A groin strain affects the adductor muscles, the group of muscles located along the inner thigh. These muscles are primarily responsible for pulling the legs inward toward the midline. Taping provides external mechanical support to the injured muscle fibers, reducing strain and lessening pain during movement. This supportive measure facilitates a quicker return to low-impact activity while preventing further overstretching.
When Self-Taping is Appropriate
Self-taping is only suitable for minor injuries classified as Grade 1 groin strains, which involve overstretching or minor micro-tears of muscle fibers. With a Grade 1 strain, you will experience mild discomfort and tenderness, but you should still be able to walk without significant pain. Discomfort is usually noticeable during activities like running, jumping, or sudden movements.
If you experience sudden, sharp pain accompanied by significant swelling, bruising, or an inability to bear weight, the injury is likely a Grade 2 or Grade 3 strain. A Grade 2 strain involves moderate fiber damage, while a Grade 3 is a near-complete or complete muscle tear. These moderate to severe injuries must be evaluated immediately by a medical professional, as self-taping can be detrimental. Taping is an adjunct support and should never be used as a substitute for professional diagnosis and a comprehensive rehabilitation plan.
Necessary Materials and Skin Preparation
The preferred material is Kinesiology tape, an elastic therapeutic tape that allows for full range of motion while providing support. You will need sharp scissors to cut the tape and round the corners, which helps prevent premature peeling. Skin preparation is crucial for ensuring the tape adheres properly and remains effective for multiple days.
The skin over the inner thigh and groin area must be clean, dry, and free of lotions or oils, which can be achieved with a mild cleanser or alcohol wipe. Excessive hair should be clipped or shaved, as the adhesive will not bond effectively to hair. To prepare the muscle for taping, position yourself so the adductor muscle group is on a gentle stretch, typically by sitting and allowing the knee of the affected leg to fall slightly outward.
Applying the Groin Strain Support Tape
The application utilizes two separate strips of Kinesiology tape, often referred to as “I” strips, to create a supportive net over the injured muscle belly. Measure a strip long enough to run from the attachment point high on the inner thigh, near the groin crease, down to just above the inner knee. Round all the corners before applying to maximize adhesion duration.
To apply the first strip, tear the paper backing near one end to create a small anchor tab. Place this anchor high on the inner thigh, close to the pubic bone, using zero tension. With the adductor muscle still gently stretched, peel the backing away while applying a light stretch, typically 25 to 50 percent, down the length of the inner thigh. Focus this tension over the specific area of pain.
The last one to two inches of the strip must be laid down onto the skin with zero tension to ensure the ends do not peel up. Apply the second strip parallel to the first, overlapping it slightly to broaden the area of support and provide structural stability. This second strip follows the same procedure: a tension-free anchor high on the inner thigh, 25 to 50 percent tension over the muscle belly, and a tension-free end near the knee.
After both strips are applied, rub the entire application vigorously for several seconds. The friction generates heat, which is necessary to fully activate the heat-sensitive, acrylic-based adhesive, ensuring a secure and lasting bond to the skin. The therapeutic effect of the tape, which involves lifting the skin to decompress underlying tissues and provide sensory input, begins once the adhesive is fully set.
Tape Removal and Activity Management
Kinesiology tape typically remains effective for three to five days, even through showering and light activity. Remove the tape when it begins to peel at the edges or if you experience skin irritation. To safely remove the tape without damaging the skin, soak the area with warm water or apply an adhesive removal spray or body oil.
The gentlest method is removing the tape slowly by rolling it back over itself in the direction of hair growth while pressing down on the skin behind the peeling edge. While taping provides support, it is not a substitute for the initial healing principles of rest, ice, and compression. Continue to manage swelling with ice and avoid activities that reproduce the pain. The muscle must be allowed time to heal fully before returning to strenuous activity.