Strenghtening Groin muscles.

Darrenon91

Ive played GAA all my life and never had a muscle problem. Since January I have started to take weights seriously and have built myself up a good bit and have now had a few problems with my groin. I stretch fairly often. I personally think that I am not hitting those inside groin muscles while working out therefore they are weak. The old gym i used to use had a groin muscle machine but the new one doesnt. Any exercises/tips to streghten these muscles would be great?

tastyt

I had a good few groin and adductor muscle issues for years but got a chance to see an unbelievable sports injury specialist and got it sorted.

The best exercise he gave me was to lie on my back and put a stability ball/hard pillow between my feet and push inwards on the ball feeling your groin muscles tense and do the work. Hold it for 5 seconds while most tense. Do four or five sets of ten of these every day foea couple of weeks and see how you feel. It sounds too simple to work but I found it amazing

Darrenon91

Darrenon91 wrote: »

Ive played GAA all my life and never had a muscle problem. Since January I have started to take weights seriously and have built myself up a good bit and have now had a few problems with my groin. I stretch fairly often. I personally think that I am not hitting those inside groin muscles while working out therefore they are weak. The old gym i used to use had a groin muscle machine but the new one doesnt. Any exercises/tips to streghten these muscles would be great?

a good one is as follows. sit on the floor right leg straight and the left half pulled to your chest,now raise the straight leg up till it kinda level with the bent knee and turn the foot outwards so your knee and foot are kind of pointing at about two oclock. now bring the same raised leg down at about 45 degrees towards the ground to the right of your body in a sweep pattern. til the heel hits the floor. now bring it back tillits at the same height again or level with your bent knee.
this will lash your inner groin out of it, high reps.

was that clear??

Darrenon91

was that clear??[/QUOTE]

Ya I think I got it. Im trying to picture this and I have a decent idea but once I am home from work I will give it a try. High reps as in 20? or higher?

Cheers tasty this is one ive got to start doing.

Darrenon91

Darrenon91 wrote: »

was that clear??

Ya I think I got it. Im trying to picture this and I have a decent idea but once I am home from work I will give it a try. High reps as in 20? or higher?

Cheers tasty this is one ive got to start doing.[/QUOTE]

yes I got this from physio as the adductor merges at the knee and I had knee surgery. this is the exact same movement as the machine in the gym but you use high reps. yes 15-20 reps. if it pinches your groin a little (which is common) just lean back a bit more maybe on your elbows

Alf Veedersane

Tastyt's one is a good one as well.

Also, lunges - front, back and to the side.

Inspector Coptoor

I find clock lunges a really good prehab exercise.
Stepping off at 12, 1:30, 3, 4:30, 6 on right side
And
12, 10:30, 9, 7:30, 6:00.
Do 3-4 sets per side

Darrenon91

I have defo cut back on lunges. I dont know why but I will defo add them back in to prehab and cool down.

tastyt

tastyt wrote: »

I had a good few groin and adductor muscle issues for years but got a chance to see an unbelievable sports injury specialist and got it sorted.

The best exercise he gave me was to lie on my back and put a stability ball/hard pillow between my feet and push inwards on the ball feeling your groin muscles tense and do the work. Hold it for 5 seconds while most tense. Do four or five sets of ten of these every day foea couple of weeks and see how you feel. It sounds too simple to work but I found it amazing

do you keep your legs straight??? or bent?

tastyt

rusty cole wrote: »

do you keep your legs straight??? or bent?

Ya legs straight to feel most pressure on the groin area. You can also bend the legs and put the ball between your knees if that's more comfortable or feels better for you

Alf Veedersane

You can graduate to doing that as you do the bridge.

tastyt

tastyt wrote: »

Ya legs straight to feel most pressure on the groin area. You can also bend the legs and put the ball between your knees if that's more comfortable or feels better for you

thanks, Im gonna work this into my rehab tonite too.

kevpants

If you're pulling muscles in your groin that may mean they are tight, i.e. they are disproportionately strong.

Looking at the muscle that displays the pain and strengthening that is a recipe for disaster. Go see a good physio, I'd suspect you need to strengthen the antagonistic (ones that work in the opposite way) muscles to the groin muscles you feel pain in.

nice_guy80

foam roll along groin - you'll know if there is an issue, lots of long stretches
go see a physio, you might have an old injury - might be restricting flexbility

lots of single leg work
lunges - forward, back, side
single leg deadlifts

jumping and landing - two legs and one leg, forwards and side.

Darrenon91

Ive never actually pulled the groin. It just feels weak and niggly sometimes. its never kept me out of a game but has hindered my performance imo. I have seen plenty of physio since jan as we have one avalable at the club. I had received a few exercises which worked a small bit.

Did that one that tasty recommeded last night in different sets throughtout my leg session. Really feel it today. which is good im sure. Usually after a leg day I feel it in my quads, hammys and glutes but to now feel the soreness (the day after a session soreness) in my groin means it must have hit it well. Im gonna keep this up.

Rusty I did try your one but I am not sure I had the right technique. Im 6'6 by the way so it felt uncomfortable.

Darrenon91

Darrenon91 wrote: »

Ive never actually pulled the groin. It just feels weak and niggly sometimes. its never kept me out of a game but has hindered my performance imo. I have seen plenty of physio since jan as we have one avalable at the club. I had received a few exercises which worked a small bit.

Did that one that tasty recommeded last night in different sets throughtout my leg session. Really feel it today. which is good im sure. Usually after a leg day I feel it in my quads, hammys and glutes but to now feel the soreness (the day after a session soreness) in my groin means it must have hit it well. Im gonna keep this up.

Rusty I did try your one but I am not sure I had the right technique. Im 6'6 by the way so it felt uncomfortable.

yeah that's sound, it can pinch a bit so you lean back which creates less of an acute angle between torso and legs. the reason it pinches is because they're sensitive muscles, the more reps you do the better it gets apparently. I did a few set last nite then did the glute machine in my gym, then swizz ball leg curls for weak hamstrings. I'm basically trying to strengthen all the weaknesses in glutes etc. takes bleedin ages for a workout!! and that's before all the stretches!!!

Darrenon91

Ya i think that will be the case for me too. Im not usually someone who spends over the hour on any session. But last night took me ages. Those two exercises alone along with extra stretches added 25 mins at least. Not a problem what so ever but just wasnt expecting it.

Ive just started vince girondas 8x8 2 weeks ago and man do I feel good after a session. Would reccommend it to anyone here.

Alf Veedersane

Don't be afraid to do a full session for stretching and mobility aside from the weight training.

I dropped the weight training on a Sunday in favour of mobility work and my body has thanked me for it. Hip issues improved hugely and the ongoing shoulder problem that had hampered my benching in a big way disappeared.

Darrenon91

Ya thats a great point. Can do most of that stuff at home anyways. Gonna purchase a cheap medicine ball over the weekend. Save me time on going to the gym for that session.

Alf Veedersane

Alf Veedersane wrote: »

Don't be afraid to do a full session for stretching and mobility aside from the weight training.

I dropped the weight training on a Sunday in favour of mobility work and my body has thanked me for it. Hip issues improved hugely and the ongoing shoulder problem that had hampered my benching in a big way disappeared.

Hi Alf,

per sampla? what would be a typical mobility routine, I might just do this. at the moment im doing two days on one day off.

day one
Flat bench
push ups
cable cross overs

barbell curls
dumbbell curls
core and abs

65 minutes total

next day
cross trainer twenty mins intervals
5 mins of level 7 with rpm's above 150
then from 5-20mins I go 40 seconds as above
then 20 secs on level 15 with rpms above 190
it's very tough.

then the same for 20 minutes on the bike.
then loads of stretching.

total 90mins.

day off.
the cardio is the same but muscle groups rotate as per usual
legs on day then cardio. back and triceps and shoulders etc.

Alf Veedersane

I was training on Monday, Wednesday, Friday and Saturday and Sunday would be a longer mobility session.

It's just a lot of rolling of the legs, stretching of the legs (dynamic then static). Then it might be mobility work on shoulders with lacrosse ball, stretches and band pull aparts.
Worked the lower back with the lacross ball and did some stretches for lower back and thoracic spine.

Some of the lower body and shoulder mobility work is here in Transform's vidjo.

Whether it's optimal or not is another matter but it worked for me.

Alf Veedersane

Alf Veedersane wrote: »

I was training on Monday, Wednesday, Friday and Saturday and Sunday would be a longer mobility session.

It's just a lot of rolling of the legs, stretching of the legs (dynamic then static). Then it might be mobility work on shoulders with lacrosse ball, stretches and band pull aparts.
Worked the lower back with the lacross ball and did some stretches for lower back and thoracic spine.

Some of the lower body and shoulder mobility work is here in Transform's vidjo.

Whether it's optimal or not is another matter but it worked for me.

thanks alf that's great, I'll view it at home later.

I was able to do splits I in between chairs where I was actually more than 180 degrees up until I was 25. Im 40 now and a physio told me this can be a bad thing in terms of joint laxity etc, sumtimes anyway.
I think that my trouble, far two many imbalances.

nice_guy80

rusty cole wrote: »

Hi Alf,

per sampla? what would be a typical mobility routine, I might just do this. at the moment im doing two days on one day off.

day one
Flat bench
push ups
cable cross overs

barbell curls
dumbbell curls
core and abs

65 minutes total

next day
cross trainer twenty mins intervals
5 mins of level 7 with rpm's above 150
then from 5-20mins I go 40 seconds as above
then 20 secs on level 15 with rpms above 190
it's very tough.

then the same for 20 minutes on the bike.
then loads of stretching.

total 90mins.

day off.
the cardio is the same but muscle groups rotate as per usual
legs on day then cardio. back and triceps and shoulders etc.

a lot of front exercises
get rid of the bench, your shoulders will thank you

tastyt

nice_guy80 wrote: »

a lot of front exercises
get rid of the bench, your shoulders will thank you

I would be getting rid of the curls well before the bench.

nice_guy80

tastyt wrote: »

I would be getting rid of the curls well before the bench.

well, had to start somewhere

nice_guy80

nice_guy80 wrote: »

a lot of front exercises
get rid of the bench, your shoulders will thank you

why do you say that?? regarding front:) exercises, I also do back on another day.
is bench press bad for your shouders?? WTF?? im lost here, can you explain?:eek:

Darrenon91

Fisrt time ive ever read 'get rid of the bench' im sure. I would also like an explaination.