Rehab specialist and BJJ blue belt Christine has some advice and rehab exercises for athletes who have suffered an injury to their adductor muscles. The adductors are the smaller muscles on the inside of your thighs that squeeze your legs together.
Part 1 deals with what should be done right after the injury.
If you recently strained your groin, whether from BJJ, hockey, or slipping on the ice, follow the steps in this video for the first few days! Heat, gentle stretch, and foam roll the adductor and hip flexor muscles. I will post the next three exercises next week! Note: In the video, the rolling of the adductors is shown with one arm raised; this is purely for viewing purposes. To properly do the technique, have both forearms down on the floor as you do the motion. #rehabontap #groinstrain #groinrehab #guardpassing #yycphysio #yycfitness #yycbjj #bjjyyc #grapplinginjuries
Part 2 deals with what you should do after the first 48 hours.
Groin Strain Rehab Part 2! These 3 exercises can be started on day 3 of an adductor (groin) strain. Continue with heat and the foam roller exercises from the previous video. If any of the exercises cause you pain, modify by not contracting your muscles as hard (in the first two exercises), or not letting your leg drop as far (in the last exercise). If your pain worsens or does not improve, consult a health care professional such as myself! I will post the next phase next week! #rehabontap #yycphysio #yycfitness #guardpassing #peakhealthcalgary #groinstrain #groinrehab #grapplinginjuries #jiujitsu #bjjyyc #yycbjj
See more videos and professional advice on treating combat sports injuries checkout Christine here.