Sports Hernia Prevention & Adductor Tendon Injury Prevention

Of the injuries suffered by professional hockey players, injuries to the adductor tendons represent about 10% of the total. Hockey players with weak adductors have a much higher incidence of adductor muscle injuries. If an athlete is placed on a program that focuses on strengthening the adductor muscle group, the incidence of adductor injures falls by a factor of 5.

Warm up:

  • Biking
  • Adductor Stretches
  • Side Lunges
  • Pelvic tilts
  • Strengthening
  • Ball squeezes
  • Concentric adduction
  • Seated adduction
  • Balance board

Source: Nicholas, Stephen J;Tyler, Timothy F. Adductor muscle strains in sport. Sports Med (2002) 32: 339-44.