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Groin Pain During or After Running

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Runners who experience groin pain after running have likely torn a ligament, tendon, or muscle. The groin is a complex network of tendons, muscles, and ligaments that attach to the pelvis and stabilize the hips and legs with side to side motion.

In SOME select cases, it’s less serious and simply a symptom of a stride imbalance, usually due to tight hips.

While groin injuries are more common in sports like soccer, which requires frequent, sudden movements, runners are also susceptible to groin pain due to a number of reasons, including overuse and improper training.

Groin pain can present both while running and after running. It occurs in all levels of runners, from beginners to elite athletes. And I know you want to run through pain because runners are tough and maybe it will go away…don’t.

Be smarter.

The good news is that groin injuries in runners are typically minor and with the proper care and recovery, you can be back on the road in no time.

Left untreated, however, you’re heading for a bigger issue and a much longer recovery.

Symptoms of a Groin Strain

The most common reason for a groin strain is a tear in a ligament, muscle, or tendon of the adductor muscles, which run along the upper inner thigh. The pain may appear suddenly build up slowly over time.Groin pain running

Common symptoms of a groin strain include:

  • Pain the lower abdomen that radiates into the upper and inner thigh
  • Testicular pain in men
  • Perineal pain (the area in between the genitalia and the anus)
  • Pain in the upper, inner thigh exacerbated by running or changing direction
  • Pain with sneezing, coughing, or engaging the abs
  • Pain felt after running, especially the following morning

Causes of Groin Pain after Running

Adductor strains are somewhat common in trail runners or road runners who head out for a trail run for the first time. Runners used to road running who head out for a trail run may experience adductor pain afterward.

For the typical runner, groin pain is caused by a number of factors, the most common being:

Weak hips and glutes
Runners are notorious for not supplementing their running with strength and this is what leads to injuries!

This causes imbalances in our hips and glutes that affect our gait. Weak glutes force your hips to sort of drag your leg forward instead of pushing off from the forefoot.

Overstriding
Overstriding during speed workouts can lead to groin injuries. Runners tend to think that long strides mean faster pace, however, all it really does is slow you down and lead to injury. The extended leg is straight and stiff and affects the body’s ability to cushion the force from landing.

Lack of recovery
I’ve discussed at length the importance of incorporating rest and recovery days into training plans. Not allowing your muscles to rebuild after hard efforts is a common mistake a lot of runners make and it leads to tired and inflamed muscles.

Tight hips
Sitting at a desk all day long does a number on our bodies, especially on our hips. Incorporating daily stretches to negate the effects of sitting all day will loosen tight hips and correct poor posture.

Overtraining
Increasing your pace or distance too quickly without a proper base leads to many injuries in runners. This is why it is so important that 80% of your weekly running effort is easy, with one to two days of hard work.

Is it Ok to run with a groin strain?

Initially, groin pain seems minimal, and pretty easy to run through, however, running through the pain probably isn’t the best approach. Continuing to run will only cause further damage and that can sideline you for weeks rather than days.

If the pain persists for more than a few days, then it’s time to treat it like an injury.

Groin Pain After Running

What Helps Groin Pain from Running?

Groin problems can be finicky and persistent, and you want to stop them as soon as you notice the pain to prevent a full-blown injury.

  • Rest
  • Check your stride
  • Improve your hip flexibility
  • Improve your hip strength
  • See a physical therapist or sports dr

STEP 1 – Rest
If you’re in the very beginning stages of a groin injury, rest for a few days. If the pain does not subside after rest, then consider a visit to see your doctor.

How long does it take a groin strain to heel?

If you’ve hit the point of going from mild discomfort to pain and it’s a muscle strain, then those often take up to 6 weeks to heel. At this point you absolutely want to connect to a good sports doctor to develop a plan and make sure that is what’s happening.

You will need to stop running.

But that doesn’t mean you have to lose fitness.

There are a lot of things you can be doing during this time from upper body to mobility. A physical therapist will also help you decide exactly which hip, core and glute movements you can do to help resolve and prevent the issue going forward.

Does stretching help a groin strain?

Light stretching can indeed help it to feel better, but you must stop if you reach the point of pain. And more importantly you can’t rely on stretching alone.

This is a sign from your body that you need to improve your strength and flexibility.

STEP TWO – Add Strength
Groin pain is often caused by imbalances in the glute, hip flexors, and pelvic muscles, which manipulate your running gait.

This video from Dr. Jo demonstrates several exercises that target the right muscles. I also have a ton of resources for hip and glute strength:

  • Pelvic Floor exercises – this is a key place to start
  • Glute Bridge
  • Glute Activation Exercises
  • Resistance band workout for hips and glutes
  • Hip strengthening for weak hips
  • Correcting tight hips

STEP THREE – Return to running slowly
Yes, a slow return to running is frustrating, but remember that being sidelined is even worse!

Follow a training plan built for new runners, like a run/walk approach, to get a solid base.

Preventing Groin Pain

A runner with strong hips and glutes will have fewer injuries. Too often we fail to activate our glute muscles, which are key for efficiency and proper gait.

Dedicating some time to pre-hab will help keep groin pain and other common running injuries at bay.

Preventative exercises don’t require a lot of additional time and effort and make a huge difference when it comes to reducing the likelihood of injuries.

Here are a few of my go to routines:

  • Best Running Injury Prevention Exercises
  • 5-Minute Dynamic Stretching Warm Up
  • Hip Strength Exercises

I also include several videos that show you exactly how to do these moves on my YouTube channel.

Have you experienced groin pain after or while running?

How did you change your routine to prevent it from occurring again?

Other ways to connect with Amanda
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Posted by amanda Categories: injury

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Hello runners! I’m Amanda Brooks, a certified personal trainer and running coach. I’ve been coaching over a decade and distance running since 2002. My philosophy is that running isn’t about your pace or the distance or your body. It’s about showing up for yourself, loving the process and doing it injury free!

 

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About Amanda Brooks

Amanda Brooks is a Certified Running Coach, Certified Personal Trainer and long time distance runner with a passion for every facet of running, which leads her to do more reading, research and running than necessary. Find all the tips, tricks and tools you need from this running coach for your best injury free running. Read More…

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Amanda Brooks : Run Coach
KEEP GOING. You never know when your moment will c KEEP GOING. You never know when your moment will come. You have to keep showing up when it’s hard when it’s frustrating and even when it doesn’t go as it should. 

⭐️Shalane was a professional athlete by 2004 and didn’t win NYC until 2017.

🏃‍♀️Des Linden took second in the 2011 Boston Marathon. It was 7 YEARS of training before she took first.

👏I have many friends who needed 8+ marathons to get their BQ.

👍Serena Williams has had loses that the press would consider catastrophic and she admits to hating them, but using them to find more strength.

🤔Walt Disney was fired for lack of imagination! But he kept going.

The list is long of those who didn’t succeed on the first attempt. The thing they all have in common is continuing on, adjusting the plan, staying focused on the goal.

SUNDAY RUNDAY MOTIVATION!! Share with a friend and I’d love to hear what keeps you going after a bad race.
ANKLE AND FOOT STRENGTH - A lot of questions latel ANKLE AND FOOT STRENGTH - A lot of questions lately about shin splints and while they’re commonly the result of adding too much distance or speed too soon...
🏃‍♀️you can also work on strength, mobility and running technique.

Let’s start with some strength pieces!

⭐️ Plus, these movements are stellar for anyone with ankle pain or needing more lower body strength to hit the trails.⭐️

👇👇
10-12 reps x 2 a day
1️⃣Banded rotation - hitting the peroneal muscles that run along the outside of your lower leg these control ankle movement and foot strength. Better ankles, better stability, less shin pain.

2️⃣Banded turn outs - helping with muscles that control the arch of your foot and prevents knee, ankle and foot from dropping in if the arch isn’t staying strong with each step.

3️⃣Toe raises - we’re really hitting the front of the shins with this. Make it easier with legs closer to wall.

4️⃣Calf raise with ball - calf strength and arch strength happening with the use of the ball, which can again prevent the foot falling inward. Also strong calves absorb impact and spread lower leg load.

5️⃣Foam roll along outside of shin and calves to release tightness from overworked muscles.
///
Have you ever dealt with shin splints or ankle injuries??
EMBRACING A PAUSE🤢🤢 - It’s been a decade s EMBRACING A PAUSE🤢🤢 - It’s been a decade since I’ve been can’t move from the couch sick. I don’t recommend this stomach bug.
|||
In truth, I’ve been thinking I needed to hit pause for a few weeks.

💼 I’m so excited about what’s happening in my business, I’ve been hard charging for the last year.

🏃‍♀️I’m finally enjoying adding in hills and speed and strength, but could tell I needed a big down week... I just didn’t want to.

🥾On vacation or with fam, I’m always sneaking in work and again that’s not entirely bad because I love it.
|||
BUT LIKE AND INJURY, sickness is a reminder to appreciate our health.

🟧I’m not trying to make up the missed workouts.
🟩I’m not guilt tripping over eating Cinnamon Toast Crunch because it was all that would stay down after 30 hours.
🟦I’m not feeling bad for moving a lot of meetings and not responding to nearly any messages.

What reminds you to step back and press pause??

📸from our great trip a few years ago. Those long vacations are my best way of letting go.

#iamwellandgood #loveyourbody #solopreneurlife
Can we talk about runners and gut health for a sec Can we talk about runners and gut health for a second? And then you'll understand why I love @previnex so much.
//
DID YOU KNOW: There are 500 species and three pounds of bacteria in our gut! 😱😱It’s a living and breathing factory that:

🔵impacts your energy levels and can be reason for joint pain
🟣impacts your mood and focus
🟡can cause runners trots and nausea when micro biome is off
🔴can cause more food sensitivities and intolerances when not balanced with good bacteria
//
So yesssss your gut can make you a better runner when it’s working right and probiotics are a big helper.
//
PRIZES: WINNERS CONTACTED
Each winner gets a 2 month supply of probiotics and fish oil, the two things I use DAILY and that you’ve emailed me saying “OMG this helped!!”
+
A copy of Run To The Finish on audiobook.
.
Your chance to try a SUPER HIGH QUALITY option and see the impacts. It’s beyond superior to what’s in most stores.
//
HOW TO ENTER:
1️⃣Like and save this photo
2️⃣Follow me and @previnex
3️⃣Tell me what you’re training for

Open to US only. Winners selected Apr 17.
☀️MORNING OR ⭐️EVENING RUNNER? Which are y ☀️MORNING OR ⭐️EVENING RUNNER? Which are you?

🐦 early birds let’s hear, what time do you get up??? These times are often 🤯🤯
//
Most of the year I’m up by 5, which often leads to “when do you go to bed?!?!” 
Early 😂.
I’ve been prepping for AARP time since we moved to Miami and it was so dang hot. 

The habit stuck, so now I’m up early and lifting it not heading out immediately in the snow.
//
In my early 20s, I ran after work and then a lot over lunch...even in to marathon training.
👇
Now I have to psych myself up for evenings which is when most groups are!
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Website written, managed and maintained by Amanda Brooks, a certified running coach and personal trainer. Any advice should be taken as general information and not a personalized plan. All opinions, tips and reviews are based upon her personal life experience and the experiences of those she has coached. View our full privacy and review policy.

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