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Sports Hernias, Adductors, and Groin Pain…Oh My!

Jul 27, 2019

Author: Yves Gege

Sports Hernias, Adductors, and Groin Pain…Oh My!

No matter how you slice it, groin pain is a big problem and healthcare seems to have a lot of over complicated answers with no long term relief for patients. We have seen too many people come in to the office who have seen multiple healthcare professionals (doctors, chiros, PTs, etc) with little to no relief. This ailment is given various names ranging from sports hernias to adductor strains and most people are told this is something they will just have to deal with. Nothing seems to help the patient get better. Patients get so frustrated that they stop exercising and this leads to a downward spiral of more pain and decreased function. We are here to tell you that there is a solution! It’s not an easy one, but it’s one that I find very effective in my clinic!

Groin strains are a big problem in professional sports as well. They can limit a lot of players time on the field and create big problems with return to sport because of the high recurrence. We are seeing these same trends in recreational athletes that are working out regularly. It’s a fairly new diagnosis. Most health care practitioners typically will put you into 2 buckets, the groin/adductor strain bucket or sports hernia bucket. Both are notoriously difficult to treat with some even resorting to surgery.

Luckily, conservative care is typically the first option, but many times treatment falls short and the patient never gets to 100%. Soon they feel like they are doomed to be limited by pain forever. What is the answer? Can people get back to full activity and not have to worry about re-injury? What are we missing?

When dealing with adductor or groin strain issues, we follow a simple 3 step process.

1. REGAIN MOBILITY

Asses and work towards achieving full range of motion.

2. BUILD STRENGTH

Focus on building hip & adductor exercises that are specific to you and the activities you want to get back to.

3. RETURN TO ACTIVITY

Slow, progressive, and graded exposure to pain free activity (This is where the magic happens and yet it is lost on so many)

Yes, This takes time and you need a very specific plan. But it’s very effective! Sometimes the simplest answer is the right one.

See below for my favorite most frequently used groin strain exercises.

HIP RANGE OF MOTION EXERCISES

BUTTERFLY STRETCH

 

SARTORIOUS STRETCH

LIZARD POSE

GENERAL HIP STRENGTHENING EXERCISES

SINGLE LEG ROMANIAN DEADLIFT
(DIPPING BIRD)

REAR FOOT ELEVATED SPLIT SQUAT TECHNIQUE (RFESS)

COSSAK LUNGE

ADDUCTOR STRENGTHENING EXERCISES

ADDUCTOR ISOMETRIC EXERCISE

SIDE LYING ADDUCTION

ADDUCTOR PLANK ON BENCH


 
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