Recovery plan

Adductor Strain

Learn the common pattern of an adductor strain, how it differs from hip-joint pain, and how return to running and sport should progress.

Read the full injury guide Hip recovery

1 · Settle2 · Restore3 · Strengthen4 · Return

Rehabilitation Guides

Rehabilitation · IA-HIP-REH-001

General Hip Loading Principles

Learn how to adjust hip load, movement and exercise volume, use symptoms as feedback, and know when hip pain needs assessment.

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Mobility & Stretching

Stretches · IA-HIP-STR-001

Adductor (Groin) Stretch

Learn a comfortable adductor (groin) stretch for a tight inner thigh, with hold times, easier versions and when to stop after a groin injury.

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Recovery guidance needs context.

These resources provide general education, not a diagnosis or personalised treatment plan. A recent major injury, deformity, substantial weakness, worsening neurological symptoms or inability to use the affected area should be assessed.