Adductor brevis, adductor longus, adductor magnus, and gracillis are huge muscles which run from the pubic bone along the inside of the thigh, and attach to the knee. When one (or more) of these muscles is stretched past capacity, that muscle will tear. In common parlance, we call that a groin strain.
The sheer size of those muscles is why there are few sports injuries bruises as impressive as one caused by a groin strain!
Despite their rather extreme appearance, groin strains are very common — even in professional sport. This time in 2014, Bernard Tomic had to withdraw from The Australian Open due to a groin strain.
Again, the size of the muscles is the reason groin strains are so common. These large muscles are responsible for a very large part of hip stabilisation. That means they become tight easily, so are stretched past capacity easily. If you want to avoid groin strains, you have to lengthen those muscles. The best way to do that is dynamic mobilisation.
My dynamic hip mobilisation routine is quick and easy — you can do it in 10-15min in front of the telly. Run through these two exercises, three times each:
Spider Man Lunges
Dr Mitch Clark