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Squat University explains how to use a groin hoist as a lifter



Dr. Aaron Horschig, DPT at Squat University, is committed to sharing helpful insights on how to relieve your pain while lifting. Whether you are dealing with back pain or knee pain, he has offered some great solutions. Now he’s sharing his best guide on how to heal groin strains or strains.

“The early stage of rehab for a groin pull (often a stretch adductor longus muscle) consists of three phases: relative rest, painless muscle activation, and soft tissue mobilization,” says Dr. Horschy.

He also insists that you should do not stretch. But after a day or two of rest, there are things you can do to make the healing process easier.

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“Research shows that those who have a pulled groin often have an imbalance in strength in the muscles surrounding the hips. This is especially true for athletes who have weaker adductor muscles compared to the lateral hip or abduction muscles,” says Dr. Horschy. “This means that improving adductor strength must be a priority in injury prevention and rehabilitation programs.”

To do this, he suggests activating the muscle via an isometric contraction.

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To do this: Lie on your back with your knees bent and hold a small ball between your legs. Squeeze your knees together like you’re about to pop the ball. When you first begin these exercises, remember to contract about 50 to 75 percent of your maximum effort – and don’t push through any pain. Hold this contraction for five seconds before relaxing. If this is easier to do, start pushing with greater intensity or increase the hold time to 10 to 15 seconds.

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“Mobilizing the inner thigh tissues can also be of great help in relieving pain and promoting proper healing of the injured groin,” says Dr. Horschy.

To do this: Lie on your stomach with your injured leg as close to your torso as possible. Place the foam roller close to your groin and perpendicular to your injured thigh.

“When your pain subsides and strength returns, you can begin to slowly return to your normal strength training regimen.” says Dr. Horschy.

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