. 3. Groin stretch Hold your feet and gently use your leg muscles to move your knees towards the ground. Keeping a straight back and bringing your feet closer to your body intensifies the stretch

Q While gardening, I managed to get a hernia in my groin. I’ve been told it could be up to nine months before I can start running again. Will I really be out for this long?A It’s difficult to say without the opportunity to assess your individual

my sister & daughter in the crowd (seperately) & hearing my daughter's excited cries of MUM! Being passed early on by a chap in green thong covered in body paint as Tarzan & passing later a bloke running with a wooden box around his groin with Roy

as comfortably possible. Roll your shoulder blades towards each other and clasp your hands underneath you. Hold for 30-40 seconds.Cobbler’s PoseSTRETCHES: Hips, inner thighs and groinBENEFIT: Improves range of motion needed for riding low in the dropsDO IT: Sit

right foot as close to your groin as you can, without causing any pain to your knee or ITB.  4. Inhale, drop your right hand away and whilst exhaling, slowly let your right knee drop back and down so that the knee is pointing at the floor. Keep your abs

the hamstrings, gluteals, calves, groin and quads in two sets of 30 seconds after exercise, and two sets of 7-10 seconds after a pre-speedwork warm-up jog. If you want to progress further and you have time in the week, try yoga, too.Strength training

. Janushirasana: Step by Step1. Sit down with your legs wide, at a 90 degree angle to each other. Extend the right leg out straight and left leg bent, with the sole of your left foot pressed flat against the inner thigh/groin area of your right leg. 2. Inhale and lift

, this will slowly open up the hips while maintaining correct posture. Many runners have trouble with this pose at first because they get such tight hips, groin and hamstrings, but if they do it regularly they will see their running efficiency come on in leaps

knees bent, arms by your sides, and pull your knees towards your chest.Groin stretchSit with the soles of your feet together. Push down on the inside of your knees to feel a stretch.Glute stretchSit with one leg bent and crossed over your straight leg

meet at the front of the groin, or where you have suffered a so-called sports hernia. Osteoarthritis of the hip joint may also refer pain to the inner thigh.Self-treatmentThere are only so many ways in which one can write RICE, but it is by far the most