Inner thigh or groin tightness?

Inner thigh or groin tension often comes from a combination of:

• Shortened adductors

• Tight hamstrings

• Reduced hip rotation

• Pelvic imbalance from prolonged sitting or sport-specific loading

These patterns can lead to:• Pulling pain when rotating the hip• Pinching during walking or side-stepping• Stiffness when getting up from sitting• Groin discomfort during squats or lunges

Step-by-Step Routine

1) Hamstring Stretch with Towel

Lying on your back, use a towel to lift your leg.This unloads the lumbar spine and allows the hamstring to lengthen safely.

2) Side-to-Side Leg Mobility

Keeping the towel on your foot, move your leg gently left and right.This improves hip adductor–abductor balance and reduces groin tightness.

3) Kneeling Adductor Stretch

Kneel on one leg, open the opposite leg at 90°, keep the pelvis upright, and bend toward the open leg.This directly targets the adductor longus/brevis/magnus for deep release.

Clinical Evidence

• Hip mobility drills reduce groin-related tightness (Neumann DA., Kinesiology).

• Adductor stretching improves hip ROM and groin pain (Hölmich P., Am J Sports Med).

• Hamstring flexibility reduces compensatory pelvic loading (Bohannon RW., Phys Ther).