Groin tightness / pain. Try these 👇
Hit SAVE 📌 if you have tight groins.
Your adductors (groin) do 𝗔𝗟𝗢𝗧 more than just squeeze your knees together and are often 𝗼𝘃𝗲𝗿 𝗹𝗼𝗼𝗸𝗲𝗱 in a hell of a lot of 𝗸𝗻𝗲𝗲 / 𝗵𝗶𝗽 / 𝗯𝗮𝗰𝗸 𝗽𝗮𝗶𝗻 𝗶𝘀𝘀𝘂𝗲𝘀 related to running.
✅𝗧𝗵𝗲𝘆 𝗵𝗲𝗹𝗽 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝘆𝗼𝘂𝗿 𝗪𝗛𝗢𝗟𝗘 𝗴𝗮𝗶𝘁 𝗰𝘆𝗰𝗹𝗲
✅ 𝗠𝘂𝗹𝘁𝗶𝗱𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁
✅𝗦𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗮𝗻𝗱 𝗣𝗲𝗹𝘃𝗶𝗰 𝗖𝗼𝗻𝘁𝗿𝗼𝗹
Here are some useful drills that you can do from home or at the gym to help strengthen this area.
1️⃣ Adductor Lift offs 5 5 second holds per side
2️⃣ Modified Copenhagens 1 X 30+ sec per side, or 5 X 5 seconds
3️⃣ Adductor Sliders in standing x6-8 per side
4️⃣ Kickstand cross body RDL ( band not essential here but adds abit more or a challenge / feedback
Hope this sparks some inspiration.
FOLLOW @sjc.physio for more useful tips
#groinpain #hippain #kneepain #hiprehab #kneerehab #backrehab #backpainrelief #runnerofinstagram #runnerscommunity #runninginjury
Hit SAVE 📌 if you have tight groins.
Your adductors (groin) do 𝗔𝗟𝗢𝗧 more than just squeeze your knees together and are often 𝗼𝘃𝗲𝗿 𝗹𝗼𝗼𝗸𝗲𝗱 in a hell of a lot of 𝗸𝗻𝗲𝗲 / 𝗵𝗶𝗽 / 𝗯𝗮𝗰𝗸 𝗽𝗮𝗶𝗻 𝗶𝘀𝘀𝘂𝗲𝘀 related to running.
✅𝗧𝗵𝗲𝘆 𝗵𝗲𝗹𝗽 𝗰𝗼𝗻𝘁𝗿𝗼𝗹 𝘆𝗼𝘂𝗿 𝗪𝗛𝗢𝗟𝗘 𝗴𝗮𝗶𝘁 𝗰𝘆𝗰𝗹𝗲
✅ 𝗠𝘂𝗹𝘁𝗶𝗱𝗶𝗿𝗲𝗰𝘁𝗶𝗼𝗻𝗮𝗹 𝗠𝗼𝘃𝗲𝗺𝗲𝗻𝘁
✅𝗦𝘁𝗮𝗯𝗶𝗹𝗶𝘁𝘆 𝗮𝗻𝗱 𝗣𝗲𝗹𝘃𝗶𝗰 𝗖𝗼𝗻𝘁𝗿𝗼𝗹
Here are some useful drills that you can do from home or at the gym to help strengthen this area.
1️⃣ Adductor Lift offs 5 5 second holds per side
2️⃣ Modified Copenhagens 1 X 30+ sec per side, or 5 X 5 seconds
3️⃣ Adductor Sliders in standing x6-8 per side
4️⃣ Kickstand cross body RDL ( band not essential here but adds abit more or a challenge / feedback
Hope this sparks some inspiration.
FOLLOW @sjc.physio for more useful tips
#groinpain #hippain #kneepain #hiprehab #kneerehab #backrehab #backpainrelief #runnerofinstagram #runnerscommunity #runninginjury
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