Copenhagen Adduction Exercise | Adductor Strain Pre- and Rehab

Copenhagen Adduction Exercise | Adductor Strain Pre- and Rehab
Hip adductor injuries are amongst the most frequent injuries in football and players with low adductor strength appear to be at increased risk of injury. These injuries often happen under contraction of the muscle, while it has to lengthen, thus under eccentric muscle action. Ishoi et al from the year 2016 have shown that the Copenhagen adduction exercise led to eccentric strength gains of 35.7% and eccentric hip abductor strength gains of 20.3% in an 8 week trial in young sub-elite soccer players.
To perform the Copenhagen adduction exercise go into side-lying position with the lower forearm used as support on the ground, while the other arm is placed along the body. The upper leg is held at approximately the height of the hip of the partner, who holds the leg with one hand supporting the ankle and the other hand above the knee.
Then perform a repetition by lifting your body in a 3s concentric hip adduction movement while simultaneously adducting the lower leg so that the body is in one line and the feet touch each other. Then lower the leg slowly by a 3s eccentric adduction where the body is lowered halfway to the ground while the foot of the lower leg is lowered until it just touches the ground without using it for support.
In this way, the adductors of both legs have to work eccentrically with the upper leg being the leg that is primarily trained. Be careful that there is no side flexion of the trunk throughout the whole movement. We recommend starting with 2 sets per side and 6 repetitions, 2 to 3 times per week. You can then slowly increase from week to week until you can perform 3 sets with 15 repetitions.
If you don’t have a partner, you can perform the exercise on a smith machine with a cushion. To progress this exercise, even more, you can perform it on a TRX suspension trainer or use additional weights.
Haroy et al. al even suggested adding this exercise to the FIFA 11+ prevention program to potentially prevent groin problems, as they are not being tackled sufficiently in the current program.
WHAT TO LOOK FOR TO PREVENT HAMSTRING, CALF & QUADRICEPS INJURIES
References
Follow a course
- Learn from wherever, whenever, and at your own pace
- Interactive online courses from an award-winning team
- CEU/CPD accreditation in the Netherlands, Belgium, US & UK
Learn Proven Concepts to Best Rehab Patients with Muscle & Tendon Injuries
What customers have to say about this online course
- Beppeke Molenaar04/05/23The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries EXCELLENT COURSE, INCREDIBLY KNOWLEDGEABLE
This is a fantastic course, with loads of information that is very applicable to daily practice.
I think this course has offered me the most in terms of learning and professional development out of all the courses I’ve done so far.
The set-up of the course is really well-structured. The videos are clear, the information in the text is evidence-based, very in-depth, and at the end of each unit, you can find further readings for anyone who wants to dive even deeper into the material.
I would highly recommend this course!Badrinath31/03/23The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries The presentation is quite evidence based and evidence informed. It is presented in a structured manner. The author has put lots of effort. It is an application based course.Frederik Adriaensens30/12/22The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries VERY NICE OVERVIEW OF ALL THE INFLUENCIAL MECHANICS AND REHAB OPTIONS
Thanks for the excellent refresher! - Aemy den Hollander04/05/22The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries AWESOME
the amazing amount of detail Enda gives was a huge Eye opener for me.
Not the regular elearning i was used to. love this!Nicolo16/01/22The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries USEFUL AND INSPIRING
This course is really useful and well made.
If you really can learn all the notions , you’ll be a better physiotherapist for sure.Zico Verhaegen01/01/22The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries GREAT COURSE
As a recently graduated physiotherapist working with athletes regularly, this course helped me a lot from assessing to building a rehab program for every individual. - Lynn26/12/21The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries Really good course. Much better understanding in Pathomechanics, risk factors and management of rehabilitation.Conall27/10/21The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries EXCELLENT, PRACTICAL AND BACKED WITH INNOVATIVE METHODS FOR INJURY PREVENTION AND REHABILITATION
This course was excellent at breaking down the rehabilitation process of the big 3 (Quadriceps, Hamstrings and lower leg injuries). The content is very practical and applicable to advance your methods of rehabilitation and also to to develop robust methods for injury prevention and building resilience with your athletes. I particularly liked the progression of rehab shown from the acute stage right through to the return to training and performance phase. The exercises and rehab techniques highlight the importance of building structural strength and their progression and integration into more dynamic exercises as they relate to the phases of gait, running cycle and specific movement patterns in multiple planes . All material is supported with evidence based research, a list of further references and practical video demonstrations for you to practice.Paul Scurfield27/08/21The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries BRILLIANT COURSE
This course was one of the best professional development courses I have ever been involved in.
The content is clear, applicable and intuitive.
The level of detail in this course is amazing.
I would recommend this course to anyone who works in rehabilitation. - Simone Ondoso21/06/21The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries very nice course!