Strengthening Muscles after a Groin Strain

Static contraction

• These are exercises where the muscle contracts but there is no actual movement.
• They should be performed for both the long adductors and the short addcutors.
• For the long adductors, place a ball between the ankles, with the legs straight and gently press inwards with the legs.
• For the short adductors, bend the knees and place the feet flat on the floor. Place a ball between the knees and press inwards.
• Hold for count of 10, relax and repeat 10 times initially.
• The number may be increased gradually.
• This exercise may be done daily.

Straight leg raise and out

• This is a more advanced exercise.
• Sit upright with feet rotated outwards.
• Lift one leg slightly off the ground, move leg outwards whilst keeping off the ground.
• Return to the middle, then either rest for a couple of seconds, or if strong enough take the leg out again without resting.
• Aim for 3 sets of 10 repetitions.
• This exercise may be done daily.

Straight leg raise and across

• Lie on a couch or bed with one leg relaxed down the side of the couch.
• Raise the leg upwards and across the other leg, lower and repeat 10 times.
• Build up to 3 sets of 10 then increase the resistance by adding a weight to the ankle.

Resistance band adduction

• Tie one end of a section of resistance band around your ankle. Tie the other end around something sturdy, close to ground level.
• Stand away from the attachment point, standing on the uninvoled leg and hold on to something for balance if necessary.
• Take the involved leg out to the side as far as possible and make sure the band is taught in this position.
• Keep the knee straight as you bring your leg in to the centre and across the standing leg, against the resistance of the band.
• Slowly return to the starting position and repeat 10 times initially.
• Gradually increase the number of reps you perform.