Groin Strains in Hockey Players – Prehab Exercises: End Range Isometrics
Check out one of our favorite exercises to help prevent groin strains!
The strength of the adductors relative to the abductors of the hips is a big part of managing risk for groin Injury
In the clinic, I use isometrics (muscle holds or squeezes) for a number of reasons and one of them is to introduce load. Here, our goal is to introduce load to the muscle in it’s maximally lengthened position, which hockey goalies may often find themselves in and is often where the injury occurs. However, it’s important to note that this is not usually the type of contraction that is occurring when an injury occurs.
Thus, this isometric exercise and doesn’t have a lot of direct carry over in regards to the type of contraction used in sport, however for anyone who hasn’t trained the adductors in a full end range lengthened position, we suggest this as a great way to start.
Give 4 sets of 30-second squeezes at about 50-70% effort with 10-15 second rests in between, and try to move further into abduction before each squeeze. Let us know what you think!
Featured Image By: Hockey Canada
Guest Engineer: Tyler Denn-Thiele, PT, DPT, CSCS