Groin Strains - 4 Phases to Return You Back to Sport — Pursuit of Performance

Hockey Superstar Sydney Crosby straining his hip flexors

Groin strains are a certain class of sports injuries that occur largely in the absence of contact. It can involve any of the abdominal, adductor or hip flexor muscle groups.

it occurs frequently in sports such as hockey and soccer, attributed to the sport's rapid deceleration and acceleration motions.

Through peer-reviewed research here are 4 phases which can help you return back to your sport safely and quickly.

Phase 1 ( 0-2 weeks post-injury)

This first phase is mainly associated with pain management and restoring range of motion.

Starting with some isometric (static) training, we're gonna do some modified Copenhagen symmetric holds which involve using 2 benches or boxes, laying on your side and holding your leg up. (3 sets til fatigue)

Another exercise that can be performed are isometric holds of adduction which can be done laying down, grabbing a small ball pinching, and holding for 10 seconds. (3 sets of 7)

Phase 2 ( 2-6 weeks post-injury)

This is the strength redevelopment phase where we're gonna introduce more dynamic, active motions with regaining full range of motion.

An exercise that can be are resisted abduction using exercise bands. (3 sets of 10)

Another is a long lever version of the Copenhagen hold which is created due to a larger distance between the 2 benches or boxes. (3 set til fatigue)

Can also do banded clam shells (3 sets til fatigue.)

Phase 3 (6 to 10 weeks)

The goal of this phase is to now restore more functional strength and more dynamic strength.

An exercise commonly done here is also Copenhagen holds with the incorporation of leg abduction along with a long lever posture. (3 sets of 10)

We can also do some banded squats. Using a box, we are going to squat down until we touch the bed or the box. You can also incorporate the use of a barbell if you feel comfortable enough. (3 sets of 10)