Have you experienced pain or discomfort in your groin muscles after a walk or run? At Entegra Health, many clients experience inner thigh and groin related tension, due to tight Adductor muscles. Whilst groin tension is a common occurrence, it’s essential to incorporate effective stretches and regular Remedial Massage into your training regime.
Where Are the Adductor Muscles?
The Adductor muscles comprise five muscles (the Adductor Longus, Adductor Magnus, Adductor Brevis; Pectineus and Gracillis) that form a fan shape between the inner thigh and Femur (thigh bone). As such, they are often referred to as the Groin muscles.
What Are the Functions of the Adductor Muscles?
The Adductor muscles are responsible for ‘Adduction’ of the legs, or bringing the legs together, and stabilization of the hips and pelvis. Along with the Quadricep, Gluteal, Illiopsoas, Tensor Fascia Latae and Hamstring muscles, the Adductor muscles also assist in the extension of our legs while walking, running and cycling. The Adductors are also responsible for rotation of the hips in association with the Hip Flexor and Gluteal muscles.
What Tension Related Problems Can Occur in the Adductors? | Adductor Stretch
At Entegra Health Parkville, common tension related conditions of the Adductors may include: muscular discomfort or pain throughout the Groin muscles, and reduced range of motion, or pain in the hip or knee. Other common symptoms associated with acute Adductor tension, may include lower back pain, in association with the Hip Flexors.
Common factors associated with Adductor tension may include:
- Repeated use causing strain, due to overuse of Groin muscles
- Weak Gluteal muscles
- Tension/shortened Hip Flexors due to sitting for prolonged periods
- Tension/shortened Hamstring or Quadricep muscles
- Increase in exercise/weight bearing loads (i.e weighted squats)
How Can I Reduce Lower Back Muscular Tension? | Adductor Stretch
At Entegra Health, we highly recommend consulting your Remedial Massage therapist during your treatment (or via a Telehealth appointment), to determine the most appropriate treatment management plan for you. Common management plans may include a combination of regular Remedial Massage treatments, and self care activities including stretches and/or strengthening programs, to effectively reduce general muscular tension of the Adductor muscles between Remedial Massage treatments.
Stretches | Adductor Stretch
Many simple stretches exist to effectively lengthen and therefore reduce tension in the Adductor muscles (see Entegra Health stretch library). Common examples include standing Adductor stretches; and sitting stretches (Butterfly). Stretching the Groin muscles may also assist in the reduction of tension in the hips, knees and lower back.
Strengthening | Adductor Stretch
Strengthening the Adductor muscles is imperative to effectively stabilize the pelvis, hips, knees and legs, and prevent soft tissue injuries associated with these joints. Exercises to strengthen the Adductor muscles include squats and resistance based training including leg adduction with a theraband, or Pilates exercises such as inner thigh lifts.
For further information regarding Remedial Massage, or treatment options, please contact us via email. Access to free online resources, including stretch and exercise video resources can also be found on our website.