Adductor Rehabilitation Session At Shakhtar Donetsk
Adductor Rehabilitation Session
The purpose of this adductor rehabilitation video for soccer players is to strengthen the adductor muscles in the inner thighs. It includes a combination of stretches and strengthening exercises to improve flexibility and muscle strength. The video also covers proper form, technique, and tips for preventing adductor injuries and managing pain during rehabilitation. This video features an expert in sports medicine and rehabilitation who has experience working with soccer players.
Table of Contents
Are you struggling with groin pain, commonly known as a groin pull or adductor strain? If you’re a soccer player dealing with this issue, you’re in the right place. In this comprehensive guide, we will explore the essential aspects of adductor rehabilitation, including terminology, anatomy, and a step-by-step program to help you regain strength and return to your normal activities.
Terminology: Understanding Groin Pain
Before diving into the rehabilitation program, it’s crucial to understand the terminology associated with groin pain. In a study by Weir et al. (2005), a classification system for groin pain was developed, which includes different clinical entities such as adductor-related, iliopsoas-related, inguinal-related, and pubic-related groin pain. Our focus will be on adductor-related groin pain, characterized by tenderness and local pain during resisted adduction testing.
Anatomy and Function of the Adductor Muscles
To effectively rehabilitate your adductor muscles, it’s essential to understand their anatomy and function. The adductor muscles include the pectineus, gracilis, adductor longus, adductor brevis, and adductor magnus. While their primary function is hip adduction, they also contribute to hip flexion, extension, and rotation to varying degrees. This understanding will guide the selection of exercises in your rehabilitation program.
The Adductor Strain Program: Four Phases to Recovery
The adductor strain program we will discuss is based on the work of Serner et al. (2020), who developed a rehabilitation protocol for elite male athletes recovering from adductor injuries. This program consists of four phases: active flexibility, early resistance, load progression, and high load, high speed. It’s important to note that the progression through these phases may vary depending on individual factors, such as the severity of the injury and personal goals.
Phase 1: Active Flexibility
The first phase of the rehabilitation program focuses on improving active flexibility. This phase aims to enhance the range of motion and control of your hips. The exercises in this phase include leg swings (flexion and extension), leg swings (abduction and adduction), and hip circles. Perform each exercise for 4 sets of 20 repetitions on each side, three times a week. The criteria for progression to the next phase include minimal pain (<2/10) with walking and rest.
Phase 2: Early Resistance
In the second phase, you will continue with the exercises from Phase 1 and introduce resistance exercises to further challenge your adductor muscles. The exercises in this phase include resisted hip adduction, resisted hip flexion, and resisted trunk rotation. Perform two sets of at least 20 repetitions on each side three times a week. The progression criteria for Phase 3 include no resting pain (0/10) and the ability to perform the resisted hip adduction exercise for at least one set of 20 repetitions with less than or equal to 2/10 pain.
Phase 3: Load Progression
Phase 3 focuses on increasing the load and intensity of the exercises while maintaining proper form and control. In addition to continuing with the exercises from the previous phases, you will add single-leg coordination exercises. Perform three sets of 15-20 repetitions on each side three times a week. The progression criteria for Phase 4 include performing the resisted hip adduction exercise for at least one set of 15 repetitions with minimal pain and achieving a full range of motion during active leg swings at a high velocity with minimal pain.
Phase 4: High Load, High Speed
The final phase of the adductor strain program aims to prepare you for high-intensity activities and return to sport. In this phase, you will continue with the exercises from the previous phases and introduce Copenhagen adduction exercises and kicking exercises/tension arcs. Perform four sets of 10-15 repetitions on each side three times a week. The clinically pain-free criteria for progressing to on-field or on-court sport-specific training include pain-free palpation, maximal isometric testing, passive adductor stretch, and specific functional tests.
Running and Sports Function Program: Four Phases to Gradual Return
In addition to the adductor strain program, it’s essential to incorporate a running and sports function program to ensure a gradual return to your desired activities. This program consists of four phases that focus on running movements, slow running, and side steps, progressive running and change of direction, and high-speed running and change of direction. The progression criteria for each phase include a pain-free performance at specific intensities and completion of designated drills.
Non-Groin Exercises: Enhancing Overall Lower Body Strength
To further support your recovery, it’s beneficial to incorporate non-specific groin exercises on alternate days. These exercises target hip extension, hip abduction, as well as the hamstrings and calves. Examples of non-groin exercises include deadlifts, lateral band walks, Nordic hamstring curls, and calf raises. These exercises should be completed without any residual pain in the adductor region.
Conclusion: A Path to Recovery
Adductor rehabilitation requires a systematic approach that addresses the specific needs of your groin muscles. By following the four phases of the adductor strain program and incorporating the running and sports function program, you can regain strength, improve your range of motion, and safely return to your normal activities. It’s important to remember that everyone’s recovery journey is unique, and it’s advisable to seek guidance from a healthcare professional to tailor the program to your specific needs.
Remember, patience and consistency are key in the rehabilitation process. Stay committed to your program, listen to your body, and celebrate each milestone. With dedication and proper guidance, you’ll return to your active lifestyle in no time.