Stronger Groin Recovery

Why Strengthening, Not Stretching, Is the Key to Healing Adductor Strains

Adductor strains—commonly referred to as groin pulls—are a frequent injury among athletes and active individuals. These strains typically occur during high-speed movements, sudden directional changes, or overstretching of the inner thigh muscles. While it may seem intuitive to “stretch it out,” current research shows that stretching an injured adductor can actually delay recovery. Instead, the best path forward is targeted strengthening, particularly using exercises like the Copenhagen Adduction Exercise.

Understanding Adductor Strains

The adductors are a group of muscles located on the inner thigh. They play a critical role in stabilizing the pelvis and controlling leg movement, especially during lateral and rotational activities. Strains are categorized by severity:

• Grade I (Mild): Microscopic tearing with minimal pain and little loss of function.

• Grade II (Moderate): Partial tearing of muscle fibers with pain, weakness, and limited mobility.

• Grade III (Severe): A complete tear that often results in significant pain and inability to continue activity.

Why Stretching Isn’t the Solution

A common misconception is that stretching helps heal muscle strains. While gentle mobility work can support recovery in later phases, aggressive or early stretching of the adductors can increase tissue stress, delay healing, and even risk re-injury.

Research has found that stretching does not meaningfully improve outcomes in groin rehabilitation and does not reduce the risk of recurrence. In contrast, muscle weakness—particularly in eccentric strength—is a well-established risk factor for both initial injury and re-injury.

Strengthening: The Evidence-Based Approach

Strengthening the adductors—especially through eccentric loading—is the cornerstone of effective groin rehab. Among the available exercises, the Copenhagen Adduction Exercise (CAE) stands out for its simplicity and effectiveness.

What the Research Says:

• A 2024 randomized trial found that adding CAE to rehab programs significantly improved hip adduction strength, reduced pain, and improved function.

• Athletes performing CAE saw 30–36% increases in eccentric strength over eight weeks.

• A large-scale study of football players reported a 41% reduction in groin injuries when CAE was incorporated just once per week during the season.

How to Perform the Copenhagen Adduction Exercise

The Copenhagen exercise involves supporting the upper leg while using the lower leg to control a lift and lower motion, effectively loading the adductors eccentrically.

Instructions:

1. Lie on your side, supported on your forearm.

2. Rest your top leg on a bench or have a partner support it at hip height.

3. Use your lower leg to lift your body up into a side plank position.

4. Lower slowly with control, maintaining hip alignment throughout.

Watch the demonstration:Video: Copenhagen Adduction Exercise

Beginner recommendation:2 sets of 6 repetitions per side, 2–3 times per week. Progress gradually as tolerated.

Complementary Rehabilitation Tips

While CAE is highly effective, a well-rounded rehabilitation plan should also include:

• Core stability and pelvic control exercises

• Gradual reintroduction of sport-specific movements

• Monitoring of pain and fatigue levels during progression

Avoiding early stretching and focusing on controlled strengthening builds not only resilience but long-term durability of the adductor muscles.

Final Thoughts

The idea that stretching is always beneficial during rehab is outdated—particularly when it comes to groin injuries. Instead, strengthening through eccentric loading, led by exercises like the Copenhagen Adduction Exercise, is clinically proven to support recovery and prevent future issues.

If you’re dealing with a groin strain or want to reduce your risk of injury, speak with a qualified clinician or physiotherapist. A tailored program that emphasizes strength—not just flexibility—will give you the best chance at a full, confident return to activity.