Why Strong Groin Muscles Matter: Proven Strategies to Prevent Adductor Injuries in Athletes
Did you know that groin injuries affect up to one in five soccer players every season? These injuries are more than just a temporary setback—they can linger, recur, and derail an athlete’s performance over the long term.
Research shows groin problems account for 4–19% of all time-loss injuries in football, with some studies reporting recurrence rates as high as 30% (Harøy et al., 2019). That means even after recovery, players are at serious risk of reinjury.
But there’s good news: groin injuries are not inevitable. Unlike some risk factors—like age or previous trauma—hip adductor strength is a modifiable variable. By targeting this specific muscle group through evidence-based training, athletes can dramatically reduce their chances of getting hurt.
In this article, we’ll break down the science behind groin injuries, reveal what the latest research says about prevention, and show you exactly how to strengthen your adductors to stay healthy and explosive all season long.
Why Groin Injuries Are So Common in Sport
Groin injuries aren’t just bad luck. They happen because the demands of sports like soccer, hockey, and rugby put tremendous stress on the muscles that stabilize the hip and pelvis.
Every time a player sprints, cuts sharply, or winds up for a powerful kick, the adductor muscles work overtime to control motion and generate force. Over hundreds of repetitions, these tissues can become overloaded, strained, or torn.
The statistics paint a clear picture. In a large study of Norwegian football players, more than 21% of athletes reported groin problems over a single season (Harøy et al., 2019). Research in professional Spanish leagues has shown adductor injury rates between 0.4 and 0.8 injuries per 1,000 hours of exposure (Núñez et al., 2020).
Other sports show similar patterns. In the National Hockey League, over 60% of all hip and groin injuries involved the adductors, and soccer has been identified as the second-highest risk sport for groin strains (Rodriguez, 2020).
Adding to the challenge, groin injuries often recur. Studies estimate that up to 30% of athletes will reinjure the same area after returning to play (Harøy et al., 2019).
The combination of high loads, frequent directional changes, and limited recovery time makes groin injuries almost inevitable—unless athletes build resilience through targeted strength work.
The Critical Role of Adductor Strength
Not all groin injuries can be blamed on bad luck or poor technique. One of the most important and consistent findings in sports injury research is that low adductor strength is a major predictor of future problems.
In a prospective study of professional soccer players, those who sustained groin injuries had, on average, 26% lower isometric hip adductor strength compared to uninjured teammates (Markovic et al., 2020). The same injured players also showed 51% greater strength asymmetry between their left and right legs.
This imbalance matters. When one leg is significantly weaker, it places uneven stress on the pelvis during cutting and kicking, increasing strain on muscles and tendons.
The ratio between adductor and abductor strength is another critical marker. Research on NHL hockey players found that athletes with an adductor-to-abductor strength ratio below 80% had a 17 times higher risk of suffering a groin strain (Tyler et al., summarized by Rodriguez, 2020).
Experts recommend maintaining an adductor/abductor ratio above 90% and limiting side-to-side strength differences to less than 10%. Meeting these benchmarks isn’t just about injury prevention—it also improves force transfer, stability, and performance during explosive movements.
The Copenhagen Adduction Exercise: Simple and Proven
Building stronger adductors doesn’t require complicated machines or expensive equipment. One of the most effective and well-researched solutions is a single bodyweight movement: the Copenhagen Adduction exercise.
This exercise involves supporting your body in a side plank position while a partner holds your top leg. You then lift and lower your bottom leg, creating high tension in the adductor muscles.
In a landmark cluster-randomized controlled trial with more than 650 semi-professional football players, the Copenhagen Adduction exercise reduced the prevalence of groin problems by 41% compared to normal training alone (Harøy et al., 2019). Players in the control group reported groin issues in 21.3% of weekly reports, while those doing Copenhagen Adductions had a prevalence of just 13.5%.
What makes the Copenhagen exercise so effective is its simplicity and scalability. It can be performed almost anywhere—on the field, in the gym, or at home—and easily progressed from beginner variations to full bodyweight loading.
By challenging the adductors eccentrically (as they lengthen under load), this movement builds strength and resilience in the exact way these muscles are stressed during kicking and cutting.
Implementation and Frequency
Knowing what to do is only half the battle. To get the full protective benefits of adductor strengthening, athletes need to apply the right training dose consistently over time.
The Copenhagen Adduction exercise has been studied with clear protocols that balance intensity and recovery. In the original trial by Harøy and colleagues, players performed the exercise two to three times per week during a 6–8 week preseason phase, followed by once per week maintenance sessions throughout the competitive season.
Each session included one set per side, progressing in volume and difficulty over time. Players began with easier variations—such as supporting their top leg with the knee bent—and advanced to full-length lever positions as strength improved.
Here is an example progression adapted from the study:
Weeks 1–2: 1 set of 3–5 repetitions per side, 2–3 times per week
Weeks 3–4: 1 set of 7–10 repetitions per side, 3 times per week
Weeks 5–6: 1 set of 12–15 repetitions per side, 3 times per week
In-season: 1 set of 12–15 repetitions per side, once per week
Athletes should expect some muscle soreness, especially in the first few weeks. This is normal and typically resolves as strength and tolerance build.
The key to success is consistency. Even one short session per week during the season has been shown to maintain strength gains and keep injury risk low.
Compliance: The Biggest Barrier
Even when the evidence is clear and the exercise is simple, getting athletes to stick with a prevention program can be a challenge.
In the Harøy et al. implementation study, most players agreed that strengthening the adductors was important—91% believed it could reduce their risk of injury. Despite this, only 46% reported completing the Copenhagen Adduction exercise as often as recommended during the season, and just 31% planned to continue using it the next year.
Why does compliance drop off? There are a few common reasons:
Time constraints and busy training schedules
Initial discomfort or soreness from the exercise
Lack of consistent reminders or accountability
Underestimating the risk of groin injuries until one occurs
These barriers are not unique to adductor training. Nearly every injury prevention program faces the same challenges.
One strategy that helps is making the exercise part of a standard warm-up routine. When it’s scheduled and expected, athletes are more likely to do it consistently. Regular check-ins from coaches or medical staff also improve adherence.
Ultimately, the biggest driver of compliance is understanding the long-term payoff. Athletes who recognize that a few minutes a week can reduce injury risk by nearly half are more motivated to stay committed.
Additional Strengthening Strategies
While the Copenhagen Adduction exercise is the most studied and practical tool for groin injury prevention, it’s not the only option. Some teams have incorporated other targeted strengthening methods to further reduce risk and improve muscle balance.
In a study of professional Spanish football players, researchers used rotational inertial devices to train both the adductors and abductors throughout the season (Núñez et al., 2020). By tailoring training volume to each player’s measured strength asymmetries, they kept side-to-side imbalances below 10% and maintained an average adductor-to-abductor strength ratio close to 0.92.
The results were striking. Injury rates dropped to between 0.07 and 0.27 adductor injuries per 1,000 hours of exposure—some of the lowest figures reported in elite football.
Other teams and researchers have emphasized the importance of regular strength monitoring. In Australian youth soccer players, monthly tests were used to trigger intervention protocols whenever an athlete’s eccentric adductor strength fell by more than 15% or their strength ratio dropped below 90% (Rodriguez, 2020).
These strategies highlight a key principle: prevention is most effective when it’s proactive and individualized. Combining regular assessments with simple, targeted exercises helps athletes stay ahead of imbalances before they lead to injury.
Performance Benefits Beyond Injury Prevention
Building stronger adductors isn’t only about avoiding time on the sidelines. Athletes who invest in targeted groin strengthening often see improvements in performance that translate directly to the field.
The adductors play a key role in stabilizing the pelvis during sprinting, deceleration, and cutting. When these muscles are strong, athletes can generate more power, change direction more efficiently, and maintain balance under pressure.
Research has shown that eccentric adductor strength contributes to faster recovery steps after a rapid change of direction and helps maintain alignment during high-speed actions. This translates into quicker first steps and more effective defensive movements.
Stronger adductors also support better kicking mechanics. Motion analysis studies in soccer have found that the adductor longus muscle is under the most stress during the wind-up and follow-through phases of a powerful shot. By improving strength and resilience, athletes can kick harder with less risk of strain.
Put simply, adductor training is one of the few interventions that improves both durability and performance. A few minutes of focused work each week can help players stay on the field longer—and play at a higher level when they’re there.
Practical Takeaways and Recommendations
Groin injuries can derail a season, but with the right approach, they are largely preventable. The research is consistent: targeted adductor strengthening reduces injury risk, builds resilience, and supports better performance.
Here are a few clear steps to put this knowledge into practice:
Screen regularly. Use handheld dynamometry or other strength tests to measure isometric adductor strength, side-to-side asymmetries, and the adductor-to-abductor strength ratio. Aim for a ratio above 90% and less than 10% asymmetry between legs.
Start with the Copenhagen Adduction exercise. This single exercise has been shown to lower groin problem rates by 41%. Begin with simpler variations if needed and progress gradually to the full version.
Follow a proven schedule. In preseason, perform the exercise two to three times per week for six to eight weeks. During the season, maintain at least one session per week to keep strength gains.
Integrate into warm-ups. Adding the exercise to team warm-ups increases consistency and reduces the chance that players skip it.
Monitor and adjust. Re-test strength every few weeks or monthly, especially during periods of heavy training or match congestion. Intervene early if strength starts to decline.
Educate and motivate. Help athletes understand that a few minutes of consistent work each week can cut their injury risk nearly in half—and improve their ability to sprint, cut, and kick.
Small, regular investments in groin strength pay off over the long term, keeping athletes healthy, confident, and ready to perform.
Conclusion
Groin injuries are among the most frustrating setbacks an athlete can face. They’re common, they often come back, and they can quietly erode performance long before they force time off.
But the evidence is clear: they don’t have to be inevitable. Research has shown that targeted strengthening, especially the Copenhagen Adduction exercise, can reduce groin problem rates by up to 41%. Regular monitoring, smart programming, and consistent effort can help athletes build resilience that lasts an entire season—and beyond.
If you’re an athlete, coach, or therapist, this is your opportunity to take action. Start incorporating adductor strengthening into your weekly routine, track your progress, and stay proactive about keeping your hips strong and balanced.
A few minutes of focused work each week can mean more time on the field, fewer setbacks, and the confidence to play at your highest level.
Your future self—and your groin—will thank you.
