Are you a high-level soccer player revving up for the upcoming season? If not a high-level athlete, are you considering joining a recreational sports team this spring or summer?
Interested in performing a simple exercise program to will reduce your risk of injury dramatically?
Of course you are! Read on.
Groin injuries are a common injury in sports involving kicking, sudden changes in direction or rapid accelerations and decelerations, such as soccer, hockey, basketball and even ultimate frisbee.
In soccer players, groin injuries account for up to 19% of all injuries requiring rest from playing. With respect to groin injuries, the hip adductor muscle group is the most common culprit. When these muscles are weak their risk of injury increases. The good news is that research shows that a simple exercise program can dramatically reduce your injury risk.
A recent study in the British Journal of Sports Medicine, has shown that risk of groin injuries can be reduced by undertaking a strengthening program for the adductor muscle group. The study performed by Harøy and colleagues recruited a large number of high-level male soccer players to perform a hip adductor strengthening exercise three times per week for six weeks in the preseason and once weekly during the season.
When all was said and done the adductor training program was found to reduce groin injuries by 41% when compared to players who trained under the regular training regime! Considering the high prevalence of groin injuries in the first place, these results are pretty encouraging.
What’s the take-home message? Strengthen your hip adductors; your groin will thank you!
What exercises should I use? Take a peek at the exercises below. Start with the easiest exercise and work your way up.
If you do happen to be one of the 19% or so who do injure their groin, you know who to call; any of the physiotherapists here at Avenue Physiotherapy would be happy to help you in your recovery.