Groin injuries can arise from sudden cutting moves in soccer, especially lateral shuffles. Players including U.S. Men's National Team representatives Tony Sanneh and Claudio Reyna have missed time recovering from this strain. This injury ranks as one of the top four for soccer, writes Donald T. Kirkendall, a specialist in soccer anatomy based at the University of North Carolina. Groin strains follow sprains of the ankle, knee and hamstring in terms of frequency. You can work to lessen your chances of a groin strain, which can be a nagging injury.
Expert Insight
Kirkendall, who works with the U.S. men's and women's national teams, links groin strains to a lack of strength as well as a lack of flexibility in the adductors. These muscles in the upper inside thigh allow you to close your legs as you defend a player using a side shuffle, for example. Doctors at the Lennox Hill Hospital in New York City studied adductor injuries for years, focusing on hockey players. In findings applicable to soccer, they found that poor groin strength was the primary factor in predicting strains, rather than a lack of flexibility. So they suggested warmups such stationary cycling, as well as strengthening and stretching exercises to prevent groin strains.
Machine Strengthening Exercises
Gym machines that strengthen the adductors require you to take a seat, legs spread and with your inner thighs touching two pads. You set the weight at an appropriate level and attempt three sets of 12 to 15 repetitions to close your legs so the pads touch. Increase resistance over time to increase the challenge.
Nonmachine Strengthening Exercises
Nonmachine exercises may provide a more valuable strengthening that engages more of your stabilizing muscles. Start by lying on your right side. Place your left leg on a chair or stool and slowly raise your right leg toward your left leg. Pause and return to the starting position, for two sets of 10 repetitions, and exercise your opposite leg as well. You can also use resistance bands to isolate the adductors and create strength through your full range of motion. Tie the band to a table leg and loop the free end around your ankle. Swing the banded leg across the front of your body so it passes the support leg and back, and repeat on the other leg.
Stretches
UNC conditioning coach Greg Gatz recommends the wide-stance three-position reach for stretching the groin. Take a wide stance and attempt to bring your hands to the ground between your feet. Follow by moving your hands to the right foot and the left, with your head close to the knee. To stretch the side groin, resume the wide stance. Shift your weight to one side, bending your knee to 90 degrees and placing your hands on the ground inside your feet, Gatz writes in "Complete Conditioning for Soccer." Keep both feet flat, hold for 30 seconds, and then work on the other side.
References
- US Soccer; Resource Center: Preventing Groin Injuries; Donald T. Kirkendall; March 2004
- Human Kinetics: Injury Prevention
- FitLink: Hip Adduction - Machine
- Provena Conventant Medical Center: Soccer Core Strengthening Exercises
- F.C. Portland Academy; Common Soccer Injuries; Michael Deegan
- "Complete Conditioning for Soccer"; Greg Gatz; 2009
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