No more groin injuries — protect the adductors
Can you still remember the semi-final first leg between Bayern and Real? Jerome Boateng got caught in this match in the first half and what was the reason? That's right, a groin injury.
Lower extremity injuries are among the most common injuries in soccer. Adductors in particular are particularly frequently affected (1).
The adductors consist of the M. pectineus (runs from the pubis to the upper inner side of the femur bone), the m. adductor longus & brevis (also runs from the pubic bone to the upper inner side of the femur bone), the M. adductor magnus (pulls from the pubic bone and ischium to the inside of the femur bone) and the M. gracilis (runs from the pubic bone down to the inside of the femur bone) bone).
The function of the adductors is versatile: They are involved in hip flexion/hip extension, internal and external rotation in the hip joint and stabilization of the knees and ensure that the spread leg is brought back to the body (= “adduction”).
Adductor injuries They usually occur at the junction of the tendon to the muscle, near the groin area. The adductor longus muscle is usually affected. For this reason, strains in the adductors are often referred to as “groin strain” (not to be confused with performance strain).
How do I deal with an adductor injury?
First, the training/game should be interrupted and the possibility of structural damage (demolition/partial tear) should be ruled out. If necessary, only a visit to an expert will help. If it is just a strain, it should be paused until the pain subsides. Work should then be done to make the adductors stronger and more mobile than they were before the injury. In this way, we minimize the risk of another injury at the same location.
A tip: We have recently also been working with the Hernia Center in Munich together. There, the experts work with novel surgical methods and, ideally, you'll be back on track after just one to two weeks. If you have any questions about this, feel free to contact us.
Download the B42 soccer app directly now:
How do I make my adductors bulletproof?
The guiding principle here should be: Strong adductors are resilient adductors (2). Simple stretching won't protect you from renewed groin injuries (3). But that doesn't mean you shouldn't work on your mobility. A more suitable variant of improving mobility is Mobility training, in which we combine strength & flexibility training (4).
In the Video seriese You will find a step-by-step plan for making your adductors strong AND flexible; thus minimizing the risk of a secondary injury or further groin injuries. In my Soccer mobility guide You will also find exercises for exactly this problem area.
Another note: If you don't want to miss out on any more articles in the future, become a member of our exclusive B42 Community on Facebook Become part of the “biggest soccer team in the world”, in which over 5,000 players from all over Europe are already active.
Numerous other tips and tricks about the most beautiful thing in the world await you there: soccer!
Your mobility coach Benni
Be Fearless.be Focused.b42
sources:
(1) http://www.netzathleten.de/…/5815-statistik-die-haeufigsten.... Accessed on 04.05.2018 at 12:00
(2) Tyler et al (2001) The Association of Hip Strength and Flexibility With the Incidence of Adductor Muscle Strains in Professional Ice Hockey Players. American Journal of Sports Medicine, Vol. 29, No. 2
(3) Weppler et al. (2010). Increasing muscle extensibility: a matter of increasing length or modifying sensation? Phys Ther. 2010 Mar; 90 (3) :438-49. http:www.ncbi.nlm.nih.gov/pubmed/20075147
(4) Simão et al. (2011) The influence of strength, flexibility, and simultaneous training on flexibility and strength gains. J Strength Cond Res. 2011 May; 25 (5) :1333-8; https://www.ncbi.nlm.nih.gov/pubmed/21386731
Download the B42 soccer app directly now:
.jpg)
