Hip Adductor Injury Rehab Exercises | Groin Muscles

Today's video covers rehab exercises for a hip adductor or groin muscle injury, which could include tendonitis or a strain of the muscles. The hip adductor (groin) muscles run along the inside of the thigh and are responsible for returning the hip joint from an abducted position to closer in line with the body (adduction) and stabilizing the lower extremity during closed-chain activities such as standing, hopping or propelling off of one limb in a side to side fashion.

Of the major adductors, the adductor longus muscle is the most commonly strained muscle, but any of the adductors could be involved. The most common site of injury is at the musculotendinous junction as the sarcomeres (functional unit of skeletal muscle) in this zone are thought to be less elastic.

Although stretching can sometimes be useful for reducing pain after a strain, the focus should be on resistance training exercises as these will work to restore tissue integrity and help prevent re-injury. Previous research has shown that resistance training can be an effective intervention for reducing the frequency of adductor strains.

Whether recovering from an adductor injury or tendinopathy, try these exercises as they will specifically target this muscle group and increase overall tissue capacity. In general, these exercises progress from less difficult to more difficult.

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00:00 Introduction
00:38 Exercise 1: Adductor Isometric
02:26 Exercise 2: Adductor Bridge
03:36 Exercise 3: Sidelying Adduction
04:42 Exercise 4: Sumo Squat
06:15 My Self-Guided Rehab Book
07:03 Exercise 5: Copenhagen Plank