Pulled Groin or Torn Groin? How to Tell the Difference (and What to Do Next)

Groin pain can be confusing, but with the right advice you can recover well and get back to moving with confidence.

• A pulled groin is usually a mild strain, while a torn groin is more serious.

• Both cause pain around the inner thigh or pelvis.

• Healing time can range from days to several months.

• Physiotherapy is one of the best ways to recover and reduce the risk of the injury returning.

Why Does My Groin Hurt?

The groin muscles, known as the adductors, sit along the inside of your thigh and play a big role in hip stability, balance, and side-to-side movements. They work hard when you sprint, change direction, or kick, which is why they are so often injured in sports like football, soccer, and hockey. Even simple accidents, such as slipping on a wet surface, can overload these muscles.

When the adductors are pushed too far, the fibres can either stretch beyond their limit or tear. That’s when you feel the sudden sharp sting in your groin.

Pulled vs Torn Groin: What’s the Difference?

It helps to think of the muscle like an elastic band. A pulled groin happens when the fibres stretch more than they should. It is uncomfortable and limiting but often heals fairly quickly. A torn groin means that more fibres have broken, and in severe cases the muscle may tear completely. This tends to be more painful, takes longer to heal, and sometimes causes bruising.

Signs of a Pulled Groin

If you have a pulled groin, you’ll often feel tightness or soreness on the inside of your thigh. The discomfort usually gets worse with side-to-side movements, but you may still be able to walk without much difficulty. Swelling is rare and bruising does not usually appear.

Signs of a Torn Groin

A torn groin feels different. Many people describe a sudden, sharp pain at the time of injury, sometimes even with a popping sensation. Walking becomes difficult, and swelling or bruising may appear around the groin or inner thigh. You may also notice weakness when trying to bring your legs together.

How to Tell the Difference

A simple rule of thumb is that if your groin just feels sore or tight after activity, it is more likely a pull. If you experience sharp pain, swelling, and have trouble walking, you may be dealing with a tear. Of course, this is not always easy to figure out on your own. Groin pain can sometimes come from the hip or lower back, which is why an assessment with a physiotherapist is the safest way to get clarity.

What Should You Do if You Pulled Your Groin?

The early steps you take make a big difference. Rest is important, but this doesn’t mean lying on the couch all day. Gentle movement, like light walking, is usually fine as long as it doesn’t increase your pain. Applying ice for 15 to 20 minutes at a time can help if there is any swelling. Some people also find supportive shorts or taping helpful, especially when returning to training.

Most importantly, see a physiotherapist. We can guide you through a progressive program to make sure your muscles heal properly and you do not get caught in a cycle of repeated injuries.

What If It’s Torn?

The good news is that most torn groins heal without surgery. They simply need more time and structure in the recovery process. Another key aspect to consider is if it is the muscle or the tendon that has been injured. A comprehensive assessment from a physiotherapist can determine exactly where the injury has occurred, as well as how severe it is. 

Physiotherapy usually begins with strategies to manage pain and gentle activation of the muscle. From there, you’ll progress into strengthening exercises that start with simple squeezes and build up to resistance bands and weights.

Later in rehab, we introduce sport-specific drills such as sprinting, kicking, or change of direction, depending on your activity. Education is just as important as exercise. Knowing the right timeframes and understanding why patience matters can help prevent setbacks. Severe tears can take between eight and twelve weeks, sometimes longer, to fully heal.

How Long Does Recovery Take?

The answer depends on how severe the injury is, which is why getting it professionally assessed is key.

• A mild pull may settle within a couple of weeks. 

• A moderate tear often needs four to six weeks. 

• Severe tears can stretch out to three months or more. 

One of the biggest reasons people reinjure their groin is returning to sport too early or not finishing their rehab programs, so it’s worth taking recovery at the right pace rather than rushing.

Can Physiotherapy Really Help?

Physiotherapy is one of the best ways to support recovery. We help reduce pain, restore strength, and make sure the groin muscles are not only strong enough for the demands of your sport or lifestyle, but stronger than what they were before your injury to ensure it doesn’t happen again.

Don’t just take our word for it, a review in the British Journal of Sports Medicine found that targeted rehabilitation significantly reduced reinjury rates in athletes with groin strains (Weir et al., 2015). Another study published in the Journal of Orthopaedic & Sports Physical Therapy showed that adductor strengthening exercises lowered the risk of future groin problems by nearly 40% (Harøy et al., 2019).

When Should You Seek Professional Help?

If you cannot walk without pain, if you notice swelling or bruising, or if your groin pain keeps coming back, it’s time to book an assessment. Pain in this region can also come from other sources, such as the hip joint or even a hernia, so getting the right diagnosis and treatment plan is important.

Key Takeaway

Groin pulls and tears are painful, but the outlook is usually very good with the right care. A pulled groin is often mild and heals quickly. A torn groin takes longer, but most people recover fully with a structured rehabilitation plan. Physiotherapy not only speeds up healing but also gives you the confidence to return to sport or exercise knowing you are stronger and less likely to get hurt again.

With the right treatment and guidance, your groin can heal and you can return to sport with confidence.

• Pulled groin = mild, sore, often quick to heal.

• Torn groin = more painful, may bruise, needs structured rehab.

• Healing can range from days to months.

• Physiotherapy makes recovery faster and safer.

Ready to Get Back on Track?

If groin pain is stopping you from running, training, walking comfortably, or just getting in the way of day-to-day life, it might be time for a professional opinion. Book an appointment with one of our physiotherapists today. We’ll assess your injury, create a tailored recovery plan that suits your needs and goals, and help you get back to moving pain-free.

References

1. Weir, A., et al. (2015). Doha agreement meeting on terminology and definitions in groin pain in athletes. British Journal of Sports Medicine, 49(12), 768–774.

2. Harøy, J., et al. (2019). The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial. Journal of Orthopaedic & Sports Physical Therapy, 49(12), 817–824.

3. Serner, A., et al. (2015). Time to return to sport after acute adductor injuries in elite football players: a prospective cohort study on 81 athletes. British Journal of Sports Medicine, 49(18), 1174–1179.

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