Treatment/exercises bar | Muscle strain physiotherapy

Treatment/exercises bar

A pulled groin is a well-known injury, especially in soccer players or ice hockey players, but also hobby sportsmen are affected. Mostly, the groin strain occurs when the legs are spread too much, e.g. when sliding, slipping or hurdling. After the PECH rule and measures such as heat therapy, stimulation current therapy and lymph drainage, there are also some useful exercises for therapy.

1) Lunges to strengthen the muscles Stand straight and upright. Take a big lunge forward with one leg. The knee joint of the front leg should be angled 90°.

Now go down until the back knee slightly touches the ground. Push up again and change sides. 6 repetitions per side.

2) Stretching the groin Sit on the floor and bring the soles of your feet together in front of your K. The position is a bit like sitting cross-legged, except that the legs are not crossed. Now try to bring your feet as close to your body as possible and at the same time gently push your knees towards the floor with your hands. Hold the tension for 20 seconds. In the articles listed here you will find more information on this topic:

  • Stretching Adductors
  • Exercises legs

Treatment/exercises back

When the back is strained, the suffering of the affected person is higher than with other types of strains, because the muscles of the back are at least partially involved in many movements of the body. In addition to the usual procedures such as cooling and sparing, as well as possibly heat and electrotherapy, there are also some exercises that can be performed to support the patient. 1) Stretching the muscles Stand up straight and upright, but keep your feet close together.

Now bend forward with a round back. The head forms an extension of the spine. Bend forward only as far as you can without pain.

The arms will now be swung loosely back and forth to the left and right of the body. Perform the exercises for 20 seconds, then slowly return to the starting position. 2) Bridge to strengthen the muscles of the lower back.

Lie down on a comfortable straight surface. Place your legs close to your buttocks. The arms lie loosely beside the body.

Now push your back and buttocks towards the ceiling so that they form a bridge. Hold this position for 20-30 seconds. 3) Strengthening of the muscles of the upper back Lie on a straight surface with your stomach on your back.

Bend your arms at a 90° angle to your body so that the palms of your hands are facing the floor and are now above your head (imagine that you form a U with your arms). Now lift your chest, head and arms a few centimeters off the floor. From this position, bring your arms straight forward so that they are stretched out above your head.

Then return to the starting position. 10 repetitions. The following articles may also be of interest to you:

  • Back exercises
  • Back stretching exercises