The Simplest Groin Injury Prevention Program
The 2021-22 Soccer season in the USA is around the corner.
Youth and adult players will ramp up training practices and games pretty soon and along with this increase in activity, will come the usual ramp up in groin problems as well.
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.
What would you say if I tell you that there is a way to prevent these injuries?
Harøy et al conducted a large research study looking at preventing groin injuries in football.
They have a group of soccer players perform the Copenhagen Adduction Program which consist of just a single exercise program with amazing results!
They were able to reduce the prevalence and risk of reported groin problems by 41% .
They only performed one set per session and were able to show great results.
What is stopping you? Start preventing adductor related pain now!
Here is the video demonstration of the exercise:
The program is meant to be done after team warm-up.
Below is the description of program used in the research study, they started in pre-season to slowly build up tolerance and they continue using it throughout the whole season for maintenance.
Here is the link to the research study if you want to know more : Harøy J, Clarsen B, Wiger EG, et al The Adductor Strengthening Programme prevents groin problems among male football players: a cluster-randomised controlled trial British Journal of Sports Medicine 2019;53:150-157.
Feeling tight in your inner thigh ?
I also recommend this other exercise for warm-up or mobility / stretch before or after practices and games.
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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