3 Exercises to Prehab your Adductor Strain / Groin Pain

Episode 610: 3 Exercises to [P]Rehab your adductor strain [Groin Pain]

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If you have played ice hockey or soccer before you are probably familiar with tweaking your groin. A groin strain is an injury to the muscle tendon unit of the adductor tendon or its insertion to 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.

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The adductor muscles of the hip joint include the adductor longus, adductor magnus, adductor brevis, gracilis, obturator externus, and pectineus. Of these it is actually the adductor longus that is MOST COMMONLY injured during sporting activity.

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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 that are great for [P]Rehab.

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Once you've injured your groin, subsequent groin strains may occur, resulting in a recurrent problem. This calls for [P]Rehab! 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 4 times as likely to sustain an injury. Prevention of the initial injury is crucial in preventing players from entering this vicious cycle.

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Tag someone who needs to keep their groin healthy.





Citation:

-REHABILITATION OF SOFT TISSUE INJURIES OF THE HIP AND PELVIS. International journal of sports physical therapy. 2014. Tyler et al.

-Groin injuries in sports medicine." Sports Health: A Multidisciplinary Approach. 2010. Tyler et al.

[FIMARx]

This helped me a lot and made my pain less. I did a leg workout and didn't warm up enough and after 2 days I woke up with horrible pain. Now learned to warmup correctly.

[shailkhanna]

These stretches felt good. Thank you!!

[solomonadjei]

Hi sir I got a groin pain and I have had treatment at the hospital with the physiotherapists and am now at the stage for exercises to get back on the field again

[chukupuku]

Hi guys thanks for sharing. if i have pain/discofort while i do the prog stretch on one side what should i do?
is it the flexors or what prevent me to do that?
thanks guys

[NivedanLiye]

I had Started pain in my abductor While doing leg extention exercise so I stopped the workout and Search for leg abductor pain and this video pops up and really helped me alot to reduce my pain. Thank you for helping me.

[likkeaaaabawss]

How long after straining my adductor muscles should I do this exercise ? I understand that you should rest the muscle and not stretch it.

[hannahviolet]

Is this to prevent strain or to help when you have a strained muscle already???

[solomonadjei]

Boss I really really want to get back on the field because I have football contract deals I have to follow up🙏🏾🙏🏾😩

[LiamJaytheGreat]

I did that first stretch today, and it hurt like a sob 😢

[pinkblue]

What causes pain in the groin/thigh joint when doing those stretches? I have pain in that area on my right and it’s been this way for months, I can even ride a bike comfortably.

[hazza_]

I don't have pain but my groin is sore. Would these help

[hayatiever]

One question: its normal that i have much pain with the last exercise, in the Part of my groin where i have Problem if do Sport?So i have to do this exercise further or i have to stop Because i „broke“ more.

[sebastianjakobsen]

is this safe to do if adductos strain?

[satyendersingh]

I was doing abbs with the help of yoga ball and suddenly something hot felt on my inguinal area between lower abdomen and penis, it's still ache when I try to workout, plz anyone help, it's not hernia, i did sonography twice .

[crev]

Mine is so bad I cant do any of these without pain that makes me throw up

[feitanthegoat]

I can't even do the first movement without screaming like I'm getting shot in the nuts with a paintballs, that's how f'ed I am

[aaadventuresd]

Did you mean "rehab' in the video title?