Hip Adductor (Groin) Exercise Strengthening Progression | Tim Keeley | Physio REHAB
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- Опубликовано: 2 июл 2024
- #groin #adductor #hipinjury #groinstrain
This week's daily REHAB we dive into Hip Adductor (the Groin) strengthening exercises that we use in rehab for groin strains, adductor tendinopathies and acute tendon injuries from the acute phase, right through to return to sport. This progressions starts of isometrically, and ironically ends isometrically as well. Check the commentary for the ins and outs.
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Thank you.This is so well done. 💖
Thanks!
excellent, informative and exceptionally delivered. Better than most CPD courses :) Thank you very much for your help and time producing the best videos on rehabilitation. You are a credit to your profession.
Aww thanks heaps! 😄🙏
This was the absolutely most perfectly explained video. Thanks. Also you alerted me to ve aware of the different *aB or aD ductor* exercises. Thank you!!
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Another fab video Tim. Thank you. Chesterfield England
Cheers!
Excellent video thanks for your help !
You're welcome!
This was very useful, thank you!
Glad it helped!
Many thanks for the great video, all the way from little old Tasmania, Australia 😌
Go tassy! Must be starting to get cold there now
FANTASTIC!!
👍
Love your videos mate.
👍
going to try this tonight in the gym. I haven't tried the last one before so excited to feel the hip adductor :)
Hope it helps!
Such a great video with excellent descriptions! I don’t have an injury, but my adductors do need strengthening, to take the load off of my glutes, where I developed tendinitis and bursitis. I will use these for sure!
Hope they go ok!
Thanks for your video, I’m physiotherapist too and introducing myself in the world of football injuries (soccer I think it calls in your country).
I don’t know why some months we have plenty of knees to rehab, but this autumn is being the season of pubic diseases and adductor strains even tendon ruptures… 😅
Thanks for the exercises
My pleasure👍
Great vid, thx! I got to the short lever. How many sets do you recommend?
Great video 🙏👏
👍
My dad always would say, "dont be a hero". Ive never heard anyone else say that other than you lol.
Maybe It’s because I am a dad lol
@@physiorehab i love that you say that. Brings back great memories of my Dad. So with that thank you!
Thats ma boy!
"Don't try to be a hero" 😆
👍
I fackin love ya mate!
Thank you
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The last exercise is awsome bravo sir 😉
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Best video for inner thigh workout. I should have used keywords "groin"
Hope it helps!
my physio has recommended me this video for my collateral ligament sprain
, what are your thoughts?
Threw a side kick Thursday night, supporting leg - left copped the adductor strain
Hope you’re going ok
I have been trying to find some videos to help me help me son who has had a few groin strains and he is under 12 playing football (soccer) and other videos just confuse me with the language however this was was easy to follow and simplified so thank you.
Oh that’s great news. Glad you found it helpful. Hope he gets it right.
Great explanations. Thank you. BTW what's the name of the purple ball?
A Pilates ball 😉
Hi , I will do it but I have 2 hips gone at the same time, left one is worse. Male 65, 100ks 6 foot. Cause could be (right hand drive in Australia) getting in and out of a Land cruiser multiple times quickly, to hitch up a trailer. Adductor Magnus Muscle issues (right side) which caused the right leg to give way and causing a fall on the left hip.
Excellent! I'm guessing that since I can do the long leader Copenhagen exercise 2x6 (without being a hero) that my groin Tendinopathy might not be as bad as I thought...Thanks for this amazing tutorial ❤
Hope it goes well
How many times a week should a footballer be completing the long lever exercises? How many sets?
Awesome video. Can you point me towards your glute strengthening exercises to use in conjunction with these?
Head to the hip and knee playlist
How many weeks per exercise and sets?
You must add the disclaimer "Don't try this exercise at home and if you're not athletic enough." for the exercise with the chair. Because trying it at home can lead to many EPIC FAIL videos when you hurt your elbow, the chair flies away and you fly down tumbling to the ground.
Hi Tim, I really like your work and find it extremely useful. I myself, a soccer player am going through a groin strain which I rested enough and now I have started doing your exercises, simple ones like the ball squeeze and the band stretches. I want to incorporate some walking to burn some calories. Do you advise me to do it before the groin physio, after, or not walk at all if I'm doing groin physio?
Walking is ok!
For how long did you rest?
I always feel like my adductors are gonna tear at any point of time. This sure feels like it will help. Thanks 👍
Kevin Hart ripped his to shreds
please make a video on knock knee sir...exercise for knock knee correction
Already uploaded - have a look
Hi.
Thanks for the video.
Regarding your last exercise for the long lever adductor bridge, is there an alternative exercise to this, if patient have a rotary cuff injury in one of the shoulders?
Tough one. Only standing isometrics with heavy load
I'm dealing with a small discomfort for about 3 months -- I didn't treat it because I thought it wasn't serious, but it got worse and now I feel pain doing all these exercises. Any recommendation? Should I do ice? Right now I'm doing the ball exercises slowly and trying to build from that, but it's such a frustrating injury. Thank you so much.
Definitely keep trying to slowly build the strength in the tendons.
@@physiorehab thank you so much! I'll try to be patient :)
Would you use this same progression if the complaint is at the insertion near the medial knee rather than at the origin in the groin?
Yes, I would do the same. Also look at hamstrings Strengthening if it’s closer to the knee.
When should I start doing strengthening excercises. My groin still hurts
If you have had it assessed by the PHYSIO and cleared for exercises start now
Which one of these is best for the pectineus? I tore it a year ago and have a hard time strengthening it
All of them
Thank you so so much! I struggled for many years with my left adductors and I notice that this years of a weak left aductor let to other problems like:
my right leg was a little crooked to the right by some excercises, like 'crucifix' abs exercise.
To many nights lack of sleep because the strange feeling (don't know exactly how to discribe it, and definitely not in English) in the the left aductor.
I'm going to ad this excercises in the end of my leg day celisthanics workout 10 reps 3 sets.
Thankyouthankyouthankyou🙏
Hope it goes well!
How is your leg now
All fixt , it did the trick! And my sleep in now much better and my rock climbing as well, thank you💪
Could overstretched/weak adductors cause pain throughout the glutes? I think I overstretched my adductors doing middle splits and I think adduction was weaker to begin with. Recently, my glutes have been extremely painful and just completely shut down for a few days. Everytime I try to look for an answer, everyone is talking about piriformis and to do external rot strengthening, but I don't think it was weak
Try these a see how it responds, as well as glute stretching
My buttox hurts when i squeeze the ball between my knees ; laying on my back... but just on the left side..
As if there is a bone poking ..
I dont know how to explain..
Does that make sense to you?
Do u know what that could possibly mean?
...
( Also when i do cobblers pose that side knee tends to sit higher than the other side.. )
What do you think about the sitting hip adduction machine?
It’s ok. No harm
Sir what are the exercises for knock knees?
Have a look at my other knee videos
What is your view on doing these exercises barefoot? Sometimes when i do the exercises you show i feel more strain without shoes on.
Whatever works for you!
Is this good for someone strengthening their adductors for mma ? ( high kicks, etc.)
Sure. It’s a good routine to add to your training.
Can I do these to strengthen and get blood flowing to that area without being in need of rehab?
Sure!
Really hoping this is the cure to a flat foot. I am not sure if I have a flexible flat foot or it's just a weak glute and adductor, but it's only one sided flat foot.
Probably not a flat foot…
@@physiorehab fingers crossed haha
how many sets of kneeling iso and short lever?
Up to you really. Probably 4-6 sets of 10-30secs depending on conditioning
@@physiorehab Can these be done daily or are days off a must?
4:25
Any idea why im squeezing like a mad man and feeling it in my glute med instead? When I try it with the leg I don't want to work is fine, all adductors no glutes.
Weakness perhaps or the difference in neuromuscular strength left vs right
Will this exercise help get rid of inner thigh fat
Nope
No such thing as spot reduction. However, building up your thigh and glute muscles may bring greater definition.
The volume is way TOO low on this!!! I can’t even hear him!!!
Wayyyy to chatty to show a simple exercise. Get to the point!
Tough crowd
OMG!!! CANT even hear him!!!!👎👎👎
Turn the volume up 🔝