Avoiding the Unkindest Pull

By Michael Kessler

On the field, trail, or rock, you need to make certain moves, says Bruce Snell, physical therapist and trainer for the U.S. national soccer team, "so you can't always simply avoid an adductor pull." This may not sound like a big deal, except for the fact that the muscle in question is your groin — and once ripped, it can have you hobbling up stairs for months. According to Snell, muscle-specific stretching is the best way to defend against such vulnerability. He religiously runs his players through the following three stretches 20 minutes prior to every game and practice.

The Butterfly Stretch

Sitting on the ground with your back straight, bring the soles of your shoes together to form a diamond with your legs. Gently pull your heels toward the groin until you feel a stretch. Now slowly push your knees down with your forearms and hold the position for 10 seconds. Repeat 10 times, resting 10 seconds after each repetition.

The Wide-Legged Groin Stretch

Stand with your feet parallel and spread roughly two feet greater than shoulder width. With hands on hips, tuck your pelvis back slightly to tilt your torso forward, rotate to the left, and then lean forward until you feel a stretch. Follow the same routine as in the previous exercise once for each side.

The Ballerina Swing

This "active stretch" (shown) mimics the natural groin-pulling motion, thus making you less susceptible to tears when going at full speed. Stand at arm's length from a wall with your feet shoulder width apart, using your fingertips for balance. Extend your right leg six inches forward as if you were in a chorus line. Now, slowly swing that leg fully to the right, and then weep it back to the left as far as it will go across your body. Repeat 10 times in metronomic fashion; then switch legs.

Photograph by Walter Smith