PDA

View Full Version : Groin strength/ flexibility


Jason Steele
03-26-2008, 03:36 PM
I am susceptible to groin injuries, any ideas on how to strengthen and increase flexibility (thereby lowering susceptibility)?

Mike ODonnell
03-29-2008, 07:18 PM
What activity are you doing that gives you the injury? I got plenty long ago playing hockey....and most of it was due to either improper warmup before a game along with too much tightness. Stretch those hamstrings, lower back and hip flexors. Also I found doing a 360 degree ROM esp lateral (side to side) lunges helped. Up your magnesium too, as tight muscles can be linked to Mg deficiency as well. ZMA has helped me there.

Garrett Smith
03-29-2008, 08:01 PM
Jason,
I know this may sound weird, but the adductors correspond with the inside part of the tibiotalar joint (the highest part of the ankle). It's a Z-Health thing...

I'd highly suggest you work the foot drills (http://wellness.ndsu.nodak.edu/fitness/Events/marathon/footDrills.pdf) into your warmups, particularly the drill where your feet are everted (walking on the inside edge of the feet). You might even want to do that one twice.

The windmill exercise (http://performancemenu.com/resources/exercises/index.php?show=exercise&sectionID=4&exerciseID=125) is a good one for both strengthening and stretching the inner thigh muscles in a functional manner.

Also, on the windmill note, the triangle pose from yoga (http://www.yogajournal.com/poses/494) is also good. There is stuff for the beginner variations lower on the page.

Take your approach to the windmill and triangle pose cautiously, since your muscles are known to be a little dodgy in that particular area...

MOD's suggestion of around-the-clock lunges is a good one.

Hope something in there resonates!

Jason Steele
03-30-2008, 07:12 PM
MOD-

Mostly soccer games, which are usually short notice and little warmup, cause the flair up. I also had issues when I was rucking a lot, but I attribute that to what Dr. G said with the ankle issue. Thanks for the information!

Dr. G-

I just started doing the ankle drills about three weeks ago, I have noticed a definite change in my hips when I am carrying weight over distance. I also started doing windmills and single leg squats recently, maybe with a little too much zeal (in addition to the above activities). Thanks for the suggestions, I will give them a shot!

Garrett Smith
03-31-2008, 11:22 AM
Jason,
Make sure to read this article and implement what you can...
http://www.t-nation.com/readArticle.do?id=1941581