• Sharp pain in the groin or inner thigh
• A popping feeling or sound when the injury happens
• Tightness or soreness in the inner thigh
• Weakness when trying to squeeze your legs together
• Pain when running fast or changing direction
• Pain when kicking a ball
• Pain during side steps or lunges
• Trouble pushing off the ground while running
• Swelling around the inner thigh

• An Adductor Longus Tendon Tear usually feels like a sudden sharp pain in your groin or inner thigh. Some athletes say they feel a pop or a snapping feeling when it happens. After the injury
• the area may feel tight
• weak
• or sore. Running
• kicking
• cutting
• side movements
• and stretching the inner thigh may hurt. A more serious tear can also cause swelling
• bruising
• and a loss of speed and power when trying to sprint or jump.

• Sprinting or starting a run very quickly
• Kicking a ball with a lot of force
• Changing direction suddenly
• Slipping into a split-like position
• Jumping and landing awkwardly
• Playing when your muscles are tired
• Not warming up before practice or games
• Going back to sports before a past groin injury has fully healed

• Did I feel a sharp pain or pop in my inner thigh during sports?
• Does it hurt when I run, kick, or move side to side?
• Is it painful to squeeze my legs together?
• Do I have bruising or swelling on my inner thigh?
• Does my leg feel weaker than normal?
• Is it harder to sprint or jump with power?, Does stretching my inner thigh hurt?

Educational only — not a medical diagnosis.

1. 1Stop playing right away so you do not make the tear worse
2. 2Put an ice pack on the sore area for 15 to 20 minutes every few hours during the first two days
3. 3Wear compression shorts or a stretchy wrap to help support the inner thigh and reduce swelling
4. 4Walk slowly and avoid running, kicking, jumping, or quick side movements while it hurts
5. 5If walking is painful, use crutches or ask an adult or doctor about extra support
6. 6Do easy movements like slowly moving your leg or gentle hip circles to keep your leg from getting stiff
7. 7Do not force yourself into deep stretches because this can make the tear worse
8. 8When the pain gets better, start easy strengthening exercises like squeezing a pillow between your knees or using a light resistance band

• A loud pop followed by strong pain
• A lot of bruising or swelling in the inner thigh
• You cannot walk normally
• Your leg feels very weak or gives out

• Start with easy exercises like walking or riding a stationary bike before running again
• Slowly build back up from jogging to faster running and then sprinting
• Strengthen your inner thigh using exercises like pillow squeezes, resistance bands, and easy side lunges
• Build stronger hips and core with exercises like bridges, side steps with a band, and simple planks
• Always warm up before sports with movements like leg swings, easy lunges, and light jogging
• Practice easy kicking and side-to-side movements before going back to full games
• Only return to sports when you can run, jump, cut, and kick without pain
• Keep doing strength and stretching exercises even after you feel better to help prevent the injury from coming back