Groin and Hip Pain in Soccer Players: Stretching and Strengthening Exercises
Types of Groin Pain
Acute muscle strains are a common cause of groin pain in athletes.
The muscles typically involved are the Adductor longus also called Adductor Strain or Adductor related pain which is the most common groin injury, and the Iliopsoas, second most common, also called Hip Flexor Strain or Psoas related Groin Pain.
Also, Youth soccer players should be assessed for possible pubic apophysitis of Iliac Bone avulsions because these immature structures are the last part of the human skeleton to mature and can be injured with the strong demands of soccer on these tissues.
Other causes of Groin pain not included in this classification can be hip related (FAI - Femoroacetabular Impingement for example) or low back related.
+60 % of the groin injuries affect the Adductor Longus in the inner thigh.
Feeling tight in your inner thigh ?
I also recommend this other exercise for warm-up or mobility / stretch before or after practices and games.
Core and Hip Adductor Strengthening
Chronic Groin Pain is associated with Weak Core Muscles and Weak Hip Adductors.
With all these weak muscles, we can say that the Player loses the fine balance between the Thigh and the Abdominal Musculature and the tissues surrounding the hip, groin and inguinal area become very irritated by any physical activity.
Therefore, to recover from this debilitating condition, one must first, help athletes to correct these muscle imbalances. For example, during the rehabilitation process we teach our athletes to engage the core musculature before activating the powerful Adductors.
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🎥 Jackknife with soccer ball - Level .
Setup
Begin lying on the floor with your legs straight.
Movement
Position the soccer ball in between your knees and squeeze it as tolerated
Cross your fingers behind your neck, lift your Head and shoulder only to engage Core Muscles then lift your feet from the ground. Maintain this position for a second or two .
As you familiarize yourself with the exercise you can lift your head and legs all together.
Tip
Make sure to keep your back straight and your core muscles engaged during the exercise.
🎥 Jackknife with soccer ball - Level 2
Setup.
Begin lying on the floor with your legs straight.
Movement
Position the soccer ball in between your Ankles and squeeze it as tolerated.
Cross your fingers behind your neck, lift your Head and shoulder to engage Core Muscles at the same time you lift your feet from the ground. Maintain this position for a second or two.
Tip
Make sure to keep your back straight and your core muscles engaged during the exercise.
🎥 Supine Hip Adduction - “Ball Squeeze “
Setup
Begin lying on your back with your legs bent, feet resting on the floor, and a soft ball positioned between your knees.
Movement
Engage your core musculature by Bracing with your abdominal muscles
Squeeze your knees together into the ball, then release and repeat.
Tip
Make sure to keep your back flat against the floor during the exercise.
Conclusion:
Groin Pain is a complex condition and very common condition that affect soccer players of all ages.
The Copenhagen Adduction Prevention Program reduced Groin injuries by 41%.
Preventing these injuries is now very easy and simple to execute so there is no excuses not to implement it this coming season
Download our Groin Pain Recovery E-book here
Lionel Pannunzio is a Physical Therapist Certified in Sports Injuries. With more than 20 years of experience helping athletes return to their sports after an injury. He is the Owner of White Bay Sports Physical Therapy and Fitness, conveniently located in the beautiful City of Weston, where he treats Soccer Player, Runners and Athletes of all ages
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Lionel Pannunzio
Physical Therapist
Board-Certified Sports Specialist
Owner of White Bay Physical Therapy
“Keeping Athletes in the game”