When Can I Start Running After Groin Strain

When it comes to recovering from a groin strain, one question that many runners ask is, “When can I start running again?” As a fellow runner who has dealt with this injury myself, I understand the frustration and impatience that can come with being sidelined. In this article, I will share my experiences and provide information to help you make an informed decision about when it is safe to lace up your running shoes again.

Understanding Groin Strain

A groin strain is a common injury that occurs when the muscles of the inner thigh are stretched or torn. This can happen due to sudden movements, overuse, or a combination of both. The severity of a groin strain can range from mild to severe, with symptoms including pain, swelling, and difficulty walking or moving the leg.

It is important to note that every groin strain is different, and recovery time can vary from person to person. Factors such as the severity of the injury, individual healing ability, and adherence to proper rehabilitation can all impact the recovery timeline.

Consulting a Healthcare Professional

Before returning to running after a groin strain, it is crucial to consult with a healthcare professional, such as a sports medicine physician or physical therapist. They will be able to assess the severity of your injury, guide you through the recovery process, and provide specific recommendations based on your unique circumstances.

During my own recovery, I found it helpful to work closely with a physical therapist who specialized in running injuries. They were able to provide me with exercises and stretches to strengthen the groin muscles, as well as guidance on gradually reintroducing running into my routine.

Listen to Your Body

While it is essential to follow the advice of healthcare professionals, it is equally important to listen to your body throughout the recovery process. Pay attention to any pain or discomfort during daily activities and gradually increase your activity levels as tolerated.

As a runner, I understand the desire to get back on the road or trail as soon as possible. However, pushing too hard or returning to running too soon can result in re-injury or prolonged recovery time. It is crucial to be patient and allow your body the time it needs to heal properly.

Rehabilitation and Gradual Return to Running

Rehabilitation exercises play a vital role in recovering from a groin strain and preparing your body for running again. These exercises often focus on strengthening the groin muscles, improving flexibility, and enhancing overall lower body stability.

One exercise commonly recommended during groin strain rehabilitation is the Adductor Squeeze. To perform this exercise, lie on your back with your knees bent and feet flat on the ground. Place a small exercise ball or pillow between your knees and squeeze it gently, engaging the inner thigh muscles. Hold for a few seconds and then release. Repeat this exercise for several repetitions.

In addition to specific exercises, incorporating cross-training activities like swimming or cycling can help maintain cardiovascular fitness while reducing the strain on the groin muscles.

Gradual Return to Running

Once you have completed your rehabilitation exercises and have been cleared by a healthcare professional, it is time to start reintroducing running into your routine. However, it is essential to approach this gradually and cautiously.

Begin with short, easy runs at a slow pace on flat surfaces. Pay close attention to any pain or discomfort during and after the run. If you experience any issues, it may be necessary to scale back and give yourself more time to heal.

As you progress in your recovery, gradually increase the duration and intensity of your runs. Introduce hills and uneven terrain gradually, as these can put additional strain on the groin muscles.


Recovering from a groin strain can be a frustrating and challenging process, but with patience, proper rehabilitation, and guidance from healthcare professionals, you can safely return to running. Remember to listen to your body, take it slow, and prioritize gradual progress. By following these steps, you will be back on the road enjoying your passion for running before you know it.