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Groin Prevention Program

The intervention program consists of 6 exercises designed to strengthen the adductor and abductor muscles of the femur concentrically and eccentrically. The exercises require no equipment, are quick to perform, and can be incorporated into a regular football warm-up. The exercises include isometric adduction against a football placed between the feet or knees while lying down, a "folding knife" sit-up with a football between the knees, one-leg coordination exercises, partner exercises for hip adduction against abduction while sitting, and stretching of the iliopsoas muscle. The program takes approximately 13 minutes to complete.

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Amol Patil
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72 views

Groin Prevention Program

The intervention program consists of 6 exercises designed to strengthen the adductor and abductor muscles of the femur concentrically and eccentrically. The exercises require no equipment, are quick to perform, and can be incorporated into a regular football warm-up. The exercises include isometric adduction against a football placed between the feet or knees while lying down, a "folding knife" sit-up with a football between the knees, one-leg coordination exercises, partner exercises for hip adduction against abduction while sitting, and stretching of the iliopsoas muscle. The program takes approximately 13 minutes to complete.

Uploaded by

Amol Patil
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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The intervention programme consists of six exercises that have been specifically developed to strengthen the

adductor and abductor muscles of the femur, both eccentrically and concentrically. The stretching exercise
for the iliopsoas (number 6) was included, as pain and tightness of this muscle is often a significant problem.
The programme is designed so as to not to require any additional equipment, to be fast to carry out, and to be
incorporated within the regular football warm-up.

The exercises are:

1. Isometric adduction against a football placed between the feet when lying supine, the first toe pointed
straight forward and pressure being applied against the ball as hard as possible; each adduction ten se-
conds, five repetitions (stimulating the adductor muscle group and the torso-to-pelvis stability).
2. Isometric adduction against a football placed between the knees when lying supine with flexed hips and
knees and feet flat on the surface, the first toe pointed straight forward and pressure being applied against
the ball as hard as possible; each adduction ten seconds, five repetitions (stimulating the adductor muscle
group and the torso-to-pelvis stability).
3. Combined abdominal sit-up and hip flexion, starting from the supine position and with a football placed
between the knees (“folding knife exercise”); two series of 20 repetitions performed rhythmically at a slow
pace (stimulating the coordination of both the eccentric and concentric work of the torso muscles and the
hip- and pelvis-related muscles).
4. One-leg coordination exercise flexing and extending the knee and swinging the arms in the same rhythm
(“cross-country skiing on one leg”); one minute twice for each leg (stimulating the neuromuscular coor-
dination, utilising the principles of core stability including the muscles of the torso as well as of the lower
extremities).
5. Hip adduction against a partner‘s hip abduction. In the sitting position, supported by the hands placed
on the ground behind the trunk, one player places his straight leg with the feet and lower shin on the
outside of his partner‘s feet and lower shin. He adducts as the partner abducts eccentrically and slowly
gets his feet pressed together. He then abducts concentrically as the partner adducts eccentrically and is
slowly brought into abduction. They work like this for one minute and then shift positions; two sets of
one minute in both positions (stimulating the concentric and eccentric strength of both the adductor and
the abductor muscles).
6. Stretching of the iliopsoas muscle with a standardized technique; 20 s stretch for each leg repeated twice
(securing the length of the iliopsoas muscle, given the common secondary involvement of the muscle).

The duration of the exercise program was approximately 13 min and the exercises were used as an integrated
part of the warm-up exercises before every regular football practice.

Hölmich P., Larsen K., Krogsgaard K., Gluud C. Exercise program for prevention of groin pain in football players:
A cluster-randomized trial. Scand J Med Sci Sports. 2010;20(6):814-821.

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