As winter sports and pre-season training ramp up, many athletes begin increasing their running, sprinting and change-of-direction work. Unfortunately, this is also the time when groin injuries become more common. One of the most overlooked areas when it comes to groin injury prevention is the adductor muscles — the group of muscles located along the inside of the thigh.

The adductors play a critical role in stabilising the hips and controlling movement during running, kicking, cutting and accelerating. If these muscles lack strength or endurance, they may become overloaded during sport, increasing the risk of developing groin pain.

One effective exercise for strengthening the adductors involves a controlled sliding movement. This can be performed on a reformer, with slide discs in the gym, or simply at home using socks on a smooth floor surface. The goal is to slowly slide one leg away from the body while maintaining control, then use the inner thigh muscles to return to the starting position.

This type of exercise focuses on both strength and control through the adductors and can help prepare the muscles for the demands of sport.

Benefits of adductor strengthening may include:

• Reduced risk of groin strains
• Improved hip stability
• Better control during running and change-of-direction movements
• Improved athletic performance
• Greater lower body strength and resilience

Consistency is key. Incorporating adductor strengthening exercises into your training routine over a period of six to eight weeks before the season starts may help improve muscle capacity and reduce the likelihood of injury.

At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess strength, identify injury risk factors and develop sport-specific programs designed to improve performance and help keep you on the field throughout the season.