Groin Pain Rehab | Adductor Strain / Pull (Education | Myths | Stretches & Strengthening Exercises)

Summary by Krater

This video explains the anatomy, five primary sources, and rehabilitation strategies for groin pain, concluding that localized tissue capacity building and training load management are more effective than imaging or passive therapies.

From the video

Answers: How do you rehab groin pain and strengthen adductors?

• groin pain rehabilitation
• hip anatomy and function
• adductor-related groin pain
• iliopsoas-related groin pain
• inguinal-related groin pain
• pubic-related groin pain
• hip-related groin pain
• fai and imaging
• adductor strengthening exercises
• hip abductor exercises
• abdominal and core exercises
• training load management

Exercises

• Supine Adductor Squeeze · foam roller · 3-5 sets of 20-60 second holds
• Isometric Short Lever Copenhagen Plank · bench · 3-5 sets of 20-60 second holds
• Isometric Long Lever Copenhagen Plank · bench · 3-5 sets of 20-60 second holds
• Copenhagen Plank Thrusters · bench · 3-5 sets of 6-15 repetitions each
• Side Lying Hip Abduction · resistance band · 3-5 sets of 12-15 reps each
• Banded Crab Walks · resistance band · 3-5 sets of 10-20 steps each direction
• Cable Column Hip Abduction · cable machine · 3-5 sets of 10-15 reps on each side
• Side Plank · bench · 3-5 sets of 20-60 seconds each
• Dead Bug Progression · resistance band · 3-5 sets of 10-15 repetitions each
• Forearm Plank · bodyweight · 3-5 sets of 20-60 seconds
• Standing Hip Flexion · resistance band · 3-5 sets of 10-15 repetitions each
• Squat Variations · barbell · 3-5 sets of 6-15 repetitions
• Hinge Variations · barbell · 3-5 sets of 6-15 repetitions
• Deadlifts · barbell · 3-5 sets of 6-15 repetitions
• Hip Thrusts · bench · 3-5 sets of 6-15 repetitions

What it concludes

• Groin pain rehabilitation requires identifying specific tissue sources and building local tissue capacity.
• Imaging is often unnecessary for diagnosing groin pain as physical clinical signs are usually sufficient.
• Inguinal-related groin pain may worsen with adductor-specific exercises unlike adductor-related pain which typically improves.
• There is no high-level evidence supporting surgery or medical management over physical therapy for hip-related groin pain.
• Passive modalities like shockwave, injections, and needling should not take precedence over load management and exercise.
• The two most important aspects of managing groin pain are load management and building tissue capacity.