19 Groin-Saving Stretches That Will Help You Bounce Back from Injury
A groin strain isn’t just a minor setback—it’s a full-body disruption. One wrong lunge, sprint, or twist, and suddenly even basic movements like climbing stairs or rolling out of bed feel impossible. Whether you’re a weekend warrior or a seasoned athlete, groin injuries are notorious for lingering, flaring up when you least expect them, and derailing your rhythm. But recovery doesn’t have to mean rest alone. The right stretches—done consistently and intentionally—can speed up healing, restore mobility, and build long-term resilience. We’ve expanded our list to 19 Groin-Saving Stretches That Will Help You Bounce Back from Injury, each one chosen to target tight inner thighs, boost flexibility, and reduce your risk of reinjury. This is your comeback toolkit—one stretch at a time.
1. Hip Flexor Stretch
The hip flexor stretch can help increase your range of movement. You should begin by standing in a forward lunging position. Slowly lower your back knee toward the floor, making sure your shoulders stay aligned above the hips. Continuing to keep your shoulders aligned, lean forward until you stretch your front hip muscles. Hold the position for a few seconds and then go back into your starting position, stand up, and repeat with the opposite leg. This will help to increase your hip range of motion. Make sure you don't do anything that feels too painful or uncomfortable, as this can slow your recovery.
2. Swinging Leg Stretch
The swinging leg stretch can also help increase your range of motion and speed recovery. You'll start by balancing on one of your legs. Then, swing your opposite leg to the front and the back. Make sure you don't force it to go higher than you want and be gentle with your healing muscles. You should feel relaxed when you perform the motion, rather than feeling like you're straining the hip and groin muscles. Once you've swung one leg, switch to the other one. It's best to do ten repetitions on each leg. If you feel up for it, you can do a few sets of ten reps each.
