Hello to all you hockey heroes out there! This one's for you. We're talking about groin injuries today—a real pain. Literally. As an advisor from Supply PT, I'm here to help guide you through some rehabilitation exercises to get you back on the ice in no time.
Understanding Groin Injuries
First things first, let's get a little chummy with the enemy. Groin injuries, or "the bane of the rink" as I like to call them, are incredibly common in our beloved sport. They often happen due to sudden changes in direction or intense, explosive movements—basically, all the fancy footwork that makes hockey what it is.
The Importance of Rehabilitation
But why bother with rehabilitation, you ask? Well, it's like this. Imagine your body is a well-oiled machine. When a cog (your groin) gets busted, you can't just ignore it and hope the machine keeps running smoothly. You've got to get in there, fix the issue, and give it some TLC to prevent it from happening again. That's what rehabilitation is all about.
Now, let's hop onto the fun part—rehabilitation exercises for that troublesome groin.
Warm-Up
Remember, never EVER skip the warm-up. It's like skipping breakfast—bad for you, and you're going to regret it. I recommend:
- Light Cardio: A gentle 5-10 minute jog should do it. It's like sending out an invitation to your muscles, saying "Hey, we're about to do some work here, wake up."
Rehabilitation Exercises
Isometric Adductions
- Sit on the floor, your back straight against a wall.
- Put a small ball (or a rolled-up towel works too) between your knees.
- Squeeze the ball and hold for 10 seconds. Release.
- Repeat this 10 times.
This is a great way to introduce some gentle strength training to the injured area without aggravating it.
Hip Bridges
- Lie down on your back, knees bent and feet flat on the floor.
- Squeeze your glutes and lift your hips, creating a straight line from your knees to your shoulders.
- Hold this position for a few seconds, then lower your hips back down.
- Do this 10 times.
Hip bridges are fantastic for your glutes and your hip muscles, which support your groin.
Seated Adductor Stretches
- Sit on the floor, bend your knees and put your feet together.
- Using your elbows, gently push your knees towards the floor.
- Hold for 20-30 seconds, then release.
- Repeat this 3 times.
This stretch is like a soothing lullaby for your adductor muscles (the ones in your inner thigh).
Cooling Down
And just as we don't skip the warm-up, we don't skip the cool-down either. Finish off with a gentle stretch of the muscles you've worked.
Listen to Your Body
Remember, your body knows best. If it's saying "nope, not today," then respect that. Pushing through pain is a one-way ticket to more severe injuries.
Also, while these exercises are a fantastic starting point, nothing beats working with a professional physical therapist who can tailor a rehab program just for you.
So, there you have it, hockey warriors. With a little patience, perseverance, and the right exercises, you'll be back doing what you love before you know it. Keep those spirits high and don't forget, we at Supply PT are always here to support your
rehab journey. We're your one-stop-shop for all your rehabilitation products, from balance balls to resistance bands and everything in between.
Remember, every step you take in your recovery is a step closer to the ice. Keep going, keep fighting, and remember to take it one day at a time. After all, the comeback is always stronger than the setback.
Till next time, keep your stick on the ice and your spirits high. Cheers!