My Injury & How I Take Care of It Now (So You Can Too)

My Injury & How I Take Care of It Now (So You Can Too)

Hey baddies 💕,

Low key but actually high key… in my freshman year of college bowling, I got injured really bad. Like, actually bad. One of the most common sports injuries—especially in high-rep sports like bowling—is a groin strain. And yep, that’s what happened to me.

I can still remember the exact moment it first happened. I felt it instantly. But instead of healing, it just… kept coming back. Why? Because I never stopped bowling. I was in the sports treatment center every single day. I was stretching, icing, heating, doing every exercise they gave me. But I didn’t have a choice—I was always bowling.

And… yeah. My coach still made me bowl. But that’s a story for another day.

Anyway, I ended up bowling on it for an entire season. Eventually it fully tore and my whole thigh bruised up. It was my trail leg too—my push-off leg. So I couldn’t get the power into my slide, and the pain was brutal. Even now, years later, I still have issues with it.

That’s why I’m so serious about groin care now. Especially for all of you pushing through tournaments, leagues, and practice sessions. So here’s the real deal on the groin stretches and strength exercises I use to stay in the game—and avoid ending up like I did that season.

💃 My Favorite Groin Stretches (Before Bowling)

These help me warm up the groin area without over-stretching or aggravating it:

1. Standing Leg Swings
Hold a wall for balance. Swing one leg across your body and back out. Start small and gradually make them bigger. Helps loosen everything up.
✅ 10–15 reps each side

2. Lateral Lunges
Step out wide to the side, bend one knee, keep the other straight. This wakes up your adductors (groin) and glutes.
✅ 10–15 reps each side

3. Adductor Rock Backs
Start on hands and knees, extend one leg straight out to the side with toes up. Gently rock your hips back and forth.
✅ 10 reps each side

4. Frog Stretch (Modified)
Kneel with your knees wide and feet out, then gently rock back. This one opens up the inner hips.
✅ 3 rounds of 10 rocks (go slow)

💪 Groin Strengthening Exercises I Swear By

You don’t just need to stretch—you have to strengthen the area too. These are staples in my routine:

1. Isometric Adductor Squeeze
Sit or lie down with a small ball or pillow between your knees. Squeeze and hold.
✅ 3 sets of 10 squeezes, 5–10 seconds each

2. Side-Lying Leg Lifts (Top & Bottom)
Lay on your side and lift your top leg (targets outer hip). Then lift the bottom leg while the top stays rested (targets groin).
✅ 2–3 sets of 10–12 per side

3. Standing Band Adductions
Anchor a resistance band and pull your leg across your body slowly. Control the movement.
✅ 2–3 sets of 10–15 per side

4. Copenhagen Planks (Beginner)
Rest your top leg on a bench, hold a side plank with the bottom leg bent. Works your adductors hard.
✅ Start with 3 holds of 10–20 seconds each

⚠️ Start small with these. If your groin is flared up, focus more on gentle movement than aggressive strength work.

🧠 My Best Tips from Experience

  • Warm up first: Don’t go into deep stretches cold—walk, jog, or do light movement first.
  • No aggressive stretching before bowling if your groin is tender—stick to dynamic and gentle moves.
  • Ice after long sessions if it’s flaring up. It helps a lot.
  • Strengthen your glutes too—they take pressure off your groin.
  • Listen to your body. It’s okay to rest. You don’t always have to “push through” the pain. I learned that the hard way.

Taking care of your groin isn’t just about injury prevention—it’s about performance. When mine was flared up, I lost power and consistency in my slide, and it 100% affected my game. Now I’m smarter with my prep and recovery—and I want you to be too.

If you’re dealing with groin pain, feel free to DM me or comment. I’ve been through it and I’m always here to help 💬

Love you baddies, KF

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