Fitness, Lifestyle

Groin Pull

The Groin, PIT Fitness

Oh snap.  You pulled your groin.

A buddy of mine is battling a groin pull. As hard as it is, you need to rest your groin.  That’s the only way it will heal.

I pulled both my hammies last year and was fortunate enough that my gym, 220 Fitness in Santa Monica, had Krankcycle.  Some gyms in Manhattan and around the country have them.  Check out this link:  It’s spinning for your upper body.  The exercise is a little monotonous, but throw some headphones in and it’s pretty good for 2-3 days a week.  Off your legs completely, and that’s what you need.

Other than that, train the largest muscle groups you can while trying to be explosive and avoiding working your groin.  Some exercises are below:

rope slams (ignites your whole body and leaves you gassed)

rope pull-throughs (loop a rope around a cement post or some other sturdy cylinder attached to the ground and pull it through)

medicine ball throws off the wall (wall ball)

medicine ball or sand bell slams

plank and plank-to-pushups

kettlebell or sandbag shoulder presses

kettlebell or sandbag upright rows


Dumbbell front and side shoulder raises

Sandbag or Kettlebell bent-over rows

Press a sandbag over your head and walk 100 yards or on a treadmill

Grip strength (farmer carries and the like)


Trent will don us with some injury healing info in a bit, but that’s the haps.

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4 Responses to “Groin Pull”

  1. On July 12, 2012 at 9:32 AM Greg Taylor responded with... #

    True dat. You have to just let it heal–continued use of the muscle will only delay healing. Icing it can help, though with a groin pull you don’t want to freeze your nuts. Anti-inflammatory meds (NSAIDs) like ibuprofen help reduce swelling, but I tend to avoid those these days due to recent studies linking NSAIDs with other health problems.

    To help prevent injury, make sure you warm up properly and gradually work up to the hard core stuff. That and allow enough recovery time in between workouts of the same muscle. Nowadays they don’t really think stretching helps much in preventing injury, contrary to what our high school PE coaches said. I’ve pulled both my groin and my hams running sprints on the beach and I’m pretty confident it’s because I didn’t warm up enough or I didn’t allow enough rest in between workouts for sufficient recovery.

  2. On July 12, 2012 at 9:57 AM admin responded with... #

    Another good boost of info, GT. Agree with your sentiments- I believe my hammy pulls were due to not being warmed up enough before exerting heavily. Better safe than sorry (BSTS).

  3. On July 31, 2012 at 7:19 AM Amelia Barney responded with... #

    You are so right about having a good warm-up session before going into any game will help you prevent a groin injury The time i got a groin injury i didn’t give it enough time to heal and it returned again. The next time i gave it enough time and it healed just fine. I also now have learned to take time and warm-up.

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