Groin Pain
What is groin pain?
Groin pain is any pain that an athlete reports through the anterior/ groin region of the hip. Groin pain/ groin injuries are complex with a number of structures potentially causing the reported pain. Triathlon places significant demands upon the body and in particular the hip when transitioning out of the water, sitting in TT position or pushing for the finish line.
Incidences of hip injury have been recorded as Adductor related 68%, Iliopsoas 12%, Inguinal 8%, Pubic 9%, Hip 1%, Other 3%. Most commonly the injuries are a single entity, however those that take longer to recover tend to have multiple structures involved.
What are the causes of groin pain?
We must look at the athlete themselves in terms of job, sport, previous injuries and Family history of medical conditions, their sporting behavior, in terms of load and movements specific to their sport, and little history such as training load over the past 2- 3 months and history of injuries.
Most groin injuries develop as a gradual onset, and are predominantly affecting the dominant limb. The highest incidence is in early season competition, but in triathlon there may be different presentation of data when we consider the athletes' build phase towards an event.
How can I treat groin pain in the short term?
It's important to quickly address the above issues working with your physio, and beginning a strength and conditioning program alongside appropriate offloading. Short term solution should involve maintaining gentle movement, resting from exercises and ice to assist with pain after 48 hours.
How can physio help my groin pain?
Your physio can work with you to ensure appropriate movement is maintained, training loads are discussed and beginning a strength condition program including a progression through isometric, concentric and plyometric training. What every rehab training program should involve is the copenhagen hip adductor program, see below:
Isometric Exercise
• Side bridge knee bent
• Side bridge knee straight
Concentric Exercise
• Goblet Squats
• Walking Lunges
Eccentric Exercise
• Sumo Squats
• Romanian Split Squts
• Bodyweight Plyo Lunges
How can I treat groin pain in the long term?
Managing load and developing a regular strength and conditioning plan from exercises above. Using these through the training year will help develop better bilateral strength and control to avoid training injuries.
Book in to your physio and discuss strength training, find a Pilates class or get the strength sessions loaded into training peaks.
