Pubalgia / groin pain
For diagnosed adductor muscle pain in teenagers after bone injuries and other causes of groin pain have been excluded. Choose alternatives and progressions according to tolerance without adding them all.
1.Squeeze a cushion
Lie on your back with knees bent and a cushion between them.
Gently squeeze the cushion while breathing. Hold for 5 seconds, then release fully; do not use maximum effort.
10 contractions lasting 5 seconds, twice daily; relax for 5 seconds.
For diagnosed muscle-related pain; stop for sharp or worsening pain.
2.Forearm plank
Rest your forearms and toes on the floor, with elbows under shoulders.
Lift your body into a line from head to heels. Breathe without letting your pelvis sag, then put your knees down and relax.
Hold for up to 20 seconds 3 times, on 3 non-consecutive days each week; rest for one minute.
3.Opposite arm and leg
Lie on your back, reach your arms towards the ceiling and bend your hips and knees to 90 degrees.
Extend one arm backwards and the opposite leg without lifting your lower back. Return to the middle and alternate sides.
Up to 10 slow repetitions per side, 3 non-consecutive days/week; rest 1 minute between exercises.
4.Side hold
Lie on your side with knees bent and elbow under your shoulder.
Lift your pelvis, keeping shoulders and hips in line. Breathe without rotating your trunk, then lower your pelvis slowly.
Hold for up to 15 seconds 3 times on each side, on 3 non-consecutive days each week; rest for one minute.
Exercises — continued
5.Lift your top leg on your side
Lie on your side with your legs straight and in line with your trunk.
Lift the top leg 30–40 centimetres, with toes pointing forwards and pelvis still. Lower slowly over 3 seconds.
Up to 10 slow repetitions per side, 3 non-consecutive days/week; rest 1 minute between exercises.
6.Butterfly sitting stretch
Only after clearance for stretching, especially after injury or avulsion.
Sit with your back comfortable and soles of your feet together.
Let your knees open until you feel a gentle stretch, without pressing them with your hands. Bring them back together and straighten your legs.
Hold for 20 seconds twice; release fully between holds. Once daily.
Stop for groin pain.
7.Lift your lower leg
When squeezing is comfortable and dynamic loading is allowed.
Lie on the sore side, bend your top leg and place its foot in front of you; keep your lower leg straight.
Lift your lower leg slightly without rotating your pelvis, then slowly lower it.
10 repetitions, twice daily; relax between movements.
8.Bridge with a cushion
An alternative progression from squeezing, not an additional requirement.
Lie on your back, bend your knees and put a cushion between them.
Lift your pelvis while gently squeezing the cushion, then lower and relax.
10 repetitions, twice daily.
Suitability depends on the individual medical assessment. Starting exercises without assessment can be dangerous.
When to stop
- Stop for sudden or increasing pain, swelling or difficulty moving; contact your clinician.
- Fever, a hot/red joint, inability to bear weight, tingling, numbness or sudden weakness: urgent assessment; emergency care if severe.
Dott. Daniele Priano · Paediatric orthopaedics
Exercise instructions and videos online · Printed: 13/11/2026
For diagnosed adductor muscle pain in teenagers after bone injuries and other causes of groin pain have been excluded. Choose alternatives and progressions according to tolerance without adding them all.
Exercises
- 1
Squeeze a cushion
Lie on your back with knees bent and a cushion between them.
Gently squeeze the cushion while breathing. Hold for 5 seconds, then release fully; do not use maximum effort.
For diagnosed muscle-related pain; stop for sharp or worsening pain.
10 contractions lasting 5 seconds, twice daily; relax for 5 seconds.Isometric adductor squeeze
Press Play to watch the movement.
The video shows the movement. Follow the dose and precautions on this sheet.
- 2
Forearm plank
Rest your forearms and toes on the floor, with elbows under shoulders.
Lift your body into a line from head to heels. Breathe without letting your pelvis sag, then put your knees down and relax.
Hold for up to 20 seconds 3 times, on 3 non-consecutive days each week; rest for one minute.Front forearm plank
Press Play to watch the movement.
The video shows the movement. Follow the dose and precautions on this sheet.
- 3
Opposite arm and leg
Lie on your back, reach your arms towards the ceiling and bend your hips and knees to 90 degrees.
Extend one arm backwards and the opposite leg without lifting your lower back. Return to the middle and alternate sides.
Up to 10 slow repetitions per side, 3 non-consecutive days/week; rest 1 minute between exercises. - 4
Side hold
Lie on your side with knees bent and elbow under your shoulder.
Lift your pelvis, keeping shoulders and hips in line. Breathe without rotating your trunk, then lower your pelvis slowly.
Hold for up to 15 seconds 3 times on each side, on 3 non-consecutive days each week; rest for one minute. - 5
Lift your top leg on your side
Lie on your side with your legs straight and in line with your trunk.
Lift the top leg 30–40 centimetres, with toes pointing forwards and pelvis still. Lower slowly over 3 seconds.
Up to 10 slow repetitions per side, 3 non-consecutive days/week; rest 1 minute between exercises. - 6
Butterfly sitting stretch
Only after clearance for stretching, especially after injury or avulsion.
Sit with your back comfortable and soles of your feet together.
Let your knees open until you feel a gentle stretch, without pressing them with your hands. Bring them back together and straighten your legs.
Stop for groin pain.
Hold for 20 seconds twice; release fully between holds. Once daily.Butterfly stretch | OrtopediaEvolutiva
Illustrated video with synthetic narration. Play loads YouTube. Open on YouTube
The video shows the movement. Follow the dose and precautions on this sheet.
- 7
Lift your lower leg
When squeezing is comfortable and dynamic loading is allowed.
Lie on the sore side, bend your top leg and place its foot in front of you; keep your lower leg straight.
Lift your lower leg slightly without rotating your pelvis, then slowly lower it.
10 repetitions, twice daily; relax between movements. - 8
Bridge with a cushion
An alternative progression from squeezing, not an additional requirement.
Lie on your back, bend your knees and put a cushion between them.
Lift your pelvis while gently squeezing the cushion, then lower and relax.
10 repetitions, twice daily.
Exercise sheet
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For children, an adult stays nearby. Use a clear surface, a stable support and secure band anchors; avoid small objects that could be swallowed.
When to stop
Stop exercising and contact your clinician for:
- Acute or sudden pain during exercise
- Significant swelling after exercises
- Pain that progressively worsens over days
- Fever or general malaise
- Difficulty walking or using the limb after exercises
- Any neurological symptoms (tingling, numbness, sudden weakness)
- A red or hot joint, or inability to bear weight: seek prompt assessment; use emergency care if severe.
Suitability depends on the individual medical assessment. Starting exercises without assessment can be dangerous.