It depends on the type of groin injury you have. If you have a pelvic fracture your doctor may recommend you do not walk for a specific period of time to allow for bone healing. If it is a groin strain or something else that is muscular or ligamentous, it is okay to walk.
If you have severe pain with walking then it is recommended to walk shorter distances and more slowly, if possible.
It’s likely that you will need to reduce your overall speed and distance to reduce symptoms.
When should you NOT walk with a groin injury?
If you feel like you’ve had a fracture, recently experienced a trauma such as a car accident or fall and now have severe and unrelenting groin pain, then this may be an indication that you should either not walk, or that you need to modify your walking.
What are some walking modifications that
you can use if you have a groin injury?
There are many assistive devices that you can utilize if you are unable to weight-bear and walk.
Crutches, lofstrand crutches, a walker, or walking sticks can be an option if you are unable to bear full weight.
Knee scooters and a wheelchair would be the most immobilizing in the even of a pelvic injury where you are unable to bear 50% or more of your bodyweight.
It depends. If you’re able to run at a slower pace and there is no pain and you don’t have increased symptoms 24 hours later then you should be clear to run at a reduced pace.
If you notice that at any pace of running you are still having severe symptoms then this would be an indication that you are not ready to run yet and should instead choose lower level and intensity exercises to get you back to running.
Participating in a return to running program can be very helpful in this case.
Can you lift weights if you’ve had a groin
strain or injury?
Lifting weights is very do-able if you’ve had a groin strain as you can always decrease the amount of weight you are using to manage symptoms.
As long as lifting doesn’t increase your symptoms above a 4/10, twenty four hours post-workout, you should be good to-go. Keep in mind this can change on a day to day basis and you’ll likely need to track how you respond to lifting over the course of several weeks and months to know when you need to make adjustments to your workout program.
In a previous article that I wrote, I give a full breakdown of which exercises I would choose if I were rehabbing my own adductor strain. You can read that here.
How to speed up the recovery of a groin
The best way to speed up recovery is to make sure you’re not constantly irritating your muscle that’s strained.
In addition to this you’ll want to also focus on choosing the correct exercises to strengthen your adductor muscle group. This can sometimes take several months depending on the severity of the strain and how much you continue to aggravate it.
If you are looking for additional information and prefer a video format, i’d suggest you checkout E3Rehab as they provide in-depth coverage of how to recover from groin strains and other issues. You can watch their groin strain rehab video, here.