Soft Tissue Injury Prevention in Soccer and Hockey Athletes

Muscle strains are unfortunately prevalent in sports. Hamstring injuries are common among soccer players, while adductor (groin) injuries frequently affect hockey athletes.  In the NHL, injuries to the groin are the most common reported, have a high rate of recurrence and account for a significant number of games missed by every team, every year.  

Sports medicine research has looked at 2 advanced exercises that have shown good results in reducing and preventing injuries to the hamstring and adductor.  

The first of these is for the hamstring and is called a Nordic Hamstring or Russian Hamstring Exercise.  A systematic review of 15 studies, showed a 51% reduction in hamstring injuries in groups performing Nordics.   

The second of these is for the adductor/groin and is called the Copenhagen Adductor Exercise.  In a review of 5 studies, all treatment groups showed significant adductor strength gains.  Across studies, there was an 18% lower risk of reporting substantial groin problems for those performing Copenhagens.  

Because multiple studies were used, there was some variation of set/reps/frequency and duration.  The range of either exercise was 1-3 sets, 5-15 reps, 2-3x/week for 8-12 weeks.  Some studies started with 1 set of 5-6 reps.  This might suggest to you that these are relatively difficult exercises; however, so are the demands of soccer and hockey. 

Below are pictures of the Nordic and Copenhagen exercises.  In the pictures, these are done with a partner.  The Nordic may also be done with the back of the ankles stabilized by hooking under a heavy barbell.  Copenhagens can be done in the side plank position with the top leg on a weight bench or a physio ball.  Either would be an option if a partner is not available.  

Nordic Exercise

Copenhagen Exercise

 If you’re a competitive soccer or hockey player the respective exercise might be worth adding to your strength program in efforts to prevent injuries and keep you on the pitch or ice.

van Dyk N, Behan FP, Whiteley R. Including the Nordic hamstring exercise in injury prevention programmes halves the rate of hamstring injuries: a systematic review and meta-analysis of 8459 athletes. Br J Sports Med. 2019 Nov;53(21):1362-1370. doi: 10.1136/bjsports-2018-100045. Epub 2019 Feb 26. PMID: 30808663. 

Schaber M, Guiser Z, Brauer L, Jackson R, Banyasz J, Miletti R, Hassen-Miller A. The Neuromuscular Effects of the Copenhagen Adductor Exercise: A Systematic Review. Int J Sports Phys Ther. 2021 Oct 1;16(5):1210-1221. doi: 10.26603/001c.27975. PMID: 34631242; PMCID: PMC8486394. 

by Steve Riley, DPT, SCS, Cert MDT