Understanding Adductor Muscles and Leg Pain
The adductor muscles, located on the inner thigh, are a key muscle group responsible for stabilizing the pelvis and moving the legs toward the body’s midline. These inner thigh muscles include major muscles such as the adductor magnus and adductor longus, which are essential for leg movement and stability. Tightness, strain, or injury to these thigh muscles can cause pain in the groin area and upper leg, especially among athletes, runners, and those with sedentary lifestyles. Injuries such as groin strain and adductor strain are common, particularly in sports involving rapid directional changes or kicking. Adductor muscle tightness can lead to groin pain, reduced flexibility, and even increase the risk of injury to the hips, knees, and lower back.[1]
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Benefits of Stretching the Adductor Muscles
- Reduces inner thigh and leg pain
- Improves hip and groin flexibility
- Prevents muscle strains and injuries
- Helps prevent injury and reduce the risk of muscle strains
- Enhances athletic performance and daily movement
- Supports better posture and pelvic stability
Regular stretching can help relieve chronic leg pain and support long-term joint health.[2] A good stretch can relieve tension in the hips and groin, which is essential to prevent injuries and maintain flexibility.
Top Stretching Exercises for Adductor Muscles
- Seated Butterfly Stretch: Sit with your feet together and knees bent outward. Hold your feet and use your elbows to gently press your knees toward the floor, maintaining a gentle stretch. Avoid engaging your hip flexors to ensure the stretch targets your adductors. Hold the stretch for 20–30 seconds, and remember not to overdo it—avoid pushing beyond comfort to prevent injury.
- Standing Side Lunge: Start in a standing position with a wide stance, feet flat on the ground. From this starting position, bend one knee and shift your weight to that side, keeping the other leg straight and both feet and heels on the ground in a squat position. Make sure your foot placement is stable and your ankle remains aligned. Hold the stretch for 20–30 seconds, then switch sides. Focus on not compensating with your hip flexors and avoid pushing too hard—listen to your body.
- Frog Stretch: Begin on all fours, then move your knees apart into a wide stance, keeping your feet in line with your knees. Lower your hips back and down, feeling a deeper stretch in your inner thighs and promoting hip flexion. Hold the stretch gently, ensuring you are not overusing your hip flexors or pushing past your comfort zone.
- Supine Adductor Stretch: Lie on your back, bring your knees toward your chest, and gently open your knees outward. Hold your ankles or feet and relax into the stretch. You can gently pull your feet or ankles to increase the stretch, but always maintain a gentle stretch and avoid overexertion. Hold the stretch for 20–30 seconds.
- Wall-Assisted Adductor Stretch: Lie on your back with your legs up against a wall. Slowly let your legs fall outward, using gravity to stretch your inner thighs. This stretch is especially helpful for those who spend a lot of time sitting. Hold the stretch and avoid pushing beyond your comfort level.
- Dynamic Stretch (Lateral Leg Swings): Stand in a wide stance as your starting position. Swing one leg out to the side and back across your body in a controlled motion, keeping your foot and ankle stable. This dynamic stretch helps warm up the adductors and prepares your muscles for activity. Avoid compensating with your hip flexors and keep the movement gentle.
Tip: After your stretching routine, use a foam roller on your inner thigh muscles to release tension and improve mobility. Roll gently along the adductors, keeping your foot and ankle relaxed and avoiding excessive pressure.
Perform these stretches 3–5 times per week, holding each stretch for 20–30 seconds and repeating 2–3 times per leg. Always avoid pushing beyond your comfort zone to prevent injury.
Case Study: Overcoming Chronic Leg Pain with Adductor Stretching
Patient: 38-year-old male, recreational football player.
Symptoms: Persistent inner thigh and groin pain, worsened by running and sudden movements.
Treatment: A structured stretching program, physiotherapy, and a course of prolotherapy.
Outcome: Significant reduction in leg pain and improved flexibility within six weeks, full return to sport at three months.
“I never realized how much tight adductors were affecting my game. The team at ProHealth Clinic helped me get back to playing pain-free.”
Treatments for Leg Pain: Beyond Stretching
- Physical Therapy: Targeted exercises and manual therapy to address muscle imbalances and improve mobility.
- Massage Therapy: Deep tissue massage can relieve muscle tension and promote healing.
- Anti-inflammatory Medications: NSAIDs may help reduce pain and swelling.[3]
- Heat and Ice Therapy: Alternating hot and cold packs can ease muscle soreness and inflammation.
- Activity Modification: Avoiding activities that worsen symptoms and gradually returning to sport or exercise.
- Supportive Devices: Compression sleeves or braces may provide additional support during recovery. In severe cases or more severe cases of muscle injury, immobilisation with a brace or crutches may be necessary to facilitate healing and prevent further injury.
Prolotherapy
In recent years, Prolotherapy has built its reputation within the medical community for its clinically proven ability to treat leg pain.
Published research has proven its pain-relieving, anti-inflammatory and regenerative benefits.
Prolotherapy involves injecting a natural regenerative solution with tiny needles. This has been shown to stimulate the production of collagen cells, the small cells needed to help with leg pain.
As prolotherapy is helping to treat the root cause of leg pain, it is deemed to be a permanent fix, preventing the symptoms from returning.
Prevention Tips for Leg Pain and Adductor Injuries
- Incorporate regular stretching and strengthening exercises
- Warm up before exercise and cool down afterward
- Stay hydrated and maintain a balanced diet
- Listen to your body and rest when needed
- Wear appropriate footwear for your activity
- Gradually increase exercise intensity to avoid overuse injuries
Frequently Asked Questions
How often should I stretch my adductor muscles?
Aim to stretch your adductors 3–5 times per week, especially if you are active or prone to tightness. Consistency is key for long-term flexibility and pain relief.
Can stretching help with chronic leg pain?
Yes, regular stretching can relieve muscle tightness, improve mobility, and reduce chronic leg pain. However, persistent pain should be evaluated by a healthcare professional.
What if stretching makes my leg pain worse?
Stop the stretch and consult a physiotherapist or doctor. Pain during stretching may indicate an underlying injury or condition that needs professional assessment.
Are there risks to overstretching the adductors?
Yes, overstretching can cause muscle strains or tears. Always stretch gently, avoid bouncing, and never force a stretch beyond your comfort level.
When should I see a doctor for leg pain?
Seek medical attention if you experience severe pain, swelling, numbness, or difficulty walking, as these may indicate a more serious injury or condition.
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Don’t let leg pain control your life any longer. Join the thousands of patients who have found lasting relief through prolotherapy at ProHealth Clinic.
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Author Bio
Having performed over 10,000 procedures, Mr Eaton is one of the UK’s leading practitioners in the field of treating leg pain, with patients travelling to see him from across the UK, Europe, and the Middle East.
With over 12 years of clinical experience, Oliver is dedicated to helping patients understand their symptoms associated with leg pain and providing effective treatment options to alleviate them.
He qualified in Prolozone Therapy and Prolotherapy in America with the American Academy of Ozonotherapy. He continued on to complete further qualifications at the Royal Society of Medicine, Charing Cross Hospital in London, Keele University’s Anatomy & Surgical Training Centre, and the medical department of Heidelberg University in Germany.
Over the years he has had the privilege of treating many elite-level athletes, including both Olympic and Commonwealth medallists.
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References
- Serner A, et al. “Muscle injuries: a brief guide to classification and management.” Br J Sports Med. 2017;51(18):1242-1244. Read
- Behm DG, et al. “Acute effects of muscle stretching on physical performance, range of motion, and injury incidence in healthy active individuals: a systematic review.” Appl Physiol Nutr Metab. 2016;41(1):1-11. Read
- Cheatham SW, et al. “The efficacy of foam rolling and stretching on range of motion, muscle recovery, and performance: a systematic review.” Int J Sports Phys Ther. 2015;10(6):827-838. Read