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Updated: Feb 16, 2019

Our hips are the power source for so many soccer movements.

In order to reduce risk of injuries or to achieve maximal performance, Soccer Players need optimal range of motion and hip mobility.

Hip mobility is mandatory

Soccer require us to move in and out of athletic positions quickly and easily. Sometimes

that's a matter of muscle strength, but more often there are restrictions from tightness.

From sprinting, to cutting, to jumping adequate flexibility and hip mobility plays a key role in performing our best.

Fortunately, if you are a soccer player with tight Hips, it doesn't have to take hours of dedicated practice time to remedy most of your Hip Stiffness. You just need to get your hips moving in the best range of motion possible.

Get your hips Moving

If you have Tight Hips, these 2 mobility-exercise videos below can either restore what you've lost, or prevent those losses from happening.

Note: these exercises are intended only for tight muscles, like for warm up or after games.

Do not try these if you have pulled or strained any of your hip muscles.

Adductor Mobility Drill

The first video is for Hip Tightness located in your Inner Tight area.

  • Often times after games and workouts you will feel sore muscles along this area. Other times, the Adductor muscle group will compensate other weaknesses in the hip ( like weak Glutes) and become tight as well.

  • The most common injury associated to tight Adductors is an Adductor Strain where this muscle is so tight and stiff that it will get injured by kicking , change of directions or sprinting. Other problems associated with this condition are Low back pain, Lower abdominal pain, Pubic pain and knee pain.

Internal and External Rotation Mobility Drill

The second video shows how to improve both Internal and External Rotations, both extremely important for soccer Players.

  • Lack of internal rotation is a very common finding in people with groin pain, low back pain, hamstrings / adductor strains that’s why this second drill is so important.

  • This is very important to do between back to back games or several times weekly to restore as much rotation possible before the next physical demand for optimal performance and injury risk reduction.


Tight Hips in Soccer Players can and will lead to injuries in the Groin Area. A good way to reduce the risk of injuries is to perform mobility work ( no passive stretching) regurlarly to maintain and optimal range of motion at the Hips

Use these 2 exercises, before and after games and in days between your games, practices or workouts.

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Are you having Hip or Groin pain while playing soccer ?

Do you want to find out what tissues or muscles can be causing your hip Pain ?





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Updated: Feb 16, 2019

Playing soccer puts a high demand on your hip flexors and they usually become very tight, especially after games or heavy workouts. When shortened, they do not allow the leg to fully extend backwards, a very important requirement for sprinting or kicking. Tightness of hip flexors is a very common condition and it is related to many other conditions like Low back pain, Groin pain, ITB syndrome.

The following 2 exercises will help you in loosening the hip flexor complex ( IllioPsoas and Rectus femoris maily ) :

Note: these exercises are intended only for tight muscles, like for warm up or after games. Do not try these if you have pulled or strained your hip flexors

In this first video you’ll see a simple hip flexor stretch that opens the front of the hip and allows for better mobility of the hip. Be sure you raise your arms and to contract the same side glute to move the pelvis in a posterior tilt and intensify the mobility work at the hip flexor specifically

In the second video, we incorporate the two most important hip flexors ( IllioPsoas and Rectus femoris ) and we make them move together. Also this movement is very specific for kicking in soccer players. Be sure you bring Heel to Buttocks first and then without loosing that position, create a backwards movement in the knee to bring the hip in extension and lengthen the hip flexors.

Static vs Dynamic Stretch

By now you understand we don’t like passive stretch and we are more in favor of dynamic stretch where one muscle group activates to “stretch ( we like more the word mobilize ) the opposite muscle group

What Soccer injuries are related to tight hip flexors?

Many hip and low back problems arise from the fact that players don’t have enough hip extension mobility due to tight hip flexors.

Lack of hip extension in soccer is very dangerous especially in the youth players where this deficit in extending the hip will be compensated by lumbar extension. All this excessive lumbar extension in a immature skeleton could potentially create Low back pain or even worse spondylolysis of the vertebrates ( par articularis fracture ).

The second most common injury associated to tight hip flexors is a Hip Flexor strain where the muscle is so tight and stiff that it will get injured by kicking or sprinting

Are you having Hip or Groin pain while playing soccer ?

Do you want to find out what tissues or muscles can be causing your hip Pain ?

If you are

Or ready to Start

Getting Better


#Groinpain #HipPain #AdductorPain #AdductorStrain #PulledMuscle #Soccerinjuries #publagia #sportshernia #Soccergroinpain #soccerpubalgia #westonsoccer #westonhippain #hippainsucks #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston

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Updated: Feb 16, 2019

Research shows that from all the Groin injuries, the Adductor Group ( inner thigh muscles) accounts for 40 % of them.

Adductor Strain Video

Adductor Pain Causes

The adductors is a group of 5 muscles: the adductor longus, adductor magnus, adductor brevis, Pectinus and Gracilis. 62 % of Adductor Tears occurs in the Adductor Longus, that thick vertical muscle in your inner thigh.

For the purpose of this educational article we will differentiate 3 types of injuries to these muscles: a simple strain, a small tear and large tear.

Adductor Minor Strain

The minor strain will recover in 1-2 weeks, nothing to be concerned about.

Adductor Small Tear

The small tear is a different " animal" and in my experience is the most complicated to recover from because the person will recover quick (3-10 days ) for daily activities like walking, getting in and out the car, stairs , prolonged standing and even jogging will feel "normal" .

This " false " sensation that everything is fine, will make that person return to play too quick without any treatment or training, just to re-injury the muscle again. Believe me, I've seen hundreds of these cases. Therefore, this benign tear becomes a problem and will follow the path ( see our previous blog) of pain at warm-up only, progressing to pain during games to pain so severe that you can't play anymore.

Adductor Large Tear

Large Tears are severe and very painful that it will make you seek medical assistance right away so at least you get treatment from the beginning, setting you up for high probabilities of recovering well with the proper treatment.

Mechanism of Injury

Regarding what movements can trigger an Adductor strain, Kicking ( injury to kicking leg while going for a long ball ) is the most common reason for injury, followed by change of directions ( actually, sudden change of directions ) and finally stretch situations like opening your foot for reaching the ball or the opponent. A less common injury is to the planted leg during the kicking movement.

How long will it take to heal?

Again to simplify, because every case is different , we can say that Small Tears will heal in 4-6 weeks and Large Tears can take up to 10-12 weeks to heal.

At White Bay Physical Therapy we developed an Aggressive program but respecting the normal healing process to get you back to play as soon as possible but without cutting any steps, to assure you that once you return to play this groin pain will not chase you for years to come.

This program consists of 3 stages: Acute stage, Strengthening stage, Return to Play stage.

Stage I - Acute Injury

In the Acute phase we focus on resolving the pain and initiate an early mobility routine to safely put stress in the muscle to promote healing.

Stage II - Strengthening Phase

In the strengthening phase we will load the muscle progressively to assure proper scar mobilization and remodeling of the muscle to sustain higher loads everyday.

Stage III - Return to Play Phase

Finally in the third phase we simulate soccer activities to reproduce the demands of the game in a closed environment and assure the scar tissue will tolerate the activity. This includes some field drills by the end of the phase and right before allowing you to play.

Key factors in this recovery are restoring Adductor strength and hip range on motion, proper core and glute activation, and finally restoring dynamic balance and control of the Lumbar - Pelvic - Hip area.

Do you want to find out more about what you can do to get better from your Groin Pain?

Click the link below to get access to our PDF E-Book

where you'll find valuable information about Groin Pain

If you are

OR ready to start

getting better


#Groinpain #HipPain #AdductorPain #AdductorStrain #PulledMuscle #Soccerinjuries #publagia #sportshernia #Soccergroinpain #soccerpubalgia #westonsoccer #westonhippain #hippainsucks #westonflorida #westonfloridaphysicaltherapy #daviefl #coopercityflorida #pembrokepinesfl #miramarflorida #weston #physicaltherapy #southwestranches #westonfitness #livinginweston

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