23/1/2016 USASwimmingGroinInjuryPrevention

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GROIN INJURY PREVENTION

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BY SHEILA KLAUSNER, MSPT, CSCS
Thisarticlewillfocusoninjurypreventionofgroininjuriesspecificallyforbreaststrokers.

Ifyouhavesustainedagroininjury,yourorthopedicphysician,physicaltherapist,orathletictrainershouldbe
consulted.Anaccuratediagnosisoftissuesinvolvedwillhelpdevelopanappropriatetreatmentplan.Withinthis
plan,thefollowingdiscussionofflexibilityandstrengtheningexercisescanbeincorporated.Determining
frequency,durationandintensityoftheseexerciseswillvaryalongthespectrumofinjurythroughtoprevention.

Breaststrokersneedtohaveabalanceofflexibilityandstrengthbetweentheirpelvicandthighmusculature.
Yourthighmusclesoriginateoffofyourpelvicgirdle,whichisthecenterofyourcorestability.

Avarietyofmusclesareconstantlyworkingagainsteachotherduringthebreaststrokekick.Flexibilityis
essentialinthefollowingmuscles:quadriceps,hamstrings,adductors(innerthigh),abductors(outerthigh)and
hiprotators.

Breaststrokerstypicallyperformthebutterflysitstretchbutshouldalsofollowwithpositioningonelegout
straighttothesidewhiletheotherlegstaysbenttoisolateeachinnerthigh/hip.

Youshouldneverexperiencepainwhenyouarestretching.Experiencingpainduringstretchingorstrengthening
canbeanindicationofdamagetotissuewhetheritismuscle,tendon,ligament,fascia,capsule,nerveorbone.
Amildsorenessisacceptableifitresolvessoonaftertheactivity.Breaststrokersshouldchoosebothstatic
anddynamicflexibilityexercises.

Staticstretchingshouldbeheld3060secondswitharangeof36repetitions.Staticstretchesareproductive
followinganincreaseinyourcorebodytemperatureandcanproducebenefitsintissueelongation.

Dynamicstretchingishelpfulinwarmingupthetissuesandstimulatingthebodyforperformance.Anexample
ofdynamicstretchingbeneficialtobreaststrokersislegswings.

Tostretchandstimulatetheinnerandouterthighmuscles,swingthelegbackandforththrough
abduction/adductiondirectionsacrossyourbody.Tostretchthehipflexorsandextensors,swingthelegforward
andbackinfrontandbehindyourbody.Theseswingsprovideanincreaseinextensibilityofthemusclesthat
attachfromyourpelvistoyourthighandalsostimulatethemusclestoprepareforactivityinthewater.

Thelegswingscanalsobeusefulasanactualstrengtheningexerciseforbreaststrokerswhoneedanincrease
instrengthandrangeofmotionintheirhipmuscles.Thisexercisehelpsaddresstheconcentric(shortening)
andeccentric(lengthening)demandsoftheinnerandouterthighmuscles.

Aswimmercanperformtheseswingsthroughdifferentanglesforanincreasedamountoftimetobuildrangeof
motionandstrength.Imperativetohipstrengthisabalanceoflowerabdominalstrength.

Coretrainingincludesabdominalandlowbackstrengthening.Therearemanywaystoincreasestrength
utilizingmedicineballs,swissballs,bodyblade,abrollersorjustyourownbodyweight.

Hamstringstrengthisinvolvedinappropriategroinstrength.Theadductormagnusmuscleisanexampleofthe
innerthighscoordinationwiththehamstringsasitworkstodobothmuscleactions.Hamstringcurlscanbe
incorporatedwithcoretrainingwhenusingswissballsandmaintainingabridgepositionwithfeetontheball
andpullingtheballupunderneathyouwithyourfeet.

Oftenthereisanimbalancebetweenthepowerofthequadricepsbeingmuchstrongerthanthehamstrings.The
weakerhamstringsgetoverloadedandstrainedandcanleadtoagroininjury.Aweaknessinglutealandouter
thighmusclescanbepresentasanimbalancewithtightnessoftheinnerthighmuscles.

Exercisestoincreaseouterthighstrengthcanbetraditionallegliftslyingdown,legpullsagainstresistancein
standingorbecomemoresportspecificbyaddinghipexternalrotationasyouabductyourleg.Youcanutilizea
bandaroundyourthighsinsidelyingpositionandliftonelegupandawayfromtheotherwhilekeepingyourfeet
together.

TheSlideboardisanotherexcellentconcentric/eccentricexerciseforthigh/hipstrengthening.Lungesfrontand
sidesteppingdirectionsshouldalsobeincluded.

Thebreaststrokekickinvolvesmultiplejointsmovingthroughrotationanglesatthesametimewhileabducting
andadductingthelegs.AnexercisethatIhavefoundsuccessfulforbreaststrokersisstandinghiprotations."

EXTERNAL HIP ROTATION

STARTExternalHip
Rotation

http://www.usaswimming.org/ViewMiscArticle.aspx?TabId=1645&mid=702&ItemId=698 1/2
23/1/2016 USASwimmingGroinInjuryPrevention

FINISHExternalHip
Rotation
Beginwiththestandinglegfirmlyplanted,thefreelegbenttoapproximately90degreesandhipinternally
rotatedwiththekneefacingthefloor,andthearmsreachingtowardthelateral(outer)sideofthestandingfoot.
Thisreachofthearmsandtorsointernallyrotatesthestandinghipslightly.(seeSTARTExternalHipRotation)

Tocompletethemovement,openthearmsandtorsotowardthefreeleg,openingthehipstoexternallyrotate
thefreeleg.Thearmsandfreelegkneeshouldnowbefacingtheceiling.Thismovementalsoexternally
rotatesthestandinglegfromthehip.(seeFINISHExternalHipRotation)
InternalHipRotation
Beginwiththestandinglegfirmlyplanted,thefreelegbenttoapproximately
90degreesandthehipinaneutralpositionwiththekneefacingthefloor.
Reachwiththearmsandtorsotowardthemedial(inner)sideofthestanding
foot.Thisexternallyrotatesthestandinghipslightly.(seeSTARTInternal
HipRotation) STARTInternalHip
Rotation
Tocompletethemovement,transferthearmsandtorsoinward,closingthe
hipstointernallyrotatethefreeleg.Thearmsandfreelegkneeshouldnow
befacingtheceiling.Thismovementalsointernallyrotatesthestandingleg
fromthehip.(seeFINISHInternalHipRotation)

FINISHInternalHip
Rotation

Ineachoftheexercisesabove,thestandinglegisrotatingwhilebalancingandthefreelegis
activelyrotatingthroughaplaneofmotion.Hipandkneerotationareinvolvedinbothlegsand
anklerotationsareincludedintheweightbearingleg.Corestabilizationisincludedwith
abdominalanderectorspinae(back)cocontractionsduringtrunkrotationmotions.The
swimmershouldperformaslargeanexcursionofdiagonalmotionashe/shecancontrolthe
techniqueofallthecombinedrotationmotions.Performasmanyrepetitionsuntilburnisfelt
intheweightbearinglegandthenswitchlegs.

Withallexercises,theswimmercanincreasethespeedoftheexercisestoincreasesport
specificdemands.Oncethetechniqueismastered,increasingspeedwilladvancestrengthand
stabilitythroughhipandpelvicmusculature.Preventinggroininjuriesispossibleifyoumaintain
theproperbalanceofflexibilityamongdifferentmusclegroupsaswellasabalanceof
flexibilityandstrengththroughoutthehipandpelvismuscles.

SheilaisapartitipantinUSASwimming'sSportsMedicineandScienceNetworkandaformermemberoftheUSASwimming
SportsMedicine/ScienceCommittee.

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