POPULAR TIPS™

Hip Strength Can Ward Off Groin Strains in Male Soccer Players

July 15, 2015  /  04:04 PM

With each forceful kick, male soccer players risk strains where they’d probably least like them—the inner thigh. In fact, groin strains rank among the most common injuries on the pitch.

Good news, guys: You can protect this area before trouble strikes. Use the TheraBand CLX to build what’s called eccentric strength—muscles that remain powerful when lengthened. The more eccentric hip strength you have, the more safely you can slow down, stop, and change directions mid-kick.

Danish researchers recently assigned soccer players to either a hip-strengthening or control group. After eight weeks, both groups improved their strength. However, the men who did the eccentric moves saw 13 percent greater gains.

Add that to an earlier study showing fewer groin strains in hockey players after a strengthening program. The result—an insurance policy against inner-thigh injury. For best results, add these exercises into your practice routine two to three times per week.

Goals:

Increase strength, Prevent groin and hip injury

Activity:

Cutting, Jumping, Kicking, Landing, Running

  • step 1

    Begin by anchoring your CLX to a CLX Door Anchor. Place one foot through an Easy Grip Loop. Stand with band to side closest to exercising leg. Keep your knees straight and kick inward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.

    <p>Begin by anchoring your CLX to a CLX Door Anchor. Place one foot through an Easy Grip Loop. Stand with band to side closest to exercising leg. Keep your knees straight and kick inward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.</p>
  • step 2

    Begin by anchoring your CLX to a CLX Door Anchor, or have a partner hold the ends of the CLX band to stabilize it out to your side. Wrap the middle of the CLX band around your waist. Step out to your side away from the CLX and slowly return. Keep your trunk upright.

    <p>Begin by anchoring your CLX to a CLX Door Anchor, or have a partner hold the ends of the CLX band to stabilize it out to your side. Wrap the middle of the CLX band around your waist. Step out to your side away from the CLX and slowly return. Keep your trunk upright.</p>
  • step 3

    Kneel down to one knee as you place your foot through one of the center Easy Grip loops, anchoring the CLX at your thighs just above your knee. Carefully switch to the other knee and place that foot into the other center easy grip loop. Then slowly stand and adjust the loops to be sure the CLX is anchored just above the knees. Grab the remaining CLX and either hold in hand or place hands inside the easy grip loops. Maintaining an athletic stance with knees and hips slightly bent take 3 steps laterally against the band while keeping your back straight. Return to your starting position and repeat.

    <p>Kneel down to one knee as you place your foot through one of the center Easy Grip loops, anchoring the CLX at your thighs just above your knee. Carefully switch to the other knee and place that foot into the other center easy grip loop. Then slowly stand and adjust the loops to be sure the CLX is anchored just above the knees. Grab the remaining CLX and either hold in hand or place hands inside the easy grip loops. Maintaining an athletic stance with knees and hips slightly bent take 3 steps laterally against the band while keeping your back straight. Return to your starting position and repeat.</p>

Dr. Phil Page

PhD, PT, ATC, CSCS, FACSM

Phil Page PhD, PT, ATC, CSCS, FACSM, LAT is a licensed physical therapist, athletic trainer, and certified strength & conditioning specialist. He graduated from LSU in physical therapy and received his master’s degree in exercise physiology from Mississippi State University, as well as a doctorate in Kinesiology from LSU. He has been involved in rehabilitation and sports medicine for over 25 years. Dr. Page was recently named a Fellow of the American College of Sports Medicine. He is currently the Global Director of Clinical Education and Research for Performance Health, manufacturer of TheraBand, Biofreeze & Cramer products. His duties include maintaining the Thera-Band Academy website, directing the international educational programs and managing product research around the world. Dr. Page is also an instructor in the Athletic Training curriculum at Louisiana State University and a Clinical Instructor of Orthopedics for Tulane Medical School in New Orleans.

 

Dr. Page’s clinical and research interests include the role of muscle imbalance in musculoskeletal pain, and promoting physical activity for health-related physical fitness, particularly for chronic disease management. He is a member of educational committee for the “Exericse is Medicine” initiative for the ACSM. He is on the editorial board of the International Journal of Sports Physical Therapy and serves as a member of several national advisory boards. Dr. Page is on the scientific review committees for the APTA and ACSM. He regularly reviews grants and article submissions for several professional journals.

 

Dr. Page lectures extensively and provides workshops on a variety of topics around the world, including the Janda Approach to Muscle Imbalance. He was  awarded the Lifetime Excellence in Education Award by the Sports Physical Therapy Section of the APTA. He has presented over 100 international lectures and workshops on exercise and rehabilitation topics, and has over 50 publications including 3 books; most recently publishing Assessment and Treatment of Muscle Imbalance: The Janda Approach. He has worked with the athletic programs at LSU, Tulane, the New Orleans Saints and Seattle Seahawks, as well as the United States Olympic Track and Field Trials. He lives with his wife and 4 children in Baton Rouge, Louisiana.

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