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Step 1
Do some inner-thigh stretch exercises before attempting moves such as the flares, windmills, and headspins (especially if the weather outside is on the cold side or you have been sitting around without moving at all prior to dancing). These warm-ups will help maintain your groin flexibility and prevent pulls.
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Step 2
Make sure your muscles and tendons are flexible. Stiff muscles are the absolute worst, and you'll be on the fast track to nursing a pulled groin if you don't maintain flexibility in your body at all times. Tight, stiff muscles and tendons can be pushed beyond their natural movement range easily, therefore making pulled muscles, strains, and sprains very common.
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Step 3
Strengthen and condition your muscles! This will help prevent groin strain. Machine adductions and cable adductions are two great strengthening exercises you can try.
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Step 4
Increase the time and intensity of your activity. This can prevent overuse and trauma to your working muscles. Proper biomechanics and strength of muscles can also reduce muscle strain risk.
