More than 1 year ago I had an adductor/Groin Strain. I am not even sure how I got it, but groin strains are part of playing sports where change of direction and quick acceleration and deceleration are common. Basketball, soccer, rugby etc. This is especially true if you are already highly stressed in life and have weak adrenal glands. (It’s an Eastern medicine concept).

As a fitness coach and sports performance coach in Singapore I deal with groin strains quite often.

The first thing about rehab is to train around the injury. NOT rest at home.

“Oh I’m injured, I’ll lie in bed” is a wrong mindset for training with an injury. In general I recommend training stuff that does not hurt.

The limit is “dull pain for a few seconds after the exercise is over”.
So sharp pain means stop immediately and so does dull pain that lasts a long time.

This recommendation helps blood flow to the area which boosts recovery, at the same time it is pretty sure not to re-injure that area.
Also, continuing training makes you feel empowered and it maintains strength in the rest of your body.

For adductor/groin strains, the exercises you choose should be of 2 kinds. As you can see in the video.

• Wide Stance
• Single Leg

Doing more of these also help prevent groin injuries (as well as a good warm-up and good movement mechanics).

Since then, my groin has been bullet proof! Yay!

If you have a previous injury or movement problem don’t worry, our personal training programs and athletic performance programs integrate reconditioning. So you will be soon back to full speed, full strength and full health.