Adductor Strain

An adductor strain is an injury to the muscles on the inside of the thigh that are responsible for bringing the legs together. Symptoms of an adductor strain may include:

• Pain or tenderness in the inside of the thigh
• Swelling or bruising in the affected area
• Difficulty moving the leg, especially when trying to bring the legs together
• Weakness in the affected leg

Adductor strains are commonly caused by sudden movements or overuse of the muscles, such as in sports that involve running, jumping, or kicking.

To help relieve symptoms of an adductor strain, initial treatment typically involves rest, ice, compression, and elevation. Your physiotherapist, chiropractor, or osteopath may also recommend exercises and stretches to help strengthen the muscles and improve flexibility in the affected area.

Exercises that may be helpful for an adductor strain include:

1. Adductor squeeze: Lie on your back with your knees bent and feet flat on the floor. Place a small ball or pillow between your knees, then squeeze your knees together and hold for 5-10 seconds before releasing.
2. Seated butterfly stretch: Sit on the floor with the soles of your feet together and your knees bent out to the sides. Gently press down on your thighs to deepen the stretch, holding for 15-30 seconds.
3. Wall adductor stretch: Stand facing a wall with your feet shoulder-width apart. Place your hands on the wall for support, then step one foot back and lean into the wall, keeping your back leg straight and your front knee bent. You should feel a stretch in the inner thigh of your back leg. Hold for 15-30 seconds, then switch sides.
4. Side lunge: Stand with your feet wider than shoulder-width apart and toes pointed forward. Shift your weight to one side, bending the knee and keeping the other leg straight. You should feel a stretch in the inner thigh of the straight leg. Hold for 15-30 seconds, then switch sides.
5. Clamshell: Lie on your side with your knees bent and feet together. Keeping your feet touching, lift your top knee as high as you can without moving your pelvis. Lower your knee back down, then repeat for 10-15 reps before switching sides.

Adductor strains are usually caused by irritation of the muscles of your hip, typically your adductors that pull your leg inwards but can also contribute to hip flexion. These muscles pull your leg inward but play an important role in stabilizing your hip and pelvis when moving.