Fitness
Return-to-Skate Groin Protocol
Return-to-skate groin protocol progresses isometrics to full skating in stages—advance only when stiffness, hops, and pain stay controlled.
Return-to-skate groin protocol stages loading from isometrics and submaximal adduction through straight-line skating, crossovers, and full sprint volume—only advancing when morning groin stiffness and hop tests stay clean. Rushing ice before strength benchmarks often re-tears adductors.
Off-ice Copenhagen and abductor work continue through early ice phases.
Common questions
-
When is it safe to crossover after a groin strain?
When isometric and straight-line skating are pain-free and adductor strength is near the uninjured side. Crossovers and max-effort cuts come later in the protocol.
Related terms
Put Return-to-Skate Groin Protocol into practice
Ohga connects nutrition, fitness, focus, and habits with an AI copilot that learns your patterns. Join the waitlist for early access.