Hip Flexor & Adductor Strains: Why Strength Imbalance Sets You Up for Injury

If you've ever dealt with a groin strain, hip flexor tweak, or general tightness that lingers after skating, you're not alone. These types of injuries are common in hockey players and field athletes who rely on rapid acceleration, cutting, and lateral power. What often gets overlooked? Side-to-side strength imbalance, a subtle, but powerful risk factor for injury.

The Role of the Hip Flexors and Adductors

Hip flexors (like the iliopsoas and rectus femoris) help lift the leg during skating and sprinting. Adductors (including adductor longus, brevis, and magnus) stabilize the leg during lateral movement and generate force during crossovers and deceleration.In hockey, these muscles are under near constant demand. Repetitive strain + lack of recovery + asymmetry = a perfect storm for soft tissue injury.

Why Imbalance Equals Risk

Studies have shown that a reduction in adductor strength on one side compared to the other is a strong predictor of future groin strain. Below are a few studies to further emphasize this point:

·      A 2014 study by Tyler et al. found that players with a 10% or greater deficit in adduction strength on one side were significantly more likely to suffer a groin strain during the season.

·      A 2001 study by Emery et al. found that players with low hip adduction-to-abduction strength ratios had a significantly higher risk of adductor strain.

·      Thorborg et al. (2011) emphasized that isometric hip adduction strength testing is a valid predictor of future groin problems in soccer and hockey players.

·      A meta-analysis by Mosler et al. (2015) concluded that reduced hip strength and previous injury were the most consistent risk factors for future groin strains.

·      Ibrahim et al. (2007) also demonstrated that imbalanced hip flexor strength contributes to altered pelvic mechanics and increased anterior hip strain, particularly in athletes with unilateral dominance.

Most athletes won't notice this imbalance until it's too late or until they "feel a pull" during a sprint, crossover, or sudden change of direction.

What to Look For (Common Signs of Risk)

·      One leg feels “slower” or weaker during single-leg exercises

·      Discomfort or tightness on one side after intense skating or sprinting

·      Reduced range of motion in hip IR or abduction on one side

·      History of previous groin or hip flexor strain

·      Poor performance on side plank or Copenhagen adduction test (left vs. right)

Prevention Starts with Screening and Strength

To reduce the risk of groin or hip flexor injury, every athlete should:

·      Perform regular side-to-side strength testing (isometric or dynamometer-based when available)

·      Train both hip adduction and abduction

·      Incorporate eccentric loading

·      Improve pelvic control and trunk rotation to offload the hips

·      Address rotational control and stride symmetry in skating drills and off-ice work

Targeted Programming Makes a Difference

A fully developed hip strengthening/prevention program should include:

·      Side-to-side movement screens

·      Adductor and hip flexor strengthening

·      Pelvic mobility & breathing to reduce compensatory tone

·      Rebuilding functional hip rotation and abduction under control

If you've had even a minor groin or hip flexor strain before, you're at higher risk for it to return. A structured, proactive approach to mobility and strength is one of the best ways to reduce that risk while improving performance.

Bottom Line

Groin and hip flexor strains are rarely random. They usually stem from underlying imbalances and control deficits that build up over time. If you're serious about skating power, sprint speed, and staying healthy, it's worth screening your hips and addressing the gaps before they become problems. Explore the Hip Pain Prevention Program in our program sections to start your journey.