G'day, my name's Fergus. I'm a physio, and this is an exercise I like to use on my patients.
This is Tom. He's got an adductor tendinopathy, or "groin pain" with running. When you've got groin pain you lose a bit of pace with acceleration, and generally pull up sore after a game of footy. One of the early exercises I give people for groin pain is isometric adduction. So they're doing a squeeze. I'm going to get Tom to squeeze a towel between his ankles, not as hard as he possibly can, but a squeeze that he can hold for thirty seconds. And I want him to do ten reps per day of a thirty second squeeze, with his legs straight, using a towel, or a footy, or a cushion, or something between his ankles. Ten reps a day of a thirty second squeeze. It's a great initial exercise for the first couple of weeks. It really tones down the pain. We're starting the strengthening program and the isometric contractions really turn off that pain response. So, an isometric squeeze, 30 second hold, 10 reps. A great early exercise for groin pain.