Copenhagens Exercise For Strengthening Adductor Muscles

How to Overcome Groin Pain

So you heard that the lockdown rules now allow public gatherings of 10 people and one thing came to mind – it’s time for a kickaround! Whilst going for a powerful kick, you felt a sudden pull in your groin. Perhaps it was a little niggle that reminded you of a previous injury from last soccer season. Does this sound familiar?

You could have…

Adductor related groin pain

What is it? Why does it occur?

They play an important role to create stability and generate power, especially during a powerful kick, run or rapid change of direction. These activities put a large amount of load on our adductor muscles. That’s why they can be common mechanisms of injury.

A number of factors can contribute to your risk of adductor related groin pain:

  • Muscle weakness
  • Reduced hip mobility
  • Poor movement patterns
  • Sudden increase in training load
  • Previous groin injury

Quick self-assessment

  • Pain when you squeeze both knees together against resistance.
Groin Pain Self Assessment

Note: there are several causes of groin pain. The first step of effective management should be a thorough assessment by your physiotherapist to rule out other potential causes (iliopsoas, abdominal, pubic bone, hip, lumbar spine or nerve-related, to name a few…)

Rehab your groin

Once your physio has ruled out other potential causes, it’s time to rehab your groin!

Whilst rest may seem tempting (especially during COVID-19), it will only provide short-term pain relief. Rest does not address the cause of your pain. The last thing we want is for the groin pain to return when you go for another kickaround.

Your individual rehab program will depend on your goals, injury, contributing factors etc. but here is a quick guide:

Early stage

  • Here we want to settle acute symptoms and start to address contributing factors
  • Strategies: ice, load management, submaximal exercises etc.
  • Example: ball squeezes. This is a nice little pain reduction exercise. Squeeze the ball between your knees for 40sec, and repeat that 4 times.
Ball Squeeze Exercise

Mid stage

  • Now let’s build up your strength, control and other contributing factors
  • Strategies: load management, resistance exercises etc.
  • Example: Copenhagens. A great exercise to strengthen your adductor muscles.
Copenhagens Exercise For Strengthening Adductor Muscles

Late stage

  • Let’s continue to progress our mid-stage work and gradually return to your activity
  • Strategies: load management, resistance exercises, sport-specific activity etc.
  • Example: Skater hops. This exercise incorporates more speed and power into our adductor loading program.
Skater Hops Exercise

Is this a recurring injury for you?

If you are experiencing a long term niggle that isn’t seeming to settle, it may be a bit more complex. There are several structures around the groin that may interplay to contribute to what you are experiencing. If this sounds like you, feel free to reach out and contact us.

B.App.Sci. (Phty)


Maya Patel is a physiotherapist with a special interest in knee and ankle injuries stemming from her passion for netball and football.

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