How to Self-Massage Your Groin Muscles: A Quick Guide for First Timers

how to self massage groin muscles

With the advent of a wide range of self-massage tools on the market, learning how to self-massage your groin muscles can feel a bit overwhelming.

This group of muscles plays a key role in the movement of your lower body and is responsible for a wide range of activities that include walking, running, and even sitting. When they become too tense or tight, they can cause considerable discomfort and limit our range of motion.

This can make it difficult to perform your everyday activities and even cause pain when you attempt to move.

Fortunately, self-massage has proven to be an effective way to relieve the tightness and stiffness in our groin muscles. True to its name, this massage form describes the practice of treating one's body to a massage session without the aid of a masseuse.

This is made possible by a wide range of portable self-massage tools, such as massage balls, foam rollers, and even quality massage guns like the Fusion Elite.

In this article, we'll walk you through how to self-massage your groin muscles for relief and relaxation using any of the aforementioned tools. You'll also learn about the general benefits that come with this practice and how to get the most out of each session.

Keep reading to learn more!

How to Self-Massage Your Groin Muscles

Treating your groin muscles to self-massage can be a great way to keep them loose, relaxed, and functioning optimally. Whether you're making use of your hand, massage balls, foam rollers, or massage guns, here are a few basic steps to follow:

Use a foam roller

using foam rollers to self massage groin muscles

Love them or hate them, foam rollers are an effective tool to relieve tension and tightness in the groin muscles.

These tools work by using your body weight to apply pressure to the muscles while you roll over them. They are very easy to use and are great at targeting small, hard-to-reach areas in the body. Here's how to use one:

Place the foam roller on the floor and lay down so that it is underneath your groin area

Using a foam roller on your groin starts with placing it on the floor and lying down so that it is underneath where you are experiencing tension or trigger points.

Tension and trigger points are more commonly felt in the inner thigh muscles, such as the adductors. You can tell where they are located based on where it hurts the most when you press on them.

With these points identified, move on to the next step.

Gently roll over the foam roller

Now that the foam roller is in place, gently roll over it while using your bodyweight to apply pressure where you detect the most tension.

You should start off slowly and then gradually increase the intensity as you go along. Focus on rolling over each area for at least 10 seconds before moving on to the next spot.

Remember to breathe deeply throughout this process, as it helps with relaxation and stress relief. Once you are done, make sure to move around for a few minutes, as this helps the muscles respond more effectively.

Continue to foam roll until you find relief

While using a foam roller can be a great way to relax and relieve groin pain, it's important to spend enough body time on the area to make sure you get the most out of each session.

This means continuing to use the foam roller until you feel relief or until the tension has been released. You can do this by slowly working your way up and down the muscle, pausing at any tight spots for about 30 seconds or until you feel the tension release.

It may also be a good idea to move sideways to target more specific areas in your groin. This way, you can make sure to hit all the tight areas in your groin muscles.

Try a massage gun

If you're after a more powerful massage experience, then a massage gun is an excellent option for targeting your groin muscles.

These widely popular tools offer a more intense massage experience that's great for percussive therapy and relieving tension in hard-to-reach areas like the groin. Unlike foam rollers, making use of massage guns does not require you to get down on the ground or use your bodyweight.

Rather, all you have to do is hold the gun in one hand and then use its head to target the areas where you feel tension or tightness in your groin. Here's how to use one:

Start by choosing an attachment head

Choosing an attachment head is perhaps the most important part of using a massage gun.

Make sure you choose one that's soft enough for your strong muscles but firm enough to reach deep into your muscle tissue. This can range from a ball-shaped head to a flat disc, depending on what feels more comfortable for you.

Once you've selected your massage head, move on to the next step.

Next, select your desired speed level

Setting the speed level on a massage gun is extremely important since it determines how powerful the massage will be.

To start, most people recommend setting it to a low speed and then gradually increasing the intensity until you find what's comfortable for you. However, if you feel you may need more pressure, then consider increasing the speed right away.

But it's better to start low and then gradually increase the intensity as you go along.

Position your device where you feel tension or tightness

Once you have chosen your desired speed and massage head, it's time to start massaging the areas where you feel tension or tightness.

Just as you did when using the foam roller, these spots will likely be in the inner thigh and groin areas. So make sure to slowly move the massage gun in these areas to find them.

Once you've identified these areas, move on to the next step.

Slowly massage tight areas, moving in a circular motion

While massage guns can be incredibly powerful devices for self-massage, it's important to move slowly and steadily while using one.

This helps your device reach deep into muscle fibers without causing any high pain levels. So make sure that you're always moving the device in an even manner, never jerking or yanking it around your groin area, as this can be painful.

Rather, slowly move the device in small circles over the tight areas for about 10–15 seconds before moving on to the next spot. This will help ensure that you get a more targeted and effective massage experience.

Continue until you feel some kind of relief

Continue massaging until you feel some kind of relief.

This could be a sense of comfort or the feeling that your stiff muscles are looser and less tight. You may also notice that the tension in your muscles has been eliminated and that they are now more relaxed.

Make sure to keep on massaging even after you've achieved some relief, as this will help ensure that your muscles remain relaxed.

Once you're done, turn off the massage gun and enjoy the feeling of relaxation in your groin muscles.

Make use of leg massagers

Next on our list of devices for treating your groin with massage therapy are leg massagers.

These devices are specially designed to stimulate and relax the muscles in the lower body.

Groin muscles especially benefit from regular use of leg massagers, as their air sleeves are perfect for reaching the hard-to-access areas of the inner thigh.

With high-end models like the Fusion Air C Pro leg massager, you can even choose from a range of speeds allowing you to customize your massage experience according to how intense or gentle you want it to be. Let's dive into just how you can use one for your groin muscles.

Wrap the device around your legs

using leg massagers to self massage groin muscles

Using a leg massager on your groin muscles starts with wrapping the air sleeves around your entire leg muscles.

So, find a model that comes with adjustable straps and start by wrapping the straps around your thighs, shins, and even calves. This will help ensure that the air pockets reach the inner thigh and that they're firmly hugging your muscles.

Once you've secured the device, it's time to move on to the next step.

Elevate your legs

With your legs securely wrapped in the leg massager, it's time to elevate them.

This helps ensure that your muscles receive efficient blood circulation while also allowing the device to reach deep into your inner thighs. So, if you can, raise your legs onto a pillow or a chair and make sure that they are adequately supported.

Feel free to place a pillow or blanket under your legs so that they feel more comfortable while you massage.

Turn on the device

Now that your legs are securely wrapped in the device and elevated, turn it on. You can do this by simply pressing the power button on the remote control.

Yes, you read that right!

Some of the most popular leg massagers come with a remote control that allows you to control the intensity and speed of your massage. So, feel free to adjust the settings until you find one that feels right for you.

If you have a hard time getting your head around the settings, feel free to go through the manual for instructions on how to use the device.

Start massaging

With everything in place, it's time to soothe your groin muscles with a massage.

Simply stay still and let the device do all the work. With time, you'll feel a rhythm of massage and pulsating air pockets that will relax your inner thighs and groin muscles.

If the air pressure isn't quite enough, feel free to adjust the settings until you find one that feels right for a more comprehensive massage experience. This way, you'll be able to enjoy a soothing experience that fits your needs.

Use massage balls

Last on our list of tools you can use to treat your groin muscles to a self-massage are massage balls.

These tools are perfect for relieving tight muscles in the inner thigh and groin area, especially if you're after something portable. Common massage balls come in the form of lacrosse balls, tennis balls, or rubber-textured ones, and using one is as easy as it gets.

Here's what you need to do:

Place the ball right where you feel

Using massage balls starts with finding the right spot where you feel tightness in your groin.

As we've mentioned many times before, tight spots feel like knots when you press into them, and you'll be able to feel a difference in your muscles when you place the ball on them. Once you've found the right spot, place the ball on it and make sure that it's firmly pressed against it.

Then proceed to the next step.

Roll the ball around

Now that the massage ball is firmly pressed against your muscle, it's time to start rolling.

To do this, simply apply pressure to the ball and roll it around over the tight spot for about 30 seconds. Pressure can be applied by using your hands or your body weight if you're using a bigger ball.

Whatever option you go for, make sure the pressure is firm enough so that you can feel the relief.

Keep on rolling on other spots

Once you've rolled the massage ball over the tight spot, keep rolling it around other parts of your groin and inner thigh.

This helps ensure your muscle mass is properly relaxed and that they're receiving enough blood circulation to stay healthy. To do this, simply move the muscle ball around in slow and steady circles in a clockwise motion, making sure that all areas are thoroughly massaged.

These are just some of the steps you can take to give yourself a self-massage for your groin muscles. Whether you're making use of a leg massager or massage balls, these steps will ensure that your muscles are relaxed and that they're receiving efficient blood circulation.

Now let's dive into just why treating your groin muscles to a good massage is important for your overall health.

Why You Should Self-Massage Your Groin Muscles

From economic benefits to physical and emotional benefits, self-massaging your groin muscles can offer a lot of advantages.

Here are some of the best reasons to give this massage a try:

You'll save time and money

Self-massaging your groin muscles is a great way to save time and money.

Not only does it take less time than going to a massage therapist, but it also costs much less. You won't have to worry about paying expensive fees for an appointment or long-term plans.

Plus, with the right tools, you can do it in the comfort of your own home whenever you please—with just one investment!

You'll have a sense of control

Percussion self massage gun for groin muscles

Another benefit that comes with giving your groin muscles some TLC is that you'll be in control of the entire process.

Instead of having someone else dictate the type and intensity of massage that you need, you can adjust the settings to fit your needs.

Yep. Treating yourself to a self-massage means that you'll get to choose exactly how and where you want.

Take using a massage gun, for example.

You'll get to decide how much pressure you need and where exactly you want it applied. This way, you'll be able to enjoy a soothing percussive therapy experience that fits your needs.

It helps to stimulate blood circulation in your groin area

If you're looking for ways to boost circulation in your groin area, then treating your body to a self-massage is a great option.

Not only does self-massage help to relax and ease tight muscles, but it also helps boost circulation, which can be beneficial if you're dealing with any kind of exact pain or discomfort in the area.

Plus, better circulation means more oxygenated blood is able to reach your groin, which can help promote healing and reduce inflammation for healthy muscles.

It releases tension in your groin muscle

If you're looking for a way to ease any tightness or tension in your groin muscles, then treating your body to a self-massage is one of the best paths you can take to find relief.

Our groin muscles are often subjected to a lot of strain and tension - which can lead to pelvic pain and discomfort. With regular self-massaging sessions, however, you'll be able to release this tension and get back into the swing of things!

Take a leg massager, for example.

Not only does this highly exceptional tool help to ease tightness and tension in your groin muscles, but it also helps to promote overall relaxation - making it a great option for busy individuals who need to relax after a long day.

It helps to relax muscle spasms

A final benefit of self-massaging your groin muscles is that it can help relax any muscle spasms.

Muscle spasms tend to flare up when our muscles are overworked and tight - so treating yourself to regular massages is a great way to ease this tension and promote relaxation in the area. You'll discover that self-massaging your groin muscles can help reduce muscle spasms, allowing you to go about your day with ease.

This way, you'll be able to move around with comfort and confidence - allowing you to stay active and enjoy the physical activities that you love!

Frequently Asked Questions

Still got questions on how to self-massage your groin muscles? Don't worry; we've got you covered.

Whether you are looking for tips on the best tools to use or just want to know what you should expect from a self-massage session, here are some of the most common questions that we get asked.

How often should I self-massage my groin muscles?

How often you should self-massage your groin muscles really depends on what your goals are.

If you're looking for relief from pain or discomfort, then it may be best to opt for more frequent massages. On the other hand, if you're just looking to relax or relieve tension in the area, then a couple of times a week should do the trick.

Ultimately, it's best to take things slow and listen to your body - allowing it ample time to rest between sessions.

Is self-massage as effective as traditional massage for groin muscles?

Self-massage can be just as effective as traditional massage when it comes to treating groin muscles.

However, it is important to remember that self-massage requires more effort on your part and may take longer to achieve the desired results.

Traditional massages are usually performed by a trained professional and can target specific areas of tightness with precision. On the other hand, self-massaging your groin muscles requires you to have a good understanding of the anatomy and be able to identify areas of tension and tightness.

Overall, both forms of massage can be effective - but it really depends on what your goals are.

Are there any precautions or considerations to keep in mind for self-massage of the groin muscles?


While self-massage is generally a safe practice, there are still a few precautions and considerations to keep in mind.

For starters, it's important to ensure that you're not pressing too hard on the tender areas of your muscle fibers - as this can cause all types of injuries. It is also important to only massage for a short duration of time (around 10 minutes), as longer sessions can be too strenuous for your body.

Finally, make sure to take breaks between self-massage sessions - allowing your body ample time to rest between each session. This will ensure that you don't overwork the muscles and put yourself at risk of muscle injury.

Other than that, self-massaging your groin muscles can be a great way to relax and ease tightness in the area - making it a great option for busy individuals who need to relax after a long day.


Now that you know how to self-massage your groin muscles, it's time to grab some tools and give it a go!

Whether you're using a massage gun, a leg massager, or just your massage ball, make sure to follow the tips and precautions outlined in this article for best results.

Remember to take things slow and listen to your body while you're at it - allowing it enough time to rest between sessions. This way, you'll be able to move around with ease - allowing you to stay active and enjoy the activities that you love!

Benefits that you can expect from self-massaging include improved circulation, reduced muscle tension, and even economic benefits like reduced costs for professional massage sessions!

So don't wait—check out our powerful line of muscle self-massage tools today and start experiencing all the great benefits of self-massage! Feel free to contact our team if you have any questions or concerns.

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