Running and inner thigh pain

[KindleLindle]

I'm a lapsed runner who has just started again in the last 6 weeks after a couple of years off.

Every single time I run, I get pain on my inner thighs/groin afterwards . It hurts to bring them together so I think it's adductors?

Trying to work out if I'm making it worse. I've tried:

• running through it (thinking it's DOMs)
• not running again until the pain has gone - usually takes at least a week and a half
• putting ice/heat on the area
• only running in straight lines (in case it was turning that was hurting the area)
• changing my running shoes
• running slower/less far/for shorter periods- it even happened when I did a 10 mins jog back from the shop in the rain!

I don't know of any support for that area.

Anyone had anything similar and found anything that helps?

Even more pain today! Any advice welcome

Sorry OP - no advice other than to go see a physio?
I've had a hip issue which the physio managed to sort in 2 visits

They need to see how you are running - maybe it's something to do with your gait?

Or a local running club could be worth a try

Or take it back much much more - couch to 5K style with walking and jogging for a while?

Do you stretch? I used to get inner thigh ache, but now I make sure I do a side lunge stretch after each run and it's gone away.

I’d go and see a physio. It’s probably indicative of something else

I have this, I kept running on it for months and it developed into a stress fracture, so don’t just carry on through the pain.
I went to a private physio for it and got shock wave therapy and some exercises. Mine was/is coming from an imbalance in strength on the different sides of my body, as well as tightness in my hip flexors and glutes. Like a perfect storm of things. You might be like me and your adductors are taking too much strain because of an issue elsewhere. I’d say see a decent physio if you can. I had this issue for about four years and no amount of rest has helped, it’s always come back.
Much sympathy, it’s very frustrating isn’t it!

Agree with PP its likely indicative of an imbalance somewhere else and your adductors are over compensating

In runners it's usually a glute issue

I would go see a physio. In the meantime stop running & try some basic strength training. Lunges, squats, glute bridge etc. Yoga is helpful in case you are tight in the adductor area now which is making it worse.

I recently injured my adductor muscle - it took about eight weeks to heal. Lost loads of fitness. Conventional wisdom is to rest and to stop running for the duration, groin injuries apparently take longer than most others to heal. Be careful with stretching as sometimes it can worsen the injury. I’m now committed to strengthen training and yoga for runners.

It’s often a weak glute medius - I have one and my right adductor is tight and stiff

Thanks for the advice all!

I think it probably is a lack of strength in the general area thing. Without going into much detail, I haven't been super active due to ill health so I've probably lost a lot of strength all over.

Does anyone have any recommendations on starting a routine for a complete beginner?

For a complete beginner you will want to start with body weight only until you have got the form nailed & enough core strength to keep you upright in a lunge & not sag. Forward is often easier at first.

Squats you want to try and work towards below parallel. But ankle mobility is often the limiting factor as you want your weight towards the front of your foot and your knee to go over your toes.

Give Caroline Girvan a go - her original workouts are all on YT still, there's a beginner only Epic programme & there is definitely one or two bodyweight workouts which would be a great start.

Try for twice a week, see how you get on.

Thank you @SuncreamAndIceCream really appreciate the advice! I'll give the YT videos a go

Carla Molinaro has a programme called SCY with weekly strength training and yoga classes for runners. A small monthly subscription fee includes access to the classes and Q and A sessions with physios, nutritionists and other running experts. There’s also community platform for questions/comments etc. Access is through an App. I have found it very helpful.