Effective Core Training Exercises to Reduce Groin Pain: A Guide for Those Seeking Relief
- Julian Simpson
- May 14
- 3 min read
Can Core Stability Exercises Improve Postural Balance in Soccer Players with Groin Pain?
Groin pain (GP) is one of the most common lower limb injuries in men’s soccer
This practice requires sudden acceleration and deceleration, rapid changes of direction, jumping, and landing to win and possess the ball.
If the lower limb is moving on an unstable core (lumbo-pelvic-hip complex), then structures around the groin may be stressed unduly and consequently pathologies can result
It has been documented that soccer players with GROIN PAIN had postural balance disorders
Improving postural balance in soccer players helps to optimize their performance and soccer technical skills
Let's Discuss Core Stability
Core stability refers to the ability to control the position and movement of the trunk in relation to the pelvis for optimal force production and transfer to the end segments
A recent study reported that 12 weeks of core training improves dynamic postural balance in soccer players with groin pain
What does core training look like for less groin pain? Lets run through all the exercises and how long you need to do them
Core exercises | Amount |
1. Crook lying, feet on the floor: abdominal hollowing | 10 s − 20 repetitions (reps) |
2. Crook lying, feet on the floor: abdominal hollowing while bringing the knee to the chest, holding the position for 3 seconds, and then lowering the leg down to the ground | 10 reps on each leg |
3. Crook lying, feet on the floor: lifting the pelvis off the ground while supporting on feet and shoulders (bridge) | holding the position for 10 s − 10 reps |
4. Crook lying, feet on the floor: lifting both legs so that they form a right angle in the hips and knees; hands placed on the thighs; pressing the hands on the thighs and vice versa | holding the position for 10 s − 10 reps |
5. Sit with knees in flexion and feet on the floor: twist the trunk with both hands touching the floor (seated twist) | 10 reps on each side |
6. Sit with knees in flexion and feet on the floor, hands behind the torso resting on the floor: the knees approach the chest with simultaneous flexion of the elbows, followed by extension of the knee joints and a return to the starting position | 10 reps |
7. Prone position, upper limbs lie on the floor in front of the head: abdominal hollowing | 10 s − 10 reps |
8. Prone position, upper limbs lie on the floor in front of the head: simultaneous lifting of the right arm and shoulder, the left lower limb, and the head | holding position for 5 s -10 reps on each side |
9. Quadruped position: abdominal hollowing | 10 s – 10 reps |
10. Quadruped position: lifting the right arm so that it is in the extension of the trunk, then adduction of the upper limb to the moment when it is perpendicular to the body; return to the starting position | 10 reps on each side |
11. Quadruped position: lifting the right arm and the left lower limb so that they are in the extension of the trunk | holding position for 3 s − 10 reps on each side |
12. Forearm “plank” on knees | holding position for 10 s -10 reps |
13. Side forearm “plank” on knees | holding position for 10 s − 5 reps on each side |
14. Forearm “plank” with straight legs | holding the position for 10 s − 10 reps |
15. Forearm “plank” with straight legs, then raising hips so the body forms an inverted V and back to the starting position | 15 reps |
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Chaari F, Alkhelaifi K, Rahmani A, Peyrot N, Boughattas W, Hadadi A, Rebai H, Boyas S, Sahli S. Acute effect of core stability exercises on static and dynamic postural balance in soccer players with groin pain. Sci Rep. 2025 Mar 17;15(1):9086. doi: 10.1038/s41598-025-94368-5. PMID: 40097694; PMCID: PMC11914205.
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