Best 5 Exercises for an Adductor Strain
If you play sports such as football, rugby or you’re a sprinter you may have experienced an adductor strain in your athletic lifetime. It is a common injury, especially in running sports. The adductor muscles are on the medial side (inside) of the thigh and are responsible for pelvic stability, turning your leg inwards, bring your leg across midline and squeezing your thighs together. Imagine putting a football between your legs and squeezing into the ball, that’s the adductor muscle group that pulls the legs inwards. An adductor strain is often known as a groin strain.
The adductor muscles consist of three muscles the adductor magnus, brevis and longus. The adductor longus is the most injured muscle out of this complex mainly due to its length and secondary movement (medial rotation). A risk factor of developing an adductor stain is previous history of the injury, age, weak adductors, muscle fatigue and decreased range of motion. Therefore, forceful actions such as kicking, changing direction and repetitive rapid movement in sport can increase your risk. These actions place the muscle under a shortening contraction (concentric contraction) of the muscle followed by a quick lengthening under tension of the muscle (eccentric contraction). This can cause a strain on site where the tendon meets the muscle.
If you have felt a groin strain your symptoms may include a sudden onset of pain in the groin region. Bruising, swelling and local tenderness are common and in serious strains it may affect you walking or participating in your sport.
Most adductor strains are not serious and do not require invasive interventions. Commonly they are managed with protecting the area, ensuring not to reaggravate, rest from sport, optimal loading (gradually engaging in physical activity), ice/compression, and elevating the injured limb if there are signs of oedema.
At Surrey Physio we are experts in dealing with muscle strains and tears. I remember the first elite athlete I looked after was a top discus thrower in the UK. He had a chronic groin strain that was going on for almost one year, and was negatively affecting his ability to throw a discus. After around 8 weeks of treatment, he had made a full recovery. He later went on to compete at the Olympics.
At Surrey Physio we take a clear history of your injury, physically assess the area, treat the area, and provide you with a tailored rehab program. Mostly this program will include range of motion and strengthening of the affected leg. We will then incorporate the core and provide you with a return to sport plan. Mostly acute injuries could take 4-8 weeks to improve whereas chronic strains may take longer, typically 3-6 months. More severe cases may require immobilisation with a brace or crutches to allow the muscles to heal properly.
In addition to physiotherapy, Surrey Physio also offers a range of other services to help patients achieve optimal health and wellness, including acupuncture, massage therapy, and sports injury rehabilitation. Our team of healthcare professionals provides the highest quality care and support to patients of all ages and activity levels, helping them to achieve their full potential and live their best lives.
In the meantime please try our 5 top exercises for adductor strain.
Adductor stretch lying
Lie on your back, bend your knee, and drop your leg out to the side. You will feel a stretch on the inside of your thigh, known as the adductor muscle group. Hold the stretch for 30 seconds and repeat three times on the tight side.
How to tone your thighs
Lie down, and bend your knees so your feet are flat on the ground. Squeeze a goof ball between your knees. If you don't have a goof ball, you can use a football or medicine ball. You will feel the pressure on the insides of your thighs. This exercise is a strengthening exercise for the adductor muscle group. Repeat 10 squeezes.
Adductor Stretch Standing
Stand with a wide stance, and lean towards one side creating a stretch on the inside of your leg. Hold the stretch for the required time, and relax. Be careful not to go too strong, the adductor muscles on the inside of your thigh can easily pull if you stretch too hard. Hold a gentle stretch for 20-30 seconds.
Sumo full squat
Turn your feet outwards, and widen your legs to double the width of your shoulders. Squat down into a full squat position. Always keep your feet flat on the ground, do not let your heels raise from the floor. Repeat 10-12 reps.
Hip rehab multi directional hip mobility
With an exercise band secured around your ankle, and the other end anchored to a fixed object behind you, move the leg forwards and then kick (straighten the leg) to create resistance in the band. Start in front of you, then at a 45-degree angle to each side, and work through different angles. This exercise will strengthen the hip flexor muscles, but also improve the balance and stability of your other leg. Repeat 10 reps.
In conclusion, adductor strain is a common injury that can have a significant impact on an individual's quality of life. While treatment options vary depending on the severity of the injury and other factors, physiotherapy is an essential component of the recovery process.
At Surrey Physio, we are committed to helping patients recover from adductor strain and other musculoskeletal conditions, using the latest evidence-based techniques and personalised treatment plans. If you or a loved one has experienced adductor strain, don't hesitate to contact us today to schedule a consultation and learn how we can help you achieve optimal health and wellness.
(Therapists reading this page, these videos are provided by Rehab My Patient – the best exercise prescription software for therapists to prescribe exercises www.rehabmypatient.com. If you are a patient needing advice, call Surrey Physio to book a telephone/video consultation with one of our expert physios or osteopaths, or book in face-to-face for an appointment. You can call us on 0208 685 6930 or book online by clicking the link at the top of the page).