Groin Strain Exercises: Adductor Injury Recovery
What Is a Groin Strain?
A groin strain is an injury to the adductor muscles — the muscles on the inner thigh that pull your leg inward.
Commonly injured:
Symptoms:
Why Groin Strains Happen
High-Risk Activities
Risk Factors
Treatment Phases
Acute Phase (Day 0-7)
RICE Protocol:
Gentle Movement:
Subacute Phase (Week 1-3)
Isometric Adduction
Supine Adduction (Sliding)
Bridges
Strengthening Phase (Week 3-8)
Side-Lying Adduction
Copenhagen Adduction (Modified)
Sumo Squats
Lateral Lunges
Cable/Band Adduction
Return to Sport Phase (Week 6-12)
Agility Progression:
1. Jogging straight
2. Gentle curves
3. Wide cutting
4. Sharp cutting
5. Sport-specific drills
Kicking Progression (If Applicable):
1. Gentle passing
2. Increased power
3. Full power
The Copenhagen Adduction Exercise
Research shows Copenhagen exercises significantly reduce groin injury risk.
Progression:
1. Short lever (knee on bench): Easier
2. Long lever (foot on bench): Harder
3. Dynamic (lower and lift): Hardest
Protocol:
Sample Program
Week 1-2
Daily:
1. Ice: 3-4 times
2. Gentle walking
3. Isometric adduction: 3 x 10 (when pain allows)
Week 3-4
Daily:
1. Side-lying adduction: 3 x 15
2. Bridges with squeeze: 3 x 15
3. Sliding adduction: 3 x 15
3x Weekly:
4. Sumo squats: 3 x 12
Week 5-8
3x Weekly:
1. Copenhagen (modified): 3 x 8 each
2. Lateral lunges: 3 x 10 each
3. Cable adduction: 3 x 15 each
4. Single leg RDL: 3 x 8 each
Week 8+
Hip Strengthening (Essential)
Groin injuries often involve hip weakness. Include:
Glute Work:
Hip Flexor Work:
Core Work:
Stretching Considerations
Acute Phase
Don't stretch. Can worsen injury.
Later Phases
Gentle stretching when pain-free:
Focus remains on strength, not flexibility.
Prevention
Copenhagen Protocol
Research shows including Copenhagen exercises in training reduces groin injuries by up to 41%.
Recommendation:
Other Prevention Measures
Common Mistakes
1. Stretching Too Early
Problem: Delays healing
Fix: Wait until pain-free
2. Returning Too Soon
Problem: Re-injury (very common)
Fix: Complete full rehab
3. Ignoring Hip Strength
Problem: Imbalances persist
Fix: Comprehensive hip strengthening
4. Skipping Copenhagen Exercises
Problem: Missing proven prevention
Fix: Make them routine
Recovery Timeline
When to See a Doctor
The Bottom Line
Groin strains require:
1. Early protection — Don't stretch acutely
2. Progressive adductor strengthening — Key to recovery
3. Copenhagen exercises — Proven prevention
4. Hip strengthening — Address the whole chain
5. Patient return — Re-injury is common
Copenhagen exercises should be routine for any athlete at risk.
Foundational Rehab provides groin injury rehabilitation programs.