Adductor Strain: My Experience and Recovery Approach
Quick Highlights (TL;DR)
I strained my adductor (groin) playing basketball — a common sports injury.
First step: gentle acupuncture to reduce pain, improve circulation, and prevent inflammation from building up.
By midweek I was lifting at 80% with mindful movement and pain never above 3/10.
Nutrition focus: high protein (35–45g/meal, leucine-rich), omega-3s, antioxidants, zero processed foods/sugar.
Forget old-school R.I.C.E. — modern recovery uses PEACE & LOVE (protect, load, move, and keep mindset + circulation strong).
Acupuncture supports every phase:
Acute (0–5 days): pain + inflammation control.
Subacute (5–21 days): tissue repair + restoring movement.
Functional rehab (2–6 weeks): motor points + strength integration.
Bottom line: movement, nutrition, and acupuncture work together for faster, stronger recovery.
Adductor Strain: My Experience and Recovery Approach
The Moment It Happened
Monday night, I felt that all-too-familiar twinge in my left adductor (that’s your groin muscle, if you’re thinking wtf is an adductor) while playing basketball for the first time in years. UGH.
It wasn’t severe, so I did what many athletes do: ignored it and kept playing. Some habits never change. And honestly, movement does have its benefits, though it’s always a fine balance and learning to trust your instincts.
My First Steps in Recovery
The day after, I went on a slow walk and gave myself a gentle acupuncture session to keep circulation moving and prevent excess inflammation. I’m still amazed at how placing needles in my feet and lower leg, nowhere near the injured area, can accelerate healing.
By Wednesday, I was back in the gym, deadlifting at 80% of my max. I stayed mindful of my form and pain never exceeded a 3/10. The adductors were sore after, but not worse.
Nutrition as Medicine
To support recovery, I tightened up my nutrition:
Protein: 35–45g per meal, focusing on leucine-rich animal protein.
Omega-3s: To calm inflammation.
Antioxidants: Fruits and vegetables to limit tissue damage.
Avoiding inflammatory foods: Processed foods, sugar, and my usual “fun” inflammatory indulgences are off the table.
I typically follow a 90/10 approach to eating (allowing for the occasional cookie or two). But when I’m injured, I use nutrition more intentionally with short bursts of targeted eating to help my body bounce back faster.
R.I.C.E. vs. PEACE & LOVE
Remember the old R.I.C.E. protocol (Rest, Ice, Compression, Elevation)? If you’ve worked with me, you know I’m not a huge fan of leaning too hard on the “I.”
A newer, more holistic protocol is PEACE & LOVE:
PEACE
P = Protect: Limit painful activities to prevent further injury.
E = Elevate: Raise the limb to reduce swelling.
A = Avoid anti-inflammatories & ice: Research suggests these may slow tissue healing. Ice can help pain short-term, but doesn’t aid recovery.
C = Compression: Use bandaging to control swelling.
E = Educate: Learn about your injury and the importance of active recovery.
LOVE
L = Load: Gradual, pain-free loading speeds recovery.
O = Optimism: Recovery isn’t just physical, mindset and nervous system support matter.
V = Vascularisation: Light aerobic activity to improve blood flow to injured tissues.
E = Exercise: Restore mobility, strength, and proprioception.
How Acupuncture Supports Recovery
Acute Phase (0–5 days):
Reduces pain and inflammation.
Prevents compensatory tension.
Uses distal points and gentle local needling to promote circulation.
Subacute Phase (5–21 days):
Promotes tissue repair and restores range of motion.
Supports motor function with local points.
Uses distal points (because you’re a whole system, not just an injury).
May include moxibustion to boost circulation.
Functional Rehab Phase (2–6 weeks):
Motor-point acupuncture to balance imbalances.
Combined with strengthening and reintegration into movement and sport.
Injuries like groin strains can feel frustrating, but they don’t have to derail you. With the right combination of movement, nutrition, and acupuncture, recovery can be smoother, faster, and more complete.
👉 If you’re dealing with a recent injury — or an old one that never quite healed — I’d love to help you create a recovery plan that gets you back to moving pain-free.
