Isometric stretching

• To prevent injury during the initial stages of recovery, perform isometric exercises. Isometric exercises keep the groin from moving during the exercise, but still work the muscles. Isometric exercise can be performed by placing a material with little give between the legs and squeezing the legs into it. Use a football or rugby ball. Squeeze the ball until there is discomfort in the muscles. If you feel pain, stop the exercise. Hold the squeeze for 10 seconds, then rest. Perform this in a sitting position for the first set. For the second set, lay on your back with your legs in the air at a 90 degree position and repeat. Do this 5 times in both positions.
  
  

Stretching

• After the groin has begun to heal, a certain amount of stretching can be done to strengthen the muscles.
  
  Work the abductor muscles during your stretch. Stand in a squatting position, with the knees bent but not in front of the toes, and place your arms so that the elbows rest on the inside of the knees. Press outwards gently with the arms until you feel a stretch in the groin.
  
  Do an abduct stretch in a sitting position. Sit on the floor and bring the bottoms of your feet together so that your legs are in a diamond position. Grab the ankles of both legs and bring the legs in towards the groin. If there is pain, move the legs away. With the legs in as close as possible, lean forward with the chest until you feel a stretch in the groin.
  
  

Strengthen

• Strengthening exercises can be performed once there has been progression in the stretch and pain has decreased. Strengthening exercises should be performed using a weighted medicine ball to prevent injury. Do not move to free weights right away.
  
  Perform a leg lift using a medicine ball to gain strength in the groin. Lay on the floor with the medicine ball between the lower part of the legs. Squeeze the legs together to grasp the ball and lift the ball into the air. Hold the ball 6 inches from the ground and hold it there for 10 seconds. This will strengthen the groin and abs.
  
  After a long period of rehabilitation running will be an option.