Who is this programme suitable for?
This program is suitable for anyone suffering from a mild to severe groin muscle injury. If you suspect a severe grade 2, or a grade 3 injury then we recommend seeking professional advice as soon as possible.
Program Author: Paul Tanner
Paul is head of Medical Services at Bristol City Football Club, dealing with all aspects of match and training day sports physiotherapy and medical cover. His career also includes First Team Physio at Millwall & Norwich City Football Club and Senior physiotherapist to London Wasps Rugby first-team squad.
How does it work?
Our rehab protocol is criteria based. This means you start at phase 1 and only progress to the next phase when you reach specific exit criteria. The program is split into 5 phases with a 6th maintenance phase.
Phase 1
Phase 1 is the acute stage and begins as soon as possible following injury. The aim of phase 1 is to reduce pain and inflammation and allow the muscle to heal. The emphasis is on rest and protection to enable healing to begin to take place.
Phase 2
This is the early rehabilitation phase and aims to continue protecting the area as well as improve the condition of the muscles.
Phase 3
Phase 3 is the mid-rehabilitation phase, further increasing groin muscle strength and endurance.
Phase 4
The aim of phase 4 is to increase Groin muscle strength and endurance and prepare for a return to training/play.
Phase 5
This is the late rehabilitation & return to full training phase.
Phase 6
Here we return to your regular training routine now. Include the following exercises as integral components to prevent a recurrence of your injury.
What’s included in the program?
Treatment & healing
This covers how and when to apply treatment such as cold therapy & compression, heat, massage, taping & bracing.
Exercises
Dozens of different exercises with video demonstrations covering mobility & stretching, activation, strengthening, motion control/proprioception, and functional.
Expert guidance
Throughout the program, Paul Tanner explains the aims of each phase, which treatment methods and exercises you should do each day, and where you need to be before you can progress onto the next level.
Types of exercises
The program includes the following exercises:
Stretching & mobility
These aim to maintain a normal range of movement in the ankle, knee, and hips. They begin early in stage one with simple active ankle movements and gradually progress to more dynamic hip mobility drills.
Activation exercises
These exercises maintain the hip abductor muscles (outside of the hip). It is important these muscles keep firing and stay in good condition ready for the demands later in the program.
Strengthening exercises
These exercises maintain and improving specific muscle strength around your knee joint. They begin with simple isometric exercises and become increasingly more demanding, with heavier loads and unpredicatable movements.
Movement control exercises
These are proprioception type exercises, aimed at improving your balance, control, and spatial awareness. Again, they start with simple balance exercises and progress to advanced balance board movements.
Functional exercises
Functional exercises bridge the gap between basic rehabilitation and sports specific type drills. They begin with walking drills and progress through skipping-type sprint drills and agility training.