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Recovering from Hamstring or Groin Injuries: Self-Help Tips for Non-League Footballers

CREATED BY: The Non-League Network


Introduction
As a non-league footballer, injuries like pulled hamstrings or groin strains can disrupt your form, availability, and overall momentum—especially without access to pro-level recovery support. 


These soft tissue injuries are common due to the stop-start nature of matches and training on varied pitch surfaces. While frustrating, most can be managed with a smart, consistent self-rehab plan. Below are 10 practical tips to help speed up recovery, stay match-fit, and reduce the chance of re-injury.


Vidoes:

Hamstring Rehab & Prevention
A proven, systematic protocol that’s been tested in RCTs—great for rebuilding strength and reducing re‑injury risk.
https://youtu.be/MdzA6vwz9hA?si=3MCoJnAE4ADLlD5L

How I Rehab: Recurrent & T-Junction Hamstring Injuries
Football‑specific insights from a pro physio (Chelsea FC), ideal for players who've had chronic or recurring hamstring issues.
https://youtu.be/kTtgQ5-YjxE?si=GWWu8ecft22TLlWM

Groin (Adductor) Rehab & Strengthening
A structured, step‑by‑step rehab plan tailored for footballers, with clear progressions.
https://youtu.be/WJs8fKTtIDs?si=pOTpfhntll-yTrw5


Groin Pain Rehab | Adductor Strain / Pull (Education | Myths | Stretches & Strengthening Exercises)
Focuses on myths, correct stretching, and strengthening—excellent for long‑term recovery and prevention.
https://youtu.be/6Z_vCGwOuOk?si=sWBkvZ_sp9Dlhkp7


1. Rest, Not Total Inactivity
Complete rest isn’t always best—stop playing or sprinting, but stay lightly active. Walking or cycling with no pain is a good place to start. Avoid overstretching the area early on.


2. Ice the Area in the First 48–72 Hours
Wrap a cold pack in a towel and apply to the hamstring or groin area for 15–20 minutes, every 2–3 hours. This helps manage early swelling and pain.


3. Use Compression Shorts or Wraps
Compression shorts or elastic bandages can stabilise the area and reduce swelling. These are especially useful during the early recovery phase or light movement.


4. Elevate After Training or Icing
Lie down and elevate your leg above heart level for 15–20 minutes post-ice or after light training to help reduce fluid build-up and inflammation.


5. Pain Relief (If Needed)
Over-the-counter anti-inflammatories like ibuprofen can help reduce pain and inflammation—but don’t use them to mask pain and rush back too soon.


6. Begin Gentle Stretching When Pain Eases
After a few days, light stretching helps improve mobility:

  • Hamstring: Try a standing or seated hamstring stretch.

  • Groin: Do butterfly stretches or side lunges without pain.

7. Activate and Strengthen Key Muscles
Don’t jump back into full training. Try:

  • Glute bridges and Nordic hamstring curls (for hamstring)

  • Side-lying leg raises or adductor squeezes (for groin)

8. Switch to Heat After Initial Swelling Reduces
After the first 3–4 days, using a warm heat pack before training or stretching can loosen the area and improve blood flow.


9. Gentle Foam Rolling or Massage
Use a foam roller or massage ball to ease tension around—but not directly on—the injured area. Only do this if it doesn’t increase discomfort.


10. Gradual Return to Training and Matches
When pain-free during basic movement and strength work, begin:

  • Light jogging

  • Change-of-direction drills

  • Short sprints
    Only return to full training or matches when you can sprint, twist, and kick without discomfort.


Final Thought

As a non-league player, managing your own recovery is part of the game. Don’t rush back too soon—taking a week extra off is better than losing a full season. If pain persists, or you’ve had repeated strains, it’s worth seeing a sports physio or asking your club’s therapist (if available) for a proper diagnosis.

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