This video, I'm going to show you how to fix adductor muscle
pain in 30 seconds. Stay tuned.
Hey, everyone. Dr. Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, we're going to go over
easy exercises that can give both quick and long-lasting
relief for adductor muscle pain. If you're unfamiliar with
the adductors, they're a group of muscles that lie right on
the inner part of your leg and when they become strained and
inflamed, they can cause a lot of issues including inner thigh
pain going towards the groin. What usually causes this is a
blend of tightness and weakness in the muscles. So, to fix
this, we're going to focus on lengthening but more
importantly, strengthening those muscles for long-lasting
relief. All of these exercises work just a little bit
differently. To get the best results, go through them all,
use what works best for you. As a bonus, all of the exercises
can be done at home required no equipment and you may find get
quick relief even within 30 seconds. So, with that being
said, let's get started. This exercise is what I call the
adductor arc and it's really good at finding positions and
movements that will give us the most amount of relief. It's
easily done in bed or on a floor. So, let's start by
getting into position. We're going to start lying on one
side and I do recommend having the painful side down. So, in
this case, I'm going to demonstrate what to do for
left-sided inner leg pain. You want your body in a nice,
straight line, hip point straight up towards the
ceiling, take your hand right here, support your head just
like this. We're going to take the top leg, bend our knee, and
put our foot right in front of that bottom side's knee. This
bottom leg, we're going to keep straight during this exercise.
Treat it like a pull or a board. You want it nice,
straight, and locked. From there, you're going to take
this bottom leg and slowly lift your foot upward towards the
ceiling. Go straight up with it. As you do this, you're
really going to feel those inner leg muscles start to
fire. Challenge yourself to go up as far as you can. Try to
hold this comfortably for three to 5 seconds. From there,
you're going to relax and then repeat this five times. Again,
with each repetition, challenge yourself to go up a little bit
more and if it feels like you have a little bit more energy,
you can always throw in another set or two but this is how
we're going to take it to the next level. Put the leg through
different positions and hopefully find that spot that
needs the most amount of attention. We're going to take
this top leg and put the foot behind the bottom side's knee
now. From here, we're going to take the bottom leg and bring
it forward just a little bit. Let's keep it straight and now,
lift that foot right up towards the ceiling As you do this,
you're going to notice that the muscles start to fire a little
bit differently. Three to five-second hold and then on
the next repetition, bring it forward just a little bit more.
So, essentially, what we're trying to do is create an arc
going forward as much as we can. When you can't go forward
anymore, you're then going to go in reverse. The key with
this exercise, you're going to notice that one certain spot
like let's say right here for me just feels like it's the
most weak. Maybe there's a lot of tightness achiness or maybe
even pain. At that point, stop over that spot, treat it like
your weak link and throw more repetitions in and I do
recommend that when you're done on one side to switch to the
other just to keep everything in balance. These next set of
exercises are called adductor wall slides. We just need to go
next to a smooth wall. I'm going to show two different
variations. I would start with the first one. It's a little
bit easier and when you feel ready, progress into the
second, more challenging one. So, what get into position.
We're going to start lying flat on our back right next to the
wall. You want your bottom as close to the wall as possible.
If it doesn't touch, no big deal. Just get as close as you
can. You're going to keep your knees straight, rest your heels
gently on the wall. I do recommend wearing socks for
this too because allow your feet to glide a little bit
easier making this exercise a little bit easier. So, you're
going to take your hands, put them off your side just like
this. What we're going to do is have our toes pointed straight
back towards us and slowly lower our heels downward
towards the floor creating a V shape with our legs or a split
what you want to do is go down as far as you feel comfortable
don't go to the point of pain you are going to feel a deep
intense stretch form in the inner part of your thigh right
here towards the groin hold this comfortably for five
seconds you're going to relax and then repeat this 5 to 10
times and with each repetition try to build into it just a
little bit more the nice thing about exercises, it'll probably
show if one side is a lot more tight than the other because as
you do this, you'll probably notice that one leg goes down
pretty freely while the other one, it's a little bit more of
a challenge. If that's the case, really try to bring that
other leg down as much as you can to make sure both are kept
even and imbalance. From here, we can take this one to the
next level by pointing our toes inward like this. What it's
going to do is target some more muscles especially around the
hip including the glutes you can then lower your heels down
like this repeat and you can also just take your feet out if
any of those positions offer more relief at that point throw
more repetitions in so now let's move on to the more
challenging second exercise so with the second part of the
adductor wall slide we're going to focus a little bit more on
strengthening that way we can get long lasting relief to get
into position you're going to lie on your side with the
painful side straight up towards the ceiling for support
just put your whole backside flush up against the wall. Take
the bottom leg right here, bend it, and then press your foot
right up into the wall for support. You can take your
hand, support your head just like this. So, this top leg
right here, the painful side, we're going to keep our knee
straight and press our heel gently into the wall. From
there, like an arc, you're just going to bring that heel and
foot upward towards the ceiling as much as you can. The further
that you go up, the more that you're going to feel those
muscles in the legs, start to fire. Really challenge yourself
to drive that leg up as far as you can. When you can't go any
further, hold this comfortably for about three to 5 seconds
and then slowly lower your leg weight down. You really want to
fight this leg weight going down. That way, we're going up
very slowly and going down very slowly to engage as many
muscles as we can. From there, just relax, take a breather,
and then repeat this five to 10 times. Again, with each
repetition, try to build into it just a little bit more. If
it feels like have a little bit more energy, you can always
throw in another set or two. To take this one to the next
level, you can do something similar to what we did in the
first part. So, what you want to do as you go up, turn your
foot outward as much as you can. You should really start to
feel it into the glutes around the hip and then, hold this for
three to 5 seconds and as you come down, slowly turn your
foot inward like this. So, point the toes downward towards
the floor and bring that leg down. It just hits the muscles
a little bit so give that a try for about five repetitions in
both directions go through all of those motions if one feels
like it's helping you out a little bit more throw more
repetitions in and what you can do to take this one to the next
level is scoot away from the wall keep your body straight
and then repeat this because at that point the muscles are
going to be more challenge to support this movement without
the wall and I do recommend doing this on both sides to
keep everything imbalance So, let's end the video with a
really easy exercise that can get both quick and long-lasting
adductor muscle pain relief. This is known as a side
stepping lunge. This one can be done standing so you can pretty
much do it anytime, anywhere including at work. Let's get
into position. You're going to start with very good upright
posture. Take your hands, put them right on your hips.
Whatever side that you're having pain, let's say it's
your right side. What you're going to do is step off to the
non-painful side and lunge your body weight into it. So,
straight away from it. You want to keep the painful sides legs
straight at your knee and keep the foot flat but as you lunge
into this, you're going to feel a deep activation of those
inner leg muscles towards the groin. Hold this comfortably
for a second or two. You're just going to relax and then
you're going to repeat this 10 to 15 times and with each
repetition, try to build into it just a little bit more. If
it feels like you have a little bit more energy, you can always
throw in another set or and I do recommend even if you don't
have pain on the other side just to repeat this on both
sides to keep everything in balance. If the exercises help,
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