Скачать или смотреть 4 Groin Pain Exercises (Adductor Muscle Strains and Tendinopathy)

Today's video cover groin pain exercises that can help with hip adductor muscle strains and tendinopathy (tendon pain) Groin pain is a common issue among athletes and active individuals, often caused by adductor muscle strains or adductor tendinopathy. These conditions typically develop from sudden changes in direction, overstretching, or repetitive loading of the inner thigh muscles. When the adductors are injured or overloaded, they can become sensitive and painful—limiting strength, mobility, and overall function. Fortunately, a progressive rehab approach that includes soft tissue work, stretching, and strengthening can significantly improve symptoms and restore performance.

In this video, I’ll walk you through a series of evidence-informed exercises to support recovery from adductor-related groin pain. We’ll start with soft tissue mobilization of the adductors to reduce sensitivity and improve tissue quality. From there, we’ll move into an adductor stretch to restore flexibility, followed by sidelying hip adduction—a great early-stage strengthening exercise. Finally, we’ll introduce the Copenhagen plank, starting with a modified version and progressing to the full movement, which is one of the most effective ways to build eccentric strength and resilience in the adductors. These exercises are an essential part of rehab for groin strains and adductor tendinopathy, and can help you return to sport or activity with more control and less pain.

Book Link: https://amzn.to/47poOuG
Foam Roller Link: https://amzn.to/4g0jDn4

00:00 Introduction
00:19 Exercise 1: Adductor Muscle Mobilization
02:20 Exercise 2: Adductor Stretch
03:56 Exercise 3: Sidelying Adduction
05:36 Exercise 4: Adductor Plank
07:44 My Self-Guided Rehab Book