Adductor strains, mostly grade 1 or 2 They're milder than a complete tear, but still coming from the same kind of movements. I see this constantly in athletes doing dynamic, multi-directional sport: netball, volleyball, tennis, AFL, soccer, anything with quick changes of direction.

Standard management applies. Rest, ice, compression, then easing back into stretching and strengthening to get you moving properly again without setting yourself up for a repeat.

First, work out what you're actually dealing with. Mechanism of injury and grade of injury matter, and sometimes that means imaging like X-ray, ultrasound, or MRI. From there, it's not just about the groin itself. Poor hip mobility and weak lumbo-pelvic control are usually part of the picture too, so addressing those are what stops it coming back.

For hip mobility:

• Release the TFL, Glute Med, and hip rotators with a Pocket Physio Rocket
  
• Stretch the hip flexors with a Stretchband
  
• Roll the ITB with a Footeez or Foam Roller

For lumbo-pelvic control:

• Strengthen the abdominals with a Posture Pro Dome
  
• Build adductor strength with a red Powerband

As you progress, shift focus to lateral and multi-directional stability — that's where most groin re-injuries actually happen.

Not that often. Honestly, they're less common than strains. When they do happen, it's usually from overstretching or over-contracting the muscle suddenly, like slipping on a wet surface, stepping awkwardly on uneven ground, or kicking a football.

You'll usually know straight away, a pop or tearing sensation, immediate pain, with bruising showing up over the next few hours to days. Walking gets difficult, and the leg feels weak.

If this happens: ice it, compress it, avoid weight-bearing if it's bad, and get a proper diagnosis quickly rather than guessing at severity yourself.

For a muscle tear, generally 4-6 weeks. If the tendon's involved, you can double that. Getting an accurate diagnosis early makes a real difference to how smoothly that timeline goes.

If it's just tightness rather than an actual tear, good hip mobility and core and adductor strengthening can shift things quickly, often within days.

For more significant tears, especially where the muscle's pulled away from its attachment point, surgery may be needed. Location matters as much as grade here. Tears at the tendon or muscle-tendon junction tend to be the most serious and take longest to come back from.