The Copenhagen Adduction exercise can be used to reduce the risk of groin injury.
At this time of year, it’s not unusual to see local athletes limping into my clinic with a sore groin.
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Sports that involve repeated kicking or rapid changes in direction place high demands on the groin muscles, making them particularly prone to strain.
Groin injuries can be painful and often sideline players for several weeks, thus making prevention an important focus.
In a recent column, I discussed how a single exercise (the Nordic hamstring lower) can reduce hamstring injury rates by up to 70%.
If your team hasn’t already added it to your weekly routine, I hope you're now giving it a go.
Given how effective targeted exercises can be for injury prevention, researchers have started exploring similar strategies to reduce other common soft-tissue injuries, including groin strains.
One notable study from Norway examined the Copenhagen Adduction Exercise, a simple movement aimed at strengthening the inner thigh muscles.
Two sets of eight reps on each side should meaningfully reduce the likelihood of injury.
Soccer teams that performed this exercise consistently were found to have 41% fewer groin injuries compared to those that did not.
That’s a significant reduction, especially in sports where groin issues are common.
The Copenhagen Adduction Exercise is straightforward and requires no equipment—just a teammate.
Lie on your side, supported by your top leg, which your teammate holds at the ankle.
From this position, lift your hips off the ground while keeping your body straight.
You should feel a strong contraction in the muscles along your inner thigh.
To build groin strength and reduce injury risk, aim for two sets of eight repetitions on each side, once a week.
However, as with any new exercise, it's best to start gradually.
Build your reps up over several weeks to allow your muscles time to adapt and avoid excessive soreness.
Pat Arnold is a Director and Sports Physiotherapist at Echuca Moama Physiotherapy. Appointments with Pat and his colleagues can be made by call 5480 0860, or book online at echucamoamaphysio.com.au
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