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084f2db8c6 More onGroin StrainSymptoms & diagnosisCauses & preventionTreatment & rehabilitationExercisesGroin strappingSports massageExpert InterviewsResources . Resistance band adduction works the adductor muscles through both the inner and outer range of motion. Dynamic stretching will stretch the muscle whilst it is moving and should be part of any warm up prior to training. Take the involved leg out to the side as far as possible and make sure the band is taught in this position. If it is painful then stop. Gently press down with the elbows onto the knees to increase the stretch.
Make sure you have something to hold on to. Ankle weights can be used to increase the difficulty of any of these exercises. Raise the top leg up then by contracting the adductor muscle and keeping the core muscle firm the lower leg is raised up to meet the top leg. Do not do any exercise if it is painful as you may be making the injury worse. Play Straight leg raise exercise video Eccentric adduction exercises are more advanced exercises which focus on strengthening the muscle whilst it lengthens rather than shortens as all the previous exercises have done. The exercises below should form part of a full groin strain rehab program. You should feel a gentle stretching in the inner thigh. Stretching exercises Stretching should not be done during the initial acute phase (usually 72 hours but may be longer) but can be started when pain allows Short adductor stretch - Groin stretches performed with bent knees will target the short groin muscles.