Expert advice from Dr Shane Rogerson – Exercise Physiologist
Expert advice is something we often need. Here are some of your questions answered.
Expert advice on the question: I keep straining my adductors. Can you recommend any exercises to strengthen them or make them more flexible? – Simon
The injury or symptoms are occurring at the adductors but that doesn’t mean that weakness or inflexibility of these muscles is the cause. The adductors may be getting overused due to poor recruitment, weakness or mobility issues in other muscles and joints in and around the hip and pelvis. An assessment by a physiotherapist would help determine this.
Once you’re cleared to train, you may want to look at your general program and include more core stability work, hip mobility work, dynamic warm-ups, soft tissue work such as foam rolling, and functional leg strength such as Bulgarian squats. If you’re unfamiliar with these methods, a new book called The New Rules of Lifting For Abs by Alwyn Cosgrove and Lou Schuler covers the basics in many of these areas very well.
Expert advice on the question: I’ve pulled my groin and have been told all I can do is rest, but I’m bored. Is there anything I can do to hasten the process? – John
What people commonly refer to as a “pulled groin” can be one of many different injuries and there can be a range of severities that influence rehabilitation advice. However, there is evidence to suggest that exercise can be useful in rehabilitating many groin injuries. Often rehab will not solely focus on the groin muscles but will include the hip and core muscles to prevent reoccurrence. The progression and timing of exercises can mean the difference between re-injuring and facilitating a faster recovery. This is best guided by a physiotherapist who can tailor a progressive program to get you back to speed as quickly as possible.
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Dr Shane Rogerson is an accredited Exercise Physiologist and Sports Scientist who specialises in training for general health and athletic performance.