Tennis elbow

Also known as "shooter's elbow" and "archer's elbow".
The outer part of the elbow becomes painful and tender. It is commonly associated with playing tennis and other racquet sports, though the injury can happen to almost anybody.
What exactly occur is ("inflammation of the outside elbow bone").
Symptoms
•Recurring pain on the outside of the upper forearm just 2cm below the outer edge of the elbow joint.
•Pain caused by lifting or bending the arm.
•Doing simple tasks such as opening a door handle or shaking hands.
•Difficulty extending the forearm fully.
•Morning stiffness.
Treatment
•Rest the arm until pain disappears.
•Heat or ice -many times aday-
•massage to relieve stress and tension in the muscles.
•strengthen the area away from your specific activity to avoid being enthusiastic and injure yourself again,you may use hand weights.
Prevent re-injury
•Always start low and grade slow.
•A counter-force brace to reduce strain at the elbow, to limit pain and to protect against further damage.
•warm up your arm for at least 5 to 10 minutes with gentle stretching and movement before starting any activity.
•Take frequent breaks.
•You are susceptible to re-injury without adequate rest.

Groin Pull

A groin pull is an injury to the muscles of the inner thigh.

These muscles pull the legs together, and also help with other movements of the hip joint.Most commonly, groin pulls are minor tears of some muscle fibers, but the bulk of the muscle tissue remains intact.

Symptoms

Pain at inner of your thigh .

Protective muscle contraction may be present to protect the injured area.

Treatment

R.I.C.E. treatment method. Rest,Ice,Compression,Elevation.

Rest : from the activity and you will gradually return to it to avoid re-injury.4 to six days of rest to pass the inflammatory stage of the injury.

Ice : wrapped in towel to avoid ice burn.4times aday.each 20 min.Ice will help reduce pain and inflammation.Ice applied after injury until you return to your activity, But heat only could be applied 48 hours after injury.

Compression : help you to support the injured area , and to reduce swelling.

Elevation : to improve drainage in the injured area esp. if there is significant swelling.Of course you will have to garde your exercise program until you return to your activity.

Rehabilitation

First you will have to

1-strengthen the muscle.

Do some resistance exercises to your groin such as :
Put Medicine ball -can be replaced by pillows-between your thighs and compress it with them.

2-Stretch your adductors, using different positions , remmeber doing the gently and don't bounce.

Remmeber : These exercises will be done after 4 to 6 days of injury for a week then return to your activity slowly.
Note: This article just for help if you have severe injury you should go to your doctor.