Specialista in Ortopedia Pediatrica
Pubalgia / groin pain
Home Exercise Program
Not every exercise listed here is suitable for every child: the selection is individual and is defined during the consultation.
1.Isometric adductor squeeze
Isometric adductor strengthening, foundation of pubalgia rehabilitation
Lie on your back with knees bent and feet on the floor. Place a pillow or ball between knees. Squeeze knees against the pillow holding the contraction for 5-10 seconds. Contraction should be submaximal (60-70% of maximum effort), pain-free. Breathe normally during contraction.
10 reps × 5-10 seconds, 3 sets, twice daily
2.Front plank
Core and pelvis stabilization, essential in pubalgia
Place forearms on the ground with elbows under shoulders. Lift body maintaining a straight line from head to feet. Engage abdominals and glutes. Don't let pelvis sag or rise too high. Hold position while breathing normally.
3-4 sets × 20-30 seconds (gradually increase to 60 seconds)
3.Modified Copenhagen adductor
Eccentric adductor strengthening, key exercise for prevention
Lie on your side with top leg resting on a bench or chair. Lift pelvis off the ground using the strength of the bottom leg (adductors). In the modified beginner version: bend the knee of the supporting leg. Keep body aligned. Lower slowly (eccentric phase).
6-8 reps per side, 3 sets. Start with modified version
4.Adductor stretch (butterfly)
Adductor stretching to improve groin flexibility
Sit on floor with soles of feet together and knees open outward. Hold feet with hands and bring heels toward body. Gently press knees down with elbows. Keep back straight. Don't force — stretch should feel pleasant, not painful.
3 sets × 30 seconds, twice daily
5.Dead bug (lumbopelvic stabilization)
Deep core activation with limb dissociation, prevents recurrence
Lie on back with arms extended toward ceiling and hips/knees bent at 90°. SLOWLY extend one arm overhead and opposite leg toward floor, without touching ground. Back must stay firmly pressed to floor — do NOT arch. Return to starting position and repeat on other side.
8-10 reps per side, 3 sets
6.Side plank
Lateral chain strengthening and frontal-plane pelvic control
Lie on your side resting on the forearm, elbow exactly under the shoulder. Lift the pelvis until ankle, hip and shoulder are aligned. Do not let the pelvis drop or the trunk rotate. Easier version: rest on the knees instead of the feet. Breathe normally.
3 sets × 15-30 seconds per side (progress up to 45 seconds)
7.Side-lying hip abduction
Gluteus medius strengthening: a stable pelvis reduces adductor overload
Lie on your side with legs straight and aligned with the trunk. Slowly lift the top leg (about 30-40 cm) keeping the foot parallel to the floor with toes pointing forward, not up. Do not roll the pelvis backwards. Lower slowly over 3 seconds.
12-15 reps per side, 3 sets
8.Gradual return to running and change of direction
Progression criteria toward full sports activity
Progress only if the isometric adductor squeeze is pain-free and strength is similar on both sides. Phase 1: light linear running 10-15 min. Phase 2: running with accelerations and decelerations. Phase 3: wide then sharp changes of direction. Phase 4: sport-specific gestures (kicking, repeated sprints). Rule: pain ≤ 3/10 during activity and no worsening the next day, otherwise step back one phase.
One phase every 5-7 days, 3 sessions per week
RED FLAGS - When to stop and contact the doctor immediately
Stop the exercises immediately and contact the specialist (or go to the emergency department if severe) if any of the following occur:
- Acute or sudden pain during exercise
- Significant swelling after exercises
- Pain that progressively worsens over days
- Fever or general malaise
- Difficulty walking or using the limb after exercises
- Any neurological symptoms (tingling, numbness, sudden weakness)
- Fever, redness or warmth of the joint, or inability to bear weight
In case of doubt, always prefer a check-up over continuing the exercises.
Dott. Daniele Priano
Ortopedia Pediatrica - ASST Gaetano Pini-CTO
ortopediaevolutiva.com • 02/08/2026
Versione Web
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MioDottoreBefore You Start
Who is this guide for?
Children and adolescents with this condition, as directed by the specialist. Exercises are general and should be adapted to individual cases.
What you need
Clear floor space, mat or soft surface, comfortable clothing. Some exercises may require resistance bands or supports.
Suggested frequency
Usually 1-2 times daily, as directed during the visit. Consistency is more important than intensity.
Common mistakes to avoid
- •Performing exercises too quickly without control
- •Pushing beyond the pain threshold
- •Skipping days or doing occasional very long sessions
- •Not warming up before strengthening exercises
⚠️ Red flags — when to stop and contact the doctor immediately
Stop exercises immediately and contact the specialist if any of the following occur:
- Acute or sudden pain during exercise
- Significant swelling after exercises
- Pain that progressively worsens over days
- Fever or general malaise
- Difficulty walking or using the limb after exercises
- Any neurological symptoms (tingling, numbness, sudden weakness)
Detailed Exercises
- 1
Isometric adductor squeeze
Isometric adductor strengthening, foundation of pubalgia rehabilitation
Lie on your back with knees bent and feet on the floor. Place a pillow or ball between knees. Squeeze knees against the pillow holding the contraction for 5-10 seconds. Contraction should be submaximal (60-70% of maximum effort), pain-free. Breathe normally during contraction.
10 reps × 5-10 seconds, 3 sets, twice daily - 2
Front plank
Core and pelvis stabilization, essential in pubalgia
Place forearms on the ground with elbows under shoulders. Lift body maintaining a straight line from head to feet. Engage abdominals and glutes. Don't let pelvis sag or rise too high. Hold position while breathing normally.
3-4 sets × 20-30 seconds (gradually increase to 60 seconds) - 3
Modified Copenhagen adductor
Eccentric adductor strengthening, key exercise for prevention
Lie on your side with top leg resting on a bench or chair. Lift pelvis off the ground using the strength of the bottom leg (adductors). In the modified beginner version: bend the knee of the supporting leg. Keep body aligned. Lower slowly (eccentric phase).
6-8 reps per side, 3 sets. Start with modified version - 4
Adductor stretch (butterfly)
Adductor stretching to improve groin flexibility
Sit on floor with soles of feet together and knees open outward. Hold feet with hands and bring heels toward body. Gently press knees down with elbows. Keep back straight. Don't force — stretch should feel pleasant, not painful.
3 sets × 30 seconds, twice daily - 5
Dead bug (lumbopelvic stabilization)
Deep core activation with limb dissociation, prevents recurrence
Lie on back with arms extended toward ceiling and hips/knees bent at 90°. SLOWLY extend one arm overhead and opposite leg toward floor, without touching ground. Back must stay firmly pressed to floor — do NOT arch. Return to starting position and repeat on other side.
8-10 reps per side, 3 sets - 6
Side plank
Lateral chain strengthening and frontal-plane pelvic control
Lie on your side resting on the forearm, elbow exactly under the shoulder. Lift the pelvis until ankle, hip and shoulder are aligned. Do not let the pelvis drop or the trunk rotate. Easier version: rest on the knees instead of the feet. Breathe normally.
3 sets × 15-30 seconds per side (progress up to 45 seconds) - 7
Side-lying hip abduction
Gluteus medius strengthening: a stable pelvis reduces adductor overload
Lie on your side with legs straight and aligned with the trunk. Slowly lift the top leg (about 30-40 cm) keeping the foot parallel to the floor with toes pointing forward, not up. Do not roll the pelvis backwards. Lower slowly over 3 seconds.
12-15 reps per side, 3 sets - 8
Gradual return to running and change of direction
Progression criteria toward full sports activity
Progress only if the isometric adductor squeeze is pain-free and strength is similar on both sides. Phase 1: light linear running 10-15 min. Phase 2: running with accelerations and decelerations. Phase 3: wide then sharp changes of direction. Phase 4: sport-specific gestures (kicking, repeated sprints). Rule: pain ≤ 3/10 during activity and no worsening the next day, otherwise step back one phase.
One phase every 5-7 days, 3 sessions per week
Frequently Asked Questions
How long does it take to recover from pubalgia with exercises?
With a consistent strengthening and stretching program, first improvements are usually noticed after 2-3 weeks. Full recovery generally requires 4-8 weeks. It's essential not to resume sports activity too early.
Can I do exercises even if I have pain?
Exercises should not cause sharp pain. Mild discomfort is acceptable, but if pain is significant, reduce intensity or stop the exercise. The principle is "do it but without pain".