How to Prevent Groin Pain in High School Soccer: Simple Exercises That Make a Big Difference by Mark Corry APA Physiotherapist
If you or your teen plays soccer, you’ve probably heard teammates complain about groin pain — or maybe you’ve experienced it yourself. As a physiotherapist, I see this kind of injury all the time, especially in teenage athletes. The good news? There are simple, effective exercises that can help prevent groin pain before it starts.
Let’s talk about why groin injuries happen, and how we can protect against them with a couple of smart additions to your training routine.
Why Groin Pain Is So Common in Soccer
Groin pain accounts for about 1 in every 10 soccer injuries, and more than half of male soccer players have dealt with it at some point. It usually happens from overuse — think lots of sprinting, sudden changes of direction, or powerful kicks — which puts strain on the muscles in your inner thigh, especially the adductors.
One of the most common types of groin pain is called adductor-related groin pain. This comes from weakness or tightness in the muscles that pull your legs together (your adductors), and it can be pretty stubborn if not addressed properly.
The Power of Prevention: Two Key Exercises
A recent study looked at high school soccer players and found two exercises that really helped lower the risk of groin pain:
The Copenhagen Adduction Exercise – This targets the adductor muscles and helps build strength and stability in the groin area.
The Nordic Hamstring Exercise – This focuses on strengthening the hamstrings, which also support your groin during soccer movements like kicking or cutting.
In the study, players who did the Copenhagen exercise alone had 41% fewer groin injuries than those who did no special training.
But the best results came from players who did both the Copenhagen and Nordic exercises — they had 54% fewer injuries, and way fewer had to miss practices or games due to groin pain.
Why These Exercises Work
Your adductors and hamstrings work together a lot more than you might think. Both are super active when you’re sprinting, jumping, cutting, or kicking — basically everything you do in a soccer game.
When both of these muscle groups are strong, they support your hips and pelvis, reduce strain, and help you move more efficiently and safely on the field.
How Often Do You Need to Do Them?
In the study, players did the exercises just 1 to 3 times per week, usually as part of their warm-up routine. That’s all it took to make a big difference.
As a physiotherapist, I recommend adding these into your regular training, especially during preseason and in-season periods when training loads are high.
My Advice as a Physio
If you're a soccer player — or a parent of one — here’s what I suggest:
✅ Don’t ignore tightness or early signs of pain. If you feel discomfort in the groin, see a physio before it becomes a bigger problem.
✅ Talk to your coach about including injury-prevention warm-ups such as the FIFA 11+. They're quick and effective, and most teams can easily add them into existing routines.
Final Thoughts
Groin pain can be frustrating, but it’s also very preventable. These two exercises — the Copenhagen and the Nordic — are backed by solid research and can go a long way in keeping you healthy and strong on the field.
If you need help learning how to do them safely, or you’re already dealing with groin discomfort, come in for an assessment. As physiotherapists, our goal is always to help you move better, feel better, and stay in the game.
Reforences:
Fujisaki K, Akasaka K, Otsudo T, Hattori H, Hasebe Y, Hall T. Effects of a Groin Pain Prevention Program in Male High School Soccer Players: A Cluster-Randomized Controlled Trial. Int J Sports Phys Ther. 2022 Aug 1;17(5):841-850. doi: 10.26603/001c.36631. PMID: 35949380; PMCID: PMC9340824.