These stretches help prevent injuries to the inner thighs. Practice them to keep them fit when exercising and resting.
Adductor injuries are known because they are frequent among footballers, who run abruptly changing direction, and among dancers, who work the external rotation of the legs in almost all their classic positions, with the knees and the tips of the feet open. However, anyone can suffer discomfort related to this musculature. Stretches that make the adductor muscles more flexible are very useful to avoid them.
WHAT IS THE DIFFERENCE BETWEEN ADDUCTOR AND ABDUCTOR
An adductor muscle is generally the one that joins or approaches an imaginary axis that divides the body: when crossing one leg over another the adductors of the thigh rotate it inwards, like a hinge.
The abductors, on the other hand, are its antagonists: they separate, they open. By uncrossing the legs, they work to turn the thigh outwards. Therefore, the adductors are the muscles that are on the inner side of the thigh (the adductor musculature is made up of five muscles), while the abductors will be on the outer face.
WHY STRETCH THE ADDUCTORS
Stretching the adductors (both before and after exercise) and in moments of relaxation is a good practice that contributes to:
- Reduce low back pain due to poor posture
- Reduce the pain of pubic osteopathies of the groin area due to bad movements or gestures such as kicking a ball or rotating the legs.
STRETCHING FOR ADDUCTORS DURING EXERCISE
Although to a lesser extent than in professional athletes, also anyone who practices exercise is exposed to these somewhat frustrating injuries, from which it can take months to fully recover. Before and after exercise, it is advisable to stretch the adductors well.
In general, the cause of strains and tears of this musculature is simply overload from intense exercise or lack of proper warm-up. To prevent them, a few stretches before and after muscle work are enough.
This is one of the simplest adductors stretches:
- Stand with your heels together.
- Leave the tips of the feet somewhat open, in line with the knees and with a natural rotation of the legs.
- When bending the knees, the stretching of the inner thigh is noticeable.
- If you also raise your heels to stay on tiptoe, the stretch increases.
THE BUTTERFLY POSE: STRETCHING IN RELAXATION
In general, any opening of the hip involves the extension of the adductors, especially if the torso is tilted forward.
Getting used to adopting the butterfly pose (or Baddha Konasana, in yoga) from time to time, while chatting or watching TV, helps to relax these muscles.
- Sit on the floor, bend your knees, and bring the soles of your feet as close to your pelvis as possible. Interlace your hands holding your feet and keep your back upright.
- Bring your knees to the floor but without forcing, feeling a slight stretch of the inner thigh. Breathe calmly, gradually releasing resistance.
- To deepen the stretch, you can inspire and tilt the trunk forward when exhaling.
WHAT TO DO IF THE ADDUCTORS HURT
Adductor pain appears when they suffer excessive tension due to an involuntary and continuous contraction. This can cause – both in professional athletes and beginners – that the muscle fibers (mainly the adductor major, the adductor longus and the adductor corto) rupture, causing discomfort. These symptoms may warn of muscle overload:
- Mild pain in the area
- Muscle stiffness of the area
- Discomfort when performing activities
- Discomfort when contracting the muscle
- Discomfort when stretching the muscle
If you suspect that you are suffering from a muscular overload of the adductors, it is advisable that you do some rest and consult a specialist.