The Road to Recovery
A 12-Week Infographic for Groin Injury Rehabilitation Based on the Holmich Protocol
This program outlines a criteria-based progression to safely return to sport after an adductor-related groin injury. It emphasizes active recovery, building strength systematically to prevent re-injury. Always consult a physical therapist before starting, and listen to your body—a pain level of 1-2 out of 10 is acceptable, but sharp or lasting pain is a signal to stop.
Training vs. Rest: The 12-Week Cadence
The protocol gradually increases training frequency as your body adapts and strengthens. This chart illustrates the planned balance between work and recovery throughout the program.
The Four Phases of Rehabilitation
Phase 1
Activation & Pain Management (Wk 1-4)
Phase 2
Building Load & Function (Wk 5-8)
Phase 3
High Intensity & Sport Specifics (Wk 9-10)
Phase 4
Return to Sport & Maintenance (Wk 11-12)
Weekly Exercise Breakdown
Weeks 1-2: Activation
Goal: Focus on pain-free muscle activation.
- Ball Squeeze (Supine)
- Glute Bridge
- Static Plank
- Single-Leg Balance
Weeks 3-4: Dynamic Intro
Goal: Introduce controlled, dynamic movement.
- Side-Lying Leg Raises
- Bent-Knee Copenhagen Adductor
- Bird-Dog & Side Plank
- Light Cycling / Aqua-Jogging
Weeks 5-6: Increasing Load
Goal: Gradually increase resistance and range.
- Straight-Leg Copenhagen Adductor
- Standing Band Adduction
- Lateral Lunges (Bodyweight)
- Progressive Jogging Intervals
Weeks 7-8: High Intensity
Goal: Introduce eccentric loading and agility.
- Eccentric Copenhagen Adductor
- Light Squats & Deadlifts
- Ladder Drills & Shuffling
- Continuous Running
Weeks 9-10: Max Strength
Goal: Build maximal strength and sport-specific skills.
- High-Load Copenhagen Adductor
- Full-Speed Sprints (10-20m)
- Change of Direction Drills
- Sub-maximal sport drills (kicking, passing)
Weeks 11-12: Return to Sport
Goal: Full intensity and transition to prevention.
- Maximum-Load Strength Training
- Full-Intensity Agility
- Game-Like Intensity Drills
- Begin Maintenance Program
Rehabilitation Focus Shift
The emphasis of the program evolves from foundational stability to dynamic, sport-specific power over the 12 weeks.
Key Exercise: Copenhagen Adductor
This exercise is a cornerstone of the protocol. It is highly effective at building eccentric strength in the adductor muscles, which is critical for absorbing force during movements like cutting and kicking, thereby reducing the risk of re-injury.
Progression Path:
- Weeks 3-4: Start with bent knee (short lever).
- Weeks 5-6: Progress to straight leg (long lever).
- Weeks 7-8: Focus on slow, eccentric lowering.
- Weeks 9+: Add resistance or partner assistance.