How to Prevent Groin Cramps


In human anatomy, the groin is the meeting place of the torso and the legs. Muscles in the groin area, also known as adductor muscles, help with movements of the legs and hip. When these muscles are pulled or strained, the effect can be very painful and result in a hernia. Athletes have a high risk of straining groin muscles due to the rapid and sudden movements often made in sports. However, anyone can acquire a groin injury. Groin injuries may be prevented with water and some stretching exercises.

Drink plenty of water. Fluids help muscles contract and relax during exertion; an inadequate supply of water will lead to strain, which leads to cramping. Drinking water is especially beneficial before starting a workout or stretching session. Adults should consume 6 to 8 glasses of water per day, with more during heavy physical exertion and sweating.

Sit down on the floor; keep your back straight and your head up. Bend the legs; make sure the knees are facing outward. Bring the soles of the feet together in front of the groin.

Grasp the feet and hold them together with both hands. Pull in the feet closer to the groin until a significant stretch is felt in the groin area. Try to get the feet as close to the groin as possible without losing too much comfort. The pressure on the groin muscles should be felt; however, they shouldn't be strong enough to cause a grimace. Hold the stretch in position for 20 seconds and relax. Repeat the stretch several times.

Push the knees as close to the floor as possible with your elbows or hands, if the soles of the feet can remain together without help. This exerts extra pressure on the groin muscles and should be done slowly. Hold this position for 20 seconds and release. Repeat the stretch several times.


Exhale and bend over, bringing the head down to the feet as close as possible for an even deeper stretch.