Hip Adductor (Groin) Exercise Strengthening Progression | Tim Keeley | Physio REHAB

Introduction

This tutorial focuses on a progression of hip adductor (groin) strengthening exercises designed for rehabilitation following injuries, particularly for soccer players experiencing groin problems. These exercises range from isometric to more advanced movements, ensuring a safe and effective strengthening process.

Step 1: Begin with Isometric Exercises

Isometric exercises are essential for initial strengthening without straining the muscle. Follow these steps:

• Equipment Needed: A soft ball or pillow.
• Setup: Stand parallel to a wall or a pole. Place the ball between your knee and the wall.
• Action:
  • Push your knee into the ball gently; feel the muscle engage without pain.
  • Aim for 30 seconds, gradually building to 1 minute as your endurance increases.
• Tip: Ensure you are not pushing too hard; the goal is to activate the muscle.

Step 2: Ball Squeezers for Acute Phase

If the isometric exercise feels too intense, try ball squeezers:

• Setup: Place a soft ball between your knees.
• Action:
  • Gently squeeze the ball with both knees, maintaining a light pressure.
  • Avoid straining, especially if you have pubic symphysis issues.
• Tip: This exercise is beneficial for individuals in the acute phase of recovery.

Step 3: Banded Hip Adduction

Transitioning to more functional movements strengthens the adductors while incorporating balance.

• Equipment Needed: Resistance band.
• Setup: Attach the band to a pole or door frame and loop it around your ankle.
• Action:
  • Stand on the opposite foot and pull the banded leg inwards against resistance.
  • Control the movement as you return to the starting position.
• Repetitions: Perform 10-15 repetitions for 2-3 sets, ensuring the resistance is manageable.
• Tip: Focus on maintaining stability and form throughout the movement.

Step 4: Introduce Copenhagen Exercises

Copenhagen exercises are more advanced and focus on isometric strength.

• Setup: Use a sturdy chair. Position it so that your leg can be supported comfortably.
• Action:
  • Place your foot on the chair and lift your body, maintaining a straight line from head to toe.
  • Hold this position for 10-30 seconds, gradually increasing as you gain strength.
• Tip: Ensure your hips are forward and aligned to avoid sagging.

Step 5: Progress to Long Lever Copenhagen

Once comfortable with the bent knee version, advance to the straight leg variation:

• Setup: Similar to the bent knee position but with your leg extended straight.
• Action:
  • Lift your body into a side plank, keeping your body straight.
  • Start with brief holds (5-20 seconds) and increase as you build strength.
• Tip: Focus on form; do not rush into longer holds to prevent strain.

Conclusion

These hip adductor strengthening exercises provide a comprehensive progression for recovery from groin injuries. Start with isometric exercises and gradually move to more complex movements, ensuring you maintain proper form and avoid pain. As you progress, incorporate sport-specific drills to enhance your conditioning and strength. Always consult with a physiotherapist if unsure about any exercise or if pain persists.