The first question you need to ask yourself; Is it a muscle strain or muscle tear?
Groin strains tend to present as an ache and a groin tear tends to be sharp in nature when moving quickly or contracting the thigh against resistance (squeezing the thighs together). If it's a muscle tear, then you should rest immediately.
If it's just a strain, then read on...
The exercises to avoid
It's important not to overstretch the fibres of the groin muscles when you have a groin injury or subject them to powerful contractions like those required for sprinting or changing direction quickly.
The exercise and stretches you can do with a pulled muscle
Pendulum hip swings and gentle jogging are a good starting point to allow the muscles to work within their comfort zone. Its important to only do this within the discomfort zone.
A good analogy to remember is “stay close to discomfort, stay away from pain”. Remember that your body is full of good healthy muscle cells which also need to contract and relax, there’s always something you can do to stay fit and strong and prepare for when the groin injury is healed.
How long should pulled muscles take to recover?
Muscle cells tend to have fully recovered within 10 days therefore most Physiotherapists will advise you to avoid inflammatory exercises for a 2 week period. This is then followed by a rehabilitation and prehabilitation exercise program to strengthen the muscle cells, create flexibility and prepare you for competition again.