Thirty सत्रs.
Twelve minutes each.
A thigh that holds.
Five phases, 180 different movements, no repeats — from isometric squeezes to sprint and kicking mechanics. Written for adductor-related groin pain, quadriceps strain, dead leg, quad tendon pain and hip flexor overload.
Before you start
See a doctor first — do not start — with groin pain plus a lump, bulge or pain radiating into the testicle; testicular pain or swelling; fever with a hot, swollen hip or thigh; a thigh that swells rapidly and turns tight and hard after a blow; inability to bear weight after a fall; numbness or new bladder or bowel changes; night pain with weight loss; or in a growing athlete, a sudden pop at the hip or groin with no ability to walk.
Groin pain is five problems, not one. Adductor-related (pain and tenderness along the inner thigh tendon, sore on the squeeze test) is by far the most common and is what चरण 2 is built for. Iliopsoas-, pubic-, inguinal- and hip-related pain each need a different emphasis — pubic-bone pain needs a slower build, and a bulge or a cough impulse needs assessment before any of this.
The squeeze test is your number. Ball between the knees at 45°, five seconds on. It is retested at सत्रs 6, 12, 24 and 30 — it is the most useful single measure a groin has.
A dead leg is not a strain. After a direct blow: keep the knee bent in the first two days, and no deep massage or heat — that is how bone forms inside a bruised thigh.
The pain rule: up to 5/10 during, back to your normal by the next morning, no worse week to week.
Kit: a chair, a wall, a step, a book, a towel, a ball or pillow and a loaded backpack or two water jugs.