Adductor strain is a common cause of groin injury and pain among athletes, sports people, fitness enthusiasts and other members of our population. Adductor risk factors include previous hip or groin injury, age, weak adductors, muscle fatigue, decreased range of motion, and inadequate stretching of the adductor muscle complex. So what are adductors? HOw do we stretch or strengthen adductors?
What are Adductors?
The adductors are a group of muscles located on the inner thighs. Their primary function is to bring your legs toward the
center of your body, a movement known as adduction. These muscles provide stability and mobility for the lower body, essential for daily activities like walking, climbing stairs, and athletic movements such as running and jumping.
The main adductor muscles include:
- Adductor longus
- Adductor brevis
- Adductor magnus
- Gracilis
- Pectineus
How do I stretch my Adductors?
Standing with feet facing forwards, wider than shoulder width, bend one leg keeping the opposite leg straight. Keep bending until you feel a stretch on the inside of the straight leg – if you can’t feel it try stepping wider.
As with any stretch, it should only be a pull for the stretch – not pain! Hold for 30-60 seconds and repeat 3-4 times a day.
Adductor Stretch
How do I strengthen my Adductors?
Strengthening your adductors can enhance hip stability and overall lower body strength. Here are some effective exercises you can incorporate into your routine:
- Side-Lying Leg Lifts:
- Lie on your side with legs straight
- Lift the top leg as high as possible without moving your hips
- Lower it back down
- Repeat for 10-15 reps on each side
- Clamshells:
- Lie on your side with knees bent and feet together
- Keeping your feet touching, open your knees like a clamshell
- Close them back together
- Do 10-15 reps on each side
- Adductor Squeeze:
- Sit on a chair or bench with a ball or pillow between your knees
- Squeeze the ball/pillow using your inner thighs
- Hold for 5-10 seconds and release
- Repeat 10-15 times
- Sumo Squats:
- Stand with feet wider than shoulder-width apart
- Squat down, keeping your knees in line with your toes
- Push through your heels to stand back up
- Aim for 10-15 reps
- Inner Thigh Machine (if available):
- Use the inner thigh machine at the gym
- Adjust the weight and perform 3 sets of 10-12 reps
Remember to start with a weight or resistance level that challenges you but allows proper form. Gradually increase intensity as you get stronger. Our Exercise Physiologists specialise in exercise prescription and our physios can treat adductor strains as well as assist strengthening exercises.
Need help?
For support or advice, book in an appointment with our physios or exercise physiologist (EP) today!