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Pilates

Pilates after a groin strain: a 25-minute class with squeezes, side-lying work and side planks, and no wide-legged stretching

A 25-minute Pilates class for a groin (adductor) strain, 3 times a week, from the first week if squeezing your knees together stays within 3 out of 10. It strengthens the inner thigh first, lying down and on your side, starting with the easiest level of the Copenhagen adduction programme, then adds the outer hip and short standing work once the squeeze is pain-free at a firm effort. It leaves out wide-legged moves, frogs and big circles. In trials, active strength and coordination training did far better than treatment without it. No trial has tested Pilates for a groin strain, so the structure is our editorial choice. Our groin strain guide has the full plan, including the Copenhagen plank and running.

25 minBeginner15 movesOther / check instructions, wall, band, anchor pointAbs · Hip flexors · Adductors · Glutes · Hip abductors
Follow along: a timer, a cue and the next move, one step at a time.

Settle (about 3 minutes)

  1. Lateral breathing (Pilates breathing)5 breaths
    Beginner · Abs · 3D demoKnees bent and togetherHarder: Roll-up (Pilates)
  2. Supine heel slide10 slow slides each leg
    Beginner · Hip flexors, Hamstrings, Quads · 3D demoKnees in line; stop short of a pull in the groinHarder: Hip windshield wipers

Squeeze and support (about 7 minutes)

  1. Lying adductor ball squeeze6 holds of 5 to 10 seconds
    Beginner · Adductors, Abs · 3D demoA cushion, soft ball or Pilates ring between your knees; firm, but no more than 3 out of 10Harder: Copenhagen plank
  2. Glute bridge2 sets of 10
    Beginner · Glutes, Hamstrings, Abs · 3D demoSqueeze the cushion between your knees at the topEasier: Pelvic tilt into bridgeHarder: Single-leg glute bridge
  3. Knee fold2 sets of 5 each side
    Beginner · Abs, Hip flexors · 3D demoKnees in line with your hipsEasier: Supine heel slideHarder: Dead bug heel taps
  4. Dead bug heel taps2 sets of 6 each side
    Beginner · Abs, Hip flexors · 3D demoKnees bent and in lineEasier: Bent-knee fall-outHarder: Forearm plank

On your side (about 7 minutes)

  1. Side-lying inner thigh lift (Pilates side kick series)8 to 10 each side
    Beginner · Adductors, Abs · 3D demoA small lift of the lower leg; the top leg's foot on the floor in frontEasier: Side kick (Pilates side kick series)Harder: Kneeling side kick (Pilates side kick kneeling)
  2. Clamshell10 each side
    Beginner · Hip abductors, Glutes · 3D demoPelvis stillEasier: Supine isometric hip abduction (belt press)Harder: Lateral band walk
  3. Side-lying leg raise10 each side
    Beginner · Hip abductors, Glutes · 3D demoTop leg slightly behind you, heel leadingEasier: Lateral band walkHarder: Lateral band walk, band at the feet
  4. Knee side plank2 holds of 15 to 20 seconds each side
    Beginner · Abs, Hip abductors, Shoulders · 3D demoHips lifted; both sidesHarder: Side plank

Standing, once the squeeze is pain-free at a firm effort (about 6 minutes)

  1. Side-stepping (sideways walking)10 steps each way
    Beginner · Hip abductors, Glutes, Adductors · 3D demoSmall steps beside a counter, pelvis levelHarder: Lateral band walk
  2. Standing band hip adduction2 sets of 10 each side
    Beginner · Adductors, Abs · 3D demoA light band and a small range; hold a counterEasier: Lying adductor ball squeezeHarder: Copenhagen plank
  3. Standing band hip abduction2 sets of 10 each side
    Beginner · Hip abductors, Glutes · 3D demoA light band; pelvis levelEasier: Hip abduction machineHarder: Lateral band walk, band at the feet
  4. Single-leg stand2 holds of 30 seconds each leg
    Beginner · Hip abductors, Calves, Glutes · 3D demoFingertips on a wallEasier: Tandem stance and heel-to-toe walkHarder: Single-leg reach matrix

Wind down (about 2 minutes)

  1. Slow breathing (6 breaths a minute)2 minutes
    Beginner · 3D demoLying, knees bent and togetherEasier: Breath reachHarder: Crocodile breathing (prone diaphragmatic breathing)

Tips

  • Our groin strain guide's first-stage goal: "Keep pain at 3 out of 10 or less." Its next stage starts once the squeeze is pain-free at a firm effort.
  • During the exercise, pain up to about 5 out of 10 is acceptable. It should settle within an hour or so, and your hip should be no worse that night or the next morning. If it is, do less next time (fewer repetitions, a smaller range, a lighter load), not nothing.
  • Call 999 or go to A&E now if you have a femoral hernia (a small lump at the top of your thigh, in your groin) and very bad tummy pain, you feel sick or you're being sick, you cannot fart or poo, you have a high temperature or you feel hot, cold or shivery, or you've suddenly become confused. Do not drive to A&E. With any other hernia and pain in or around it, a bloated tummy, feeling or being sick, vomiting blood or vomit that looks like coffee grounds, constipation, a high temperature or feeling hot, cold or shivery, or sudden confusion, get help from NHS 111.
  • A pop high on the inner thigh, then a large bruise, a dent or a gap you can feel, and weakness squeezing the legs together, can be a complete tear of the adductor longus tendon: get it checked within days, as our inner thigh pain guide says.
  • No wide-legged moves, frogs, big circles or Copenhagen planks in this class (our suggestion). The Copenhagen progression is in our hamstring and groin injury prevention workout, for the last stage.

The doses are suggested starting points, not a prescription. Choose a range you can control and stop for sharp or increasing pain, numbness or tingling. Get individual advice after an injury or surgery, or if you are pregnant or managing a health condition.

Guides that recommend it

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Questions people ask

How long does the pilates after a groin strain: a 25-minute class with squeezes, side-lying work and side planks, and no wide-legged stretching take?

About 25 minutes, including any warm-up and cool-down listed. Shorten it by doing fewer rounds; lengthen it by adding one.

What equipment do I need?

You need: Other / check instructions, A wall, A band, An anchor point. Each move links to its guide, where you can find an alternative if you are missing something.

Is it suitable for beginners?

It is written for beginners. 10 of its 15 moves have an easier option listed beside them if you need one.

How do I make it easier or harder?

Use the easier or harder option listed under each move, change the number of rounds, or adjust the rest. Progress one change at a time.