Adductor-Related Groin Pain Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Ball squeeze between knees
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side.
- Place a small ball/or soft object e.g., rolled up towel between your knees.
- Gently squeeze the knees together applying a light force.
- Hold for 10 secs.
2. Plank from your knees
- Lie on your front.
- Keeping your knees on the floor lift up onto your elbows.
- Hold this position maintaining a straight back for 10 seconds.
3. Hip bridge with pillow between the knees
- Lie on your back on the floor or bed with your knees bent at 90 degrees and your feet on the floor and your arms down by your side – have the feet and knees hip-width apart and a pillow between the knees.
- Whilst maintaining moderate pressure on the pillow, raise your hips up towards the ceiling by pushing through your heels and squeezing your buttock muscles.
- Once your hips form a straight line with the shoulders and knees, hold for 5 seconds before slowly lowering your hips back down.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
This is the next progression. More focus is given to progressive loading of the muscles around the hip, back and lower limbs. As with the early programme, some pain is to be expected but ideally, we don’t want this to be any more than 3/10 on your perceived pain scale.
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This programme is a further progression with challenging progressive loading of the affected hip complex. Some pain is acceptable but ideally, we do not want it to exceed 3/10 on your perceived pain scale.
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