The Copenhagen Adduction Exercise can stregthen groin muscles and reduce the likelihood of injury.
Last week I discussed how one simple exercise, the Nordic Hamstring Lower, can dramatically reduce hamstring injuries, in some studies by up to 75%.
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Hopefully, a few clubs have already started adding them into training sessions.
Another injury we commonly see athletes dealing with at this stage of the season is the dreaded groin strain.
Sports that involve regular kicking, twisting, and rapid changes of direction place large demands on the groin muscles, which can sometimes lead to injury.
Groin strains can be extremely painful and often sideline players for several weeks, making them an injury worth trying to prevent.
Fortunately, there is growing evidence that targeted strengthening exercises can make a real difference.
A Norwegian study published several years ago found that soccer teams who regularly completed the “Copenhagen Adduction Exercise” experienced 41% fewer groin injuries compared to teams who did not perform the exercise.
If you give the exercise a try, you will quickly notice your inner thigh muscles working hard.
Pat recommends two sets of ten reps as a starting point.
The setup is simple and requires no equipment, just a teammate to support your top leg while you hold your hips off the ground and lift the lower leg up and down underneath you.
The exercise specifically strengthens the groin muscles in a way that prepares them for the demands of sport.
Adding the Copenhagen exercise into your team’s weekly warm-down routine is an easy way to help reduce injuries across the season.
A good starting point is two sets of ten repetitions on each side once per week, but make sure you build up gradually over the first few weeks to 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 phoning 5480 0860 or book online at echucamoamaphysio.com.au
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