Adductor Strain Rehab | Groin Pull (Science Based Strength and Running Exercises)
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- Опубліковано 13 чер 2024
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This video provides you with a general rehab framework for groin pain, or more specifically adductor strains. It includes a progression for groin strengthening, as well as running, if returning to running or playing a sport your goal.
The program reviewed today is adopted by an article by Serner et al 2020. This article is available for free: pubmed.ncbi.nlm.nih.gov/32064...
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Introduction- 0:00
Terminology- 0:22
Anatomy and Function- 1:01
Program Overview- 1:30
Groin Exercises (Phases 1-4)- 2:58
Non Specific Groin Exercises- 7:58
Running Exercises (Phases 1-4)- 8:29
Summary- 13:38
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
Thank you so much for watching! Check out the blog for more information e3rehab.com/blog/adductorstrainrehab
Hi! I have had a groin problem which I got in wide stance squats. I did rest for a week twice but I have been having it for a month now and when I abduct my left groin still feels pain to some extent. I have done Copenhagen Planks and other abductor exercises for months and still got problem with my left groin.
It feels when I do pistol squats. But I have not done regular squats in over a month now. What are your tips, advice and thoughts on what to do? Thank You! 🙂
This was really helpful. I checked a lot of videos and none of them provided this much detail and accuracy
I just want to tell you that I had a groin injury after overtraining in the gym, working two jobs, and playing football, that resulted in a very bad groin injury that lasted about 4 months I was so angry because I didn't take more rest days when I needed them, I had to prevent this. I finally recovered fully thanks to this video and, followed the steps very strictly! I was not able to run at full speed for months. (my pain was just above my loins a little bit on the left and sometimes on the right) I'd like to give you very important tips to the people who are in this situation:
1. If you go to the gym avoid any exercise that puts pressure on your injured area. (I avoided doing chest with dumbbells because when I put them on my knees and lifted them just before set I would feel pain in the area);
2. Reduce squat kgs so make them slower so u get enough stress to get the maximum out of the squat even with a small amount of kgs.
3. Make sure your rehab exercises are far from your leg day. For example, Monday-Rehab exercises Tuesday - Rest Wednesday-Leg Thursday - Rest Friday - Rehab exercises.
4. In the beginning it's normal to feel pain while doing the rehab exercises and progressing with running. It's part of the game just rest the next day after the pain.
5. I was afraid I had a hernia and thought this was getting complex but no, It was a groin injury.
6. Have patience and after you recover make sure you do not go gym and play football on the same day. Give yourself some rest and when you play football don't do legs a day before that match or a day after the match. Also, consider doing deload if you go to the gym. Be smart because when you are healthy you think nothing bad can happen to you, but you appreciate your health later after you get injured. I've been working out for 9 years and I am in great shape, never been too lazy to hit the gym no matter how tired I am but that was a big mistake and I am glad it's not something worse that requires surgery. Keep doing great workouts guys, give 110% in the gym but make sure you get your rest days and all match your lifestyle. If your job is too physical be careful. Build your schedule really smart. If you don't take your rest days so your body recovers 100% eventually you will get injured.
Thank you for this comment. I’m having the exact same problems. I play football and since a half year I start kickboxing. Now i’m having severe groin problems because I played a match for 90 minutes and the next day I had kickbox training. Now I can’t run and train anymore because my lower abdominal muscles hurt so bad and also the groins. It’s for 2 months now, went to the doctor for an echo but he couldn’t see any fractions. Don’t know what to do, the last month i didn’t do anything and took some rest but i still have the same problems. This comment gives me hope. I Will do the exercises and i hope it will work. When I’m better i’ll take more rest. I really hope it will work!
This is a tremendous resource - having worked on the studies you cite in the video I want to thank you for staying true to their ethos and intentions and making them accessible with your great film. I hope that many patients/athletes will benefit from the time and effort you took to make this movie - keep up the great work - Adam Weir
Thank you, Adam! We are glad you enjoyed the video and appreciate all the research you have done on this topic. This information is extremely valuable so we hope many individuals will benefit from it as well!
Best video I’ve seen to help me with my groin sprain. Thank you for sharing the articles that you shared and the excerises. Starting with phase 1 today !
Brilliant Video, so well put together. Easy to understand, videos like these make me love the internet and UA-cam.
This is gold!!
Thank you so much for all your videos they are amazing.!! Very grateful!!
I really love this thanks for being detailed and helpful within a short time
Grateful to have found you guys!!!
Great evidence based video. Will certainly include video in my sport groin injury write-up this month. Thank you!
Thank you for this wonderful video.
Great video I love it. I've had the privilege to meet one of the researchers on the paper you've read. Adam Weir is an awesome person.
Awesome exercises!
Since I found out your channel, I have been sharing it with lots of friends; Thanks a lot for sharing; after my arthroscopic surgery I am going step by step back to Soccer it is a great help 🙏🙏🙏
what a excellent video! bravo
This video helped me alot , i can't find the words to think you
Excellent video, thank you
Just what I need
Thanks
Thanks so much you give me my Life back with so tipps
Excellent info!
Thank u so much for ur informative video
thanks a lot, this helps so much
Unique as usual
Excellent! Thank you!
No problem!
great content
This is excellent information
Glad you think so!
@@E3Rehab please can you reply my comments, thanks ❤
Proper video. 10/10
Great video. Please do more
Thank you! Will do!
Thanks so much for this. I have had a groin injury for almost a year now with previous exercises not helping. I have been doing the physical exercises you prescribe for 4 weeks now and the pain has almost all gone! Will continue for at least another 4 weeks but very happy with the progress!
Hows your injury Max?
how's it now?
how's it now?
best video ever
Excellent vid! Very helpful! When possible if a vid can be done on the rehab for inguinal and pubic related strain/injury. Thanks!
Great stuff….
Good stuff
Loved the video and progressive steps! I’ve tried PT and it’s made my pain worse and I’m trying these steps. When performing the exercises, should I be pain free? If I feel pain in certain parts of the movement, should I only move through a pain free range?
Thank you for this awesome video! I am starting to do this but I am a bit confused regarding the running protocol? How many times a week should one do these exercises? And how many series and reps of these? Should I do them on the same day as the groin exercises? Thanks!
Big up!
Thanks
Thank you!
I have slight pain in right groin should I do these rehab exercises ? Thanks a lot for the very good information .
What helped me was: 1. Reducing volume. 2. Reducing speed, most easy runs. 3. Doing specific strength exercise in the area. 4. Doing light stretches in the area.
I have a sports hernia and a sports doctor suggested rotational adductor exercises as part of the rehab….as well as the Copenhagen protocol which you covered parts….really great comprehensive program.
Hello, sorry to jump in. Have you managed to recover from your Sports Hernia and did this schedule play a part in that?
I’m suffering the same thing and struggling to recover. Thanks
@@mc_scott no worries…I did a zoom consultation with Chris about 8 weeks ago…..gave me what work out he suggested the first six weeks along with my sport pickleball and rest suggestions. Now a second set I started this week which had one Copenhagen protocol exercise. I believe I am working up to that….i am getting better just very slowly….still can’t play 5.0 pickleball but expected this. My brother in law a sports doctor for Iowa said it’s a slow process. You guys have been great.
Chris from E3
@@pjpj2639 Thanks for taking the time to reply.
Best of luck with your recovery. 👍
Great video, clear explanation and great filming. I know I am bit late but I have just found this channel. Could somebody explain the need to introduce rotational exercise in phase 2 and the tension arc in phase 4. It makes sense to me while i am performing the movement but i would not being able to potentially explain it to a client. thankyou very much.
Fabio
Core stability/rotational strength. Your core has to help your groin/hip flexors do their job by rotating and stabilizing your hips.
Great video! Would you recommend using the phase 1 exercises to warm up the groin area before a workout? Would that prevent in less chance of another strain?
Hi, Dean. I'd check out our FIFA 11+ video for that.
Hey mate, really good rehab, but should you do all of the phrase in one time or split up, of course feeling pain free during all the phrase!
Thanks
I'm kinda confused, would it be ok to do the exercises and running protocols on the same day or on the alternative days? how many days a week should I do the running exercises? E3 REHAB I watched your video about hamstring protocol and you are really making a great job explaining the rehab processes! I wish you all the best for the great effort!
anyone?
This is really good quality!
I'm a soccer player and i'm struggling currently with groin injury. I had couple of groin injuries in last 9 monts or so..I'm curious in how I could reduce the risk of this injury in the future..
I will follow this programe before returning to team trainings..
Are static stretches also important in this recovery? I see you didn't mention them..
Stretching isn't particularly important. Check out our FIFA 11+ video for reducing risk of injury in soccer players.
How many sets or repetition we have to do?
Such a helpful video, great plan to get back to sports. My PT is good but their advice is more generic.
I have a partially torn adductor longus tendon at the pubic body per my MRI. Will this rehab program work for this injury too? Doctor recommended conservative treatment of PT.
Thank you ,thank you and thank you
No problem!
I'm going to try your work. I'm going to a PT, but I feel that I need to take more action 🙏. I hope to get my testicular pain out.
Hey bro i have testicular pain as well only sometimes. So it is our abductors right? And what else do you feel? So you ever get pain on your hip/waist/ or even upper quad?
Felt a slight twinge squatting an engine onto the floor, a week later i felt like someone stamped on me. 7 months, a colonoscopy, cystoscopy, ct scan and 3 blood tests later here I am. Do you have videos for inguinal pain?
Really nice! My groin hurts for maybe 8 months now. Started hurting after soccer training... Can't shoot anymore without pain.
PECTINEUS hurts at my right favorite shooting leg. Does stretching works? First exercises and then Losen up the pectineus?
Is it healed now?
Should I keep doing these If i want to prevent groin injuries in the future ?
do you have a link for the cable attachment?
Last friday at the beginning of training i felt a strain at right leg groin although i was only running at %30, the first 24 hours i applied ice 20 min per 3 hours the second day i performed some exercises i watched a lot of videos but this is the most professionally prepared recovery exercises video, thanks a lot, is there a video about proper strenthgening exercises before a training or match ??
Do you have a video on pubic adductor related groin pain?
Sir should I have little pain while squeezing my legs so should I start from phase 1 I'm a footballer btw
In running phase 2. How many sets and reparation we have to do?
Can i send an email to discuss my groin pain issues. Im a senior citizen. God bless for helping. I find relief in some of your exercises, just want to be sure im doing the correct exercise based on my issues and situation🙏❤️🍀
Should you also do the running exercises 3x week?
You said to do the non specific groin workouts on alternate days.
Let's say I do Adductor work Mo,We,Fr
So should I do the non specific work Tu,Th?
Is it normal for the injured area to feel tight but pain free when performing the strengthening and running exercises?
Please please please make a video about inguinal-related groin pain please please
Check out our hip flexor pain video.
@@E3Rehab Ok thank you
Is yoga (yin, deep stretches) and massage (using a massage gun for light work) recommended to assist the healing process on the Adductor, or can these make it worse?
Id like to know this as well
I would not do yoga, only because that is the reason I have this injury. I think the deep stretching when you're not healed would not help with recovery.
Am suffering from same problem, can't shuffle to the sides or run. But before these rehab exercises ,can i stretch before doing them or i must stay away from adductor stretch before i start #E3 rehab
When am doing this exercise i feel more pain ? If i do this it will clear my pain
Please i have pains in my adductors for months. Most pain comes when i try to shuffle to the sides or have a run. Is it my adductor longus?
During the first phase of the groin exercises -active flexibility , i feel minimal pain while doing ,should I keep doing or rest a few more days?
Good question. Rehab doesn't always have to be pain free. We are going to post a video on painful vs pain free rehab for hamstring strains that might be somewhat applicable here.
Do i do strength and running on the same day? 3 times a week
What does "resting pain" mean? It is that aching pain or pain with palpation?
Hi currently im in week 2 of my rest phase and my symptoms of groin pain are improving and my pain is at Pectineys Or Gracilis My dr. Said that there was a muscle tear at my groin in both sides right side is more.But it all started as a neglected groin pain which occurred to me at very minute level near that area while I'm in gym and after 2 weeks when i did my squats and returned home im completely bed ridden and after that two early attempts to gym got again a pain in that area i think i needed more rest from then on ! All my doubt was 1.is this common in hardcore gymmers and 2.what to do apart from RICE technique to heal up fastly 3.Are these techniques gonna help me after i healed completely bcoz im gonna save these exercises for rehabilitation programme of my groin !!
have you recovered completely??
Hello , it is not needed exercise for abs?
What if you have mild pain in the groin but it feels like it's pelvic pain. I have a strained adductor Magnus and I feel pain in my pelvis after I play Soccer. I rested for 2 months but then the pain came back but milder than it was. What do I do?
Rest another week. Use resistant bands, then in another week, use ankle weights while doing legs lifts laying down on your back. This with strengthen the muscles in your groin area/hip flexors.... If you play soccer go 50%... or else you will re injury yourself. Best to not play for 2 weeks to heal...
Will these target the pectineus as well?
will it be useful for athletic pubalgia?
So should you do 3x per week adductor specific workout and 2x per week non groin strength work? Would that volume be appropriate
Im asking the same thing actually it feels like a big load! Ive been doing it for 2 times a week and see good benefits but i want to progress more and doing 5 days of only lower body is really hard to recover from
If the pain is with abdominal contractions what exercises would help? Core work?
Focus on the oblique and think about the sling systems also
what is leg swinging laterally is too painful?
J'ai fait quelques exercices et la douleur an augmenté?
This exercise looks (for me) more painful than the injury but I guess its for sports-men not little old ladies!
How to apply t test
I think my life is over. My groin is so strained on one side and I think it’s something deeper in there. I’m a broken man
can i use this in my sports hernia?
No hernia is serious
Use a scalpel to open the leg then using a sewing kit to stitch it up
We officially found the use for the "speed" -ladder... it's for rehab, not for agility or speed training.
does this apply to osteitis pubis?
What should I do if I don’t have access to that equipment?
Use resistance bands and door anchor to replicate . That’s what I’m doing 👍🏼
I had groin pain for 1 or 2 months
What can I do
Pls reply fastly
Get a scan I reckon
The exercises reproduce the symptoms😢.