Navigating the Path to Athletic Recovery: Returning to Sport Following an Adductor/Groin Injury

If you have played various sports such as ice hockey or soccer before, you are probably familiar with tweaking your groin muscle (adductor). A groin strain is an injury to the muscle-tendon unit of the adductor tendon or its insertion into the pubic bone. 

This group of muscles plays a crucial role in stabilising the hip and aiding in movements like running and kicking. If you’ve suffered a groin or adductor strain, let us help you understand the nature of the injury and begin the process of following a proper rehabilitation plan for a safe return to sport.

What are the Adductor Muscles? 

The hip joint’s adductor muscles include the adductor longus, adductor magnus, adductor brevis, gracilis, obturator externus, and pectineus. Among these, the adductor longus is the most frequently injured during sports. All of these muscles are involved in adduction, which is the movement of bringing the hip closer to the body’s midline. Additionally, the adductor magnus attaches to the ischial tuberosity (the bony part of the buttocks), allowing it to also assist in extending the hip. When the feet are planted on the ground, as in closed-chain exercises, the adductors, along with other hip muscles, contribute to stabilizing the pelvis.

What Are the Associated Symptoms?

Symptoms of a groin or adductor strain can vary depending on the severity of the injury but typically include:

1. Pain – A sharp or aching pain in the inner thigh or groin area, which may worsen with movement or pressure.
2. Swelling – Mild to moderate swelling in the affected area, often accompanied by bruising.
3. Stiffness – Reduced range of motion and stiffness in the groin or inner thigh, especially after periods of inactivity.
4. Weakness – Difficulty with activities that involve leg adduction, such as walking, running, or kicking.
5. Tenderness – Sensitivity to touch in the groin or inner thigh area.

How to Prevent an Adductor or Groin Injury

Most groin strains are treated conservatively. The amount of time that a groin injury needs to fully recover depends on the severity of the strain. For example, a Grade I minor strain could fully resolve within a couple of weeks, whereas a more severe Grade II may take up to two months.

Preventing adductor or groin injuries involves a combination of proper training, conditioning, and technique. Here are some strategies to reduce your risk:

1. Warm-Up Properly: Engage in a thorough warm-up before physical activity, including dynamic stretches and exercises that target the adductors and surrounding muscles.
2. Strengthen the Adductors: Incorporate exercises into your training regimen that strengthen the adductor muscles. See images for examples. 
3. Improve Flexibility – Regularly perform stretching exercises to maintain flexibility in the groin and adductors. Include static stretches for the inner thigh and dynamic stretches to enhance the range of motion.
4. Balance Muscle Strength – Ensure that your training program addresses all major muscle groups around the hip to avoid imbalances. Strengthen the hip flexors, abductors, and extensors to provide balanced support.
5. Gradual Progression – Increase the intensity and volume of your training gradually to avoid overloading the muscles. Sudden increases in activity levels can predispose you to injury.

Closing Thoughts

After going through this article, you now have a better grasp of groin pain and how to address injuries in this region. The recovery process might seem slow at first, but patience is essential. As mentioned before, fostering an ideal environment for your body to heal is vital. This involves starting with rest to avoid anything that could worsen the injury, then incorporating early mobility exercises to aid tissue repair, and eventually progressing to functional movements.

Book your physiotherapy session at MCAP to let us help you overcome all your injuries and help you navigate the path to your athletic recovery!