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Adductors and groin: returning to sport step by step

Pain in the groin or on the inner thigh, aggravated by changes of direction, kicking a ball or sprinting.

Groin and inner thigh

Why it happens

Football, hockey and pivoting sports, rapid increase in intensity, lack of core and hip strengthening, previous injury.

Coming back in four stages

  1. 1

    Flat walking and light cycling without pain or forced stretching.

  2. 2

    Strengthening of the adductors and core prescribed or approved by your physiotherapist.

  3. 3

    Slow running in a straight line, then simple ball drills at low intensity.

  4. 4

    Accelerations, changes of direction and kicks gradually, sprints and matches last.

Move on to the next stage after 2 sessions in a row with discomfort of 2 out of 10 or less and no pain the next day. Each stage usually lasts 1 to 2 weeks, depending on your healthcare professional’s advice. For the adductors, squeeze a ball between your knees the next day: if it hurts more than the day before, stay at this stage.

Movements to postpone

  • accélérations et sprints from stage 4
  • changements de direction et pivots from stage 4

Strengthening exercises

  • Squeeze ball between knees

    from stage 1 of the plan

    Lying with knees bent, squeeze a ball or cushion between the knees, hold 5 seconds. 10 repetitions.

    To start: 10 squeezes of 5 seconds, once a day.

    Variations, mistakes and progression
    Easier
    Squeeze at half strength.
    Harder
    10-second holds, then with the ball between the ankles, legs straight.
    Common mistakes
    • Lifting the buttocks off the floor.
    • Squeezing suddenly: build up force gradually.
    Moving on
    When you can squeeze hard for 10 seconds with no groin discomfort.
  • 12

    Glute bridge

    from stage 1 of the plan

    Lying on your back, knees bent, lift the hips squeezing the buttocks, hold 2 seconds, lower slowly. Later: on one leg.

    To start: 3 sets of 12, 2 seconds at the top, every other day.

    Variations, mistakes and progression
    Easier
    Smaller range, feet closer to the buttocks.
    Harder
    On one leg, then with your shoulders on a sofa.
    Common mistakes
    • Arching the lower back instead of squeezing the glutes.
    • Letting the knees drift apart or together.
    Moving on
    When 3 × 12 on one leg is easy, with the pelvis staying level.

  • Side plank

    from stage 2 of the plan

    On your elbow, knees bent (later legs straight), hold 20 to 30 seconds with the pelvis aligned.

    To start: 3 holds of 20 seconds per side, every other day.

    Variations, mistakes and progression
    Easier
    Knees bent on the floor.
    Harder
    Legs straight, then lifting the top leg.
    Common mistakes
    • Letting the hip sag towards the floor.
    • Leaning the trunk forward.
    Moving on
    When you can hold 45 seconds with straight legs and the pelvis aligned.
  • 12

    Short Copenhagen plank

    from stage 3 of the plan

    On your side with the top knee on a bench, lift the pelvis and hold 10 to 20 seconds. Short version before the long version.

    To start: 3 holds of 10 to 15 seconds per side, twice a week.

    Variations, mistakes and progression
    Easier
    Knee on the bench (short version), 10-second holds.
    Harder
    Foot on the bench, leg straight (long version), then small up-and-down movements.
    Common mistakes
    • Letting the pelvis tilt back.
    • Moving to the long version too early.
    Moving on
    When you can hold 30 seconds in the short version with no groin discomfort the next day.
  • 12

    Slow lateral lunge

    from stage 4 of the plan

    Take a big step sideways, bend the leading leg, chest up, then return. Build the range gradually.

    To start: 3 sets of 8 per side, every other day.

    Variations, mistakes and progression
    Easier
    Small step and little bend, one hand on a chair back.
    Harder
    Bigger step, then holding a weight against your chest.
    Common mistakes
    • Bent knee caving in.
    • Leaning the trunk forward.
    Moving on
    When 3 × 10 is easy with a big step and no discomfort in the inner thigh.

The doses are starting points. Stay at 2 out of 10 discomfort at most, during and the next day; otherwise switch to the easier version or go back to the previous exercise.

When to stop and see a professional

Sudden pain with a tearing sensation, swelling or a painful lump in the groin: see a doctor.

Rehab’s advice

No sprints or sudden changes of direction at first. Long warm-up: this area recurs easily.

What the Rehab plan does for this injury

The plan starts at 30% of your previous training volume and builds up to 80%, with a consolidation week every three weeks. If your discomfort reaches 5 out of 10, it stops and refers you to your doctor or physiotherapist.

In which sport?

General information, currently being reviewed by healthcare professionals. It replaces neither a diagnosis nor the advice of your doctor or physiotherapist.