Vertical jump training, and how to avoid groin pain and injuries.

Groin pain stinks and you need to make some tweaks and additions to put this problem in the can. The problem is likely NOT due to flexibility issues of the groin, especially if you have focused on stretching it. Rather the problem is likely lack of strength in the adductor region as well, as well rounded strength and flexibility throughout the leg.

Quick recovery: Leave it alone. You likely have a small strain or tear. When you stretch it more and more you are just aggravating the strain. Ice, and massage, rest and elevating your legs will get you back to a workable condition very quickly (Good ole RICE – Rest Ice Compression Elevation).

So many people make the mistake of premature rehab and stretching the affected area which prolongs and then leads to worse and worse conditions.

As soon as you can exercise with no discomfort here are a few tweaks to make.

Light Rehab
1. Get an elastic band, and do adduction with each leg every 2 – 3 days.
2. Squeeze a pillow or large exercise ball between your legs, while lying on your back.

Strengthening
1. Wide leg stance box squats. The wider you go the more you are activating the adductors.
2. Wide leg dead lfits. (same as above).
3. Lay a plate on the ground and drag it inwards toward your body (adduction). Progress with heavier and heavier weights.

As you become more and more explosive your groin needs to be able to support your new found explosive strength.

A few other tips about groin recovery:

Quickly recovering, being mindful of not aggravating or training with discomfort, and proper rehabilitation and strengthening of the affected area will be a long term solution for groin injuries.

When exercising you may want to consider wrapping the groin area, or using a pair of tight fitting squatting shorts to keep the area warm and aid against inflammation.
An ice wrap is excellent for post workout.

If you have foam rollers you can use this each morning as a massage, otherwise you massage the adductor muscles during a shower using a little soap. Apply pressure with the fingers gradually increasing the pressure used. The massages help rid the muscle of trigger points that may lead to continued injury.

An anti inflammatory such as ib profen is also a great way to relieve pain and prevent further damage.

Above all make sure you are very warm before undertaking exercise of any sort. Failure to warm up is going to leave your groin area at risk.

As well as stretching the groin, thoroughly stretch your abductors on a regular occasion to improve overall mobility. Sitting down and hugging your knee to your chest, as prescribed in the jump manual is an excellent stretch for abductors.

Category: how to jump higher
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