3 Exercises to [P]Rehab your adductor strain [Groin Pain]
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.
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.
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.
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.
Tag someone who needs to keep their groin healthy.
-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.