Adductor-Related Groin Pain Intermediate 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. Hip bridge with hip abduction
- On a comfortable surface, lay flat on your back with your knees bent and feet flat on the floor – have the feet narrow and focus on keeping the knees hip-width apart throughout the movement.
- 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.
2. 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.
3. Dead bug - legs only
- Lie on your back with your arms straight, pointing to the ceiling and your knees raised level with hips knees bent to 90 degrees.
- Lower one leg out to straight, lift back up then alternate legs.
- Breathe in as you lower, breathe out as you bring back up.
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 programme focuses on adductor strength. The Copenhagen adductor strengthening exercise programme, along with progressive glute and quad strength work, can be used to meet your goals (8). Try to keep the pain tolerable, no more than 3/10 on your perceived pin 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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