If you have played ice hockey or soccer before you are probably familiar with tweaking your Groin (Adductor). A groin strain is an injury to the muscle tendon unit of the adductor tendon or its insertion onto the pubic bone. The reason groin strains are so common during hockey and soccer is because it requires such a strong eccentric contraction of the adductor musculature. Other sports that require twisting, turning, kicking, and sprinting including tennis, rugby, football (American), basketball, and running have also historically caused groin strains. This Article will give you actionable exercises on how to Prehab your Groin Strain.
The adductor muscles of the hip joint include the adductor longus, adductor magnus, adductor brevis, gracilis, obturator externus, and pectineus. Of these it is the Adductor Longus that is MOST COMMONLY injured during sporting activity.
Click Here for an Anatomy Breakdown of the Adductor Muscles!
Prehab your Groin Strain
Here are 2 great exercises to Prehab your Groin Strain. Looking for more videos like these? Click Here.
1️⃣ These Side Slides are performed with external demand of a band around your lower leg. This will place extra demand on the adductors.
➖Make sure to put pressure on the leg that is sliding out. This will ensure you are loading your adductors.
➖With this exercise, you can bias yourself into using more hip flexor or extensor dominant adductors based on moving in front of or behind the resistance of the band.
2️⃣The second is a Butterfly Contract-Relax. This is a great way to help improve your groin mobility.
➖Spread your knees towards the floor while keeping your feet close to your butt. Once you are at your end position, push your knees into your elbows for 3-5 seconds, followed by slowly pushing deeper in this stretch.
Copenhagen Plank Progressions
Here is a progression sequence of the Copenhagen Plank which is great for Strengthening the Adductor complex in minimizing risk of a future strain. Begin at Phase 1 and progress to Phase 5!
Weak Adductor Muscles and previous groin injuries are both risk factors for a Groin Strain
Previous injured athletes are MORE than twice as likely to sustain a new groin injury when compared to healthy athletes, while players with weak adductor muscles are 4X as likely to sustain an injury. Prevention of the initial injury is crucial in preventing players from entering this vicious cycle.
Groin Prehab Routine
Here are 3 exercises that progress from a static stretch to a dynamic stretch to an eccentric load to a concentric load of the adductor muscle group.
It is important to note that that when creating a preventive program for groin strains, you want to additionally address core stability. Click here, here, and here for some core exercises to supplement your Groin Prehab Program!
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This article primarily included exercises to improve your Groin Mobility, Strength, & Control to mitigate risk of future Adductor or Groin Strains. We hope you enjoyed!