Preventing Groin Injuries in Hockey 

Participation in competitive sports carries inherent risk. Most sports require rapid, complex movements, which produce compressive, tortional and shear forces on the lumbar spine and pelvis. 

To reduce injury, a stable trunk area (mid-section) or core is fundamental.

Core Stability

The trunk muscles act as stabilizers to transfer energy from the legs to the upper body and arms. 

Control of pelvic position and core strength will maintain balance, stability and body alignment to generate power through the legs. A significant contraction of the abdominal muscles occurs when attempting to recover from unbalanced positions and near falls.

Groin injuries in hockey have increased at all levels of play and all ages to both males and females. These injuries may be very painful and become extremely frustrating, as they will affect daily activities. Groin injuries may be traumatic, for example, a goaltender that attempts a sudden kick save causes a violent, overstretching of muscles. Otherwise, groin injuries are caused by overuse from repeated movements that cause strain to the muscles.

Overuse groin injuries generally present stiffness and soreness that lingers and tends to become worse. 

Hockey players traditionally have very strong upper abdominal, quadricep (front of thigh ) and gluteal (bum) muscles. They also have weak lower abdominal and back muscles. This results in muscle imbalances and causes the strong muscles to become stronger and the weak muscles become weaker. This instability allows the pelvis to "wiggle" excessively during skating. The groin muscles particularly, are lengthened to the point of overstretch and over time, may create micro-tears and swelling.

To create core strength and stability at mind to muscle™, we recommend that hockey players focus on lower abdominal muscle control. Most players perform only sit-ups or crunches that strengthen the upper abdominal muscles.

Building a Foundation

Control of a muscle is an important component for injury recovery. It allows isolation of a muscle to fire in sequence and promote stability prior to movement. This is achieved for groin injuries by building a "foundation" and isolating lower abdominal muscles, namely transversus abdominis, before any other movement is performed. A strong transversus abdominis muscle acts much like a "belt" for the back and pelvis. The foundation, otherwise known as "setting the abdominals" is a simple yet specific technique.

Setting the Abdominals:

  • Lie on your back with knees bent so both feet are on the floor. 

  • Place one hand on your beltline with fingers towards navel and the other hand underneath the curve in your lower back and keep your head on the floor. 

  • Use the abdominal muscles to pull the abdomen down to the floor without changing the natural curve of your spine.

  • The pressure on your spine should not change from a relaxed to a contracted position. Also, the ribs must not be allowed to elevate. This isolated, isometric contraction is performed with NO PELVIC TILT. Hold the contraction for 5 to 10 seconds and repeat as much as possible in a variety of positions, such as sitting or standing. Continue this exercise throughout the day to ultimately have the lower abdominal muscles contract automatically. 

At mind to muscle™, we stress, "setting the abdominals" before each repetition of any exercise, again for stability and for muscle memory. This will train the core muscles to contract first and act as accelerators of power rather than working as a weak link between the upper and lower body.

Exercises

This foundation is a good beginning for core stability and should be applied to hockey specific exercises. For example, double knee draws require the lower abdominals, groin muscles and hip flexors to work together. Lie on your back with knees slightly bent and a small ball/pillow/towel between your knees. Set abdominals and slowly bring both knees toward your chest until perpendicular to the floor then return to the starting position. Relax briefly; reset the abdominals and repeat. 

Another drill is stride step-ups. Begin by standing in front of a 6-12 inch box or even a milk crate, with a hockey stick across your shoulders. Set your abdominals and keep the hockey stick parallel to the floor, step onto the box on a 30-45 degree angle in a controlled skating stride. Now step off the box on the opposite side completing a "V" shape or a fluent skating stride. It is important to note that the pelvis must not "wiggle" and remain facing forward throughout 
this exercise. Stride step-ups retrain the lower abdominal muscles to stabilize the pelvis during skating and reduces stress on the groin muscles. 

Also, core stability and balance techniques using an exercise ball and use of compression shorts to exercise are highly recommended. 

Core Strength and Stability Guidelines:

  • always "set the abdominals" before each repetition and maintain throughout in order to promote stability prior to movement

  • monitor technique to ensure you are strengthening the targeted muscles

  • begin with 2-3 sets of 10 and progress repetitions prior to increasing resistance

  • exercise lower abdominal muscles before upper abdominal muscles

  • all exercises performed must be PAINFREE

  • avoid repeated double leg lifts with straight legs since these place undue strain on your lower back

  • use slow tempo with controlled movements 

  • do not anchor your feet as this encourages the hip flexors to work, which pull on your lower back

  • perform core exercises early in workouts (after flexibility), so they may function as stabilizers for the duration of your routine

Flexibility

Flexibility also plays an important role for prevention and recovery of groin injuries. Tight muscles restrict movement making muscles prone to strain and tearing. Stretch as part of the warm-up without bouncing, burning or pain. Hold the first "gentle pull" applied to the muscle for 2 sets of 30 seconds. Warming up the groin muscles off-ice is critical to achieve "functional length". This provides specific length of the muscle necessary to skate before even stepping on the ice.

Groin injuries can be treated effectively with early detection and intervention. Even without an injury, core stability should be an important component of all conditioning programs in order to prevent injury.

Dave Wright is a Certified Athletic Therapist and Director of Mind To Muscle located at Iceland Sports Complex in Mississauga, Ontario. For comments or questions, please call Mind To Muscle at (905) 507-8448. 

 

 

 

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