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Groin Strains: Strengthening Exercises to Help Recovery and Reduce Re-Injury
Groin strains are a common injury in running, football, soccer and change-of-direction sports. They often involve irritation or strain of the adductor muscles — the muscles located along the inside of the thigh that help stabilise the hips and control leg movement during sport and everyday activities.
One effective rehabilitation exercise commonly used for groin injuries is the Copenhagen adductor exercise. This exercise is designed to strengthen the groin muscles while also improving pelvic and hip stability. It is particularly useful for athletes or active individuals who experience recurring groin strains or ongoing weakness through the inner thigh.
The exercise can be performed using a chair, bench or similar elevated surface at home. In the early stages, the exercise is often completed isometrically, meaning the muscles are contracting and working without large amounts of movement. This allows the groin muscles to begin strengthening while minimising excessive strain on the injured area.
The goal is typically to hold the position for short periods, gradually building up to longer holds as strength and tolerance improve. Mild discomfort may be acceptable, however exercises should not cause high levels of pain.
As symptoms improve, the exercise can be progressed into more dynamic movements involving controlled hip motion. Gradually increasing load and movement helps prepare the muscles for returning to running, sport and higher-level activity.
Groin strengthening exercises may help:
- Improve adductor muscle strength
- Reduce risk of recurring groin strains
- Improve hip and pelvic stability
- Support return to sport and exercise
- Improve lower body control and movement
Comparing strength between both sides of the body can also help identify ongoing deficits that may contribute to repeated injuries.
At Spine & Sports Physiotherapy, our Physiotherapists and Exercise Physiologists can assess groin injuries, identify contributing factors and develop an individualised rehabilitation program to help restore strength, improve performance and reduce the risk of future injury.