The hip adductor (groin) muscles run along the inside of the thigh and are responsible for returning the hip joint from an abducted position to closer in line with the body (adduction) and stabilizing the lower extremity during closed-chain activities such as standing, hopping or propelling off of one limb in a side to side fashion.

Of the major adductors, adductor longus is thought to be the most commonly strained muscle, but any of the adductors could be involved. The most common site of injury is at the musculotendinous junction as the sarcomeres (functional unit of skeletal muscle) in this zone are thought to be less elastic. Injuries to the adductor group are often associated with movements such as kicking, pivoting, skating and sprinting, and a number of sports including hockey, gymnastics, soccer, martial arts, football and track and field.

Although stretching can sometimes be useful for reducing pain after a strain, the focus should be on resistance training exercises as these will work to restore tissue integrity and help prevent re-injury. In a study by Tyler et al, an adductor resistance training program was found to be an effective intervention for reducing the frequency of adductor strains in hockey players.

Whether you are recovering from an adductor injury or looking to prevent one, the exercises found in this program will specifically target this muscle group and work to increase your overall tissue capacity.