Groin injuries are common in athletes (especially hockey & soccer players) and involves a strain of the Adductor muscles (inner thighs). What happens is one may be changing directions, falling with leg in split, or putting too much of a stretch on the adductors which causes tiny muscle tears. It usually causes sharp pain and may also cause bruising, leg weakness, and/or swelling.
If this has happened to you, then there are a few steps to take:
1) REST
Take some time off of physical activity and allow the muscles time to rest for about 7-10 days. Use ice for 15min a couple times a day and wrap it on for compression.
Perform light inner thigh stretches (3×30″ each)
-Seated butterfly
-Standing adductor stretch
-Supine split stretch
2) RECOVER
Once your pain subsides and you have rested at least a week, you want to slowly increase your activity level instead of jumping right back into your prior workout and sports activity. This means doing some easier strengthening exercises for the hips and core.
-Ball squeeze
-Sidelying leg lifts
-Side lunges
-Crunches
3) SPORTS-SPECIFIC TRAINING
Once you have regained strength you may begin sports-specific training based on your goals. More advanced moves like balance, cutting, sprinting, etc.
4) PREVENTION
Once you are better, you want to do what you can to prevent this injury from occurring again. This would include strengthening your hips so the muscles are balanced out better. So strengthen the glutes as much as possible. Also, be sure to do some dynamic stretches prior to sports activity.
-Front Leg Swings
-Side Leg Swings