1.Do a good warmup before practicing your sport. Slow jogging is an ideal warmup for sports that involve running. Walking fast, slow-moderate cycling or jumping jacks are other good options. Try to be sport-specific in your warmup. Do this for at least 5 minutes.
2. Stretch your groin muscles (hip adductors). The following link demonstrates 4 options. Choose at least 1-2 adductor stretches, and hold each for 20-30 seconds. Repeat at least 3-4 stretches on each leg.
3. Stretch other hip muscle groups as needed, including hamstrings, hip flexors, IT Band, quadriceps and piriformis. Hold each stretch for 20-30 seconds. Repeat at least 2 of each stretch.
4. Start practicing at a moderate pace and progress to playing at full speed.
5. Stay warm during all breaks from playing or running. During longer breaks, do more groin stretching.
6. Spend time regularly stretching your groin muscles, even on days you are not playing the sport.
7. Strengthen sport-specific target muscle groups on your days off. Be sure to strengthen both hip adductors (inner thigh) and abductors (outer hip/thigh).