Muscle Injuries

Copenhagen Adduction Exercise | Adductor Strain Pre- and Rehab

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Copenhagen adduction exercise

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

Muscle injuries

References

Ishøi L, Sørensen CN, Kaae NM, Jørgensen LB, Hölmich P, Serner A. Large eccentric strength increase using the C openhagen A dduction exercise in football: A randomized controlled trial. Scandinavian journal of medicine & science in sports. 2016 Nov;26(11):1334-42.

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  • Lynn Avatar
    Lynn
    26/12/21

    The 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.

    Conall Avatar
    Conall
    27/10/21

    The 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 Scurfield Avatar
    Paul Scurfield
    27/08/21

    The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries BRILLIANT COURSE
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    Simone Ondoso
    21/06/21

    The Big 3 - Advanced Rehabilitation of Hamstring, Quadriceps, and Calf Muscle- and Tendon Injuries very nice course!