In this video, I'm going to show you how to fix inner leg
pain for good. Stay tuned.
Hey, everyone. Doctor Rowe coming to you from SpineCare in
St. Joseph, Michigan. In this video, we're going to focus on
quick inner thigh pain relief by specifically targeting groin
and adductor muscles. If you're unfamiliar with the adductor,
it is a big instigator of inner or medial thigh pain. So, with
these exercises, they're going to focus on lengthening the
muscles for quick pain relief but also helping to strengthen
them at the same time. So, hopefully you'll also get rid
of it for good. All of the exercises work just a little
bit differently. So, to get the best results, go through them
all and use what offers you the most amount of relief. As a
bonus, all of the exercises can be done at home require no
special equipment and you may find give quick inner thigh
pain relief even in as little as 30 seconds. So, let's get
started and fix that inner leg pain for good right now. So,
here's a really easy exercise that you can do in bed or on a
floor. I call this the inner leg arc. I'm going to my body
where I'm lying on my side with the painful side on the bottom
you want your body in a nice straight line. Take your top leg
bend your knee and then take the foot place it right in
front of the bottom side's knee, press down with this foot too
for a stable anchor point. You can take your hand, support your
head and upper body just like this. So let's double check and
make sure that our body is in a nice straight line, so I'm
going to press down with my foot and now I'm going to
slowly keep this bottom leg straight as and raise my foot
upward towards the ceiling as much as I can. The more that
you go up, the more that you're going to feel a deep activation
into those inner leg muscles. Go up as far as you can. Hold
this comfortably for 5 seconds. From there, you're just going
to relax, take a breather. On the next repetition, challenge
yourself to go up even more. You want to try to repeat this
10 to 15 times. Afterwards, if you feel like you have a little
bit more energy, you can throw in another set or two but let's
take this one to the next level by putting the muscles through
different motions and positions to get a little bit of a better
activation of those muscles so what I'm going to do is take my
top leg right here and place the foot right behind my knee
this time and then I'm going to keep this leg straight again
but I'm going to angle it out just slightly and then from
there I'm going to repeat this process. You'll notice that
those muscles just fire a little bit differently. It's
going to help strengthen them even more. So what I'm going to
do is to create a huge arc just going out slightly with each
repetition until I can't go out any further when you can't go
out any further then go in reverse and repeat this process
for about two to three times. You'll notice that one certain
angle too like let's say right here just hits those muscles
the best. I'm really noticing the most amount of activation.
I'm going to make note of that and throw more repetitions in.
Always focus on the spots positions and movements that
offer you the most amount of relief. So here's how you can
get inner leg pain relief standing. What I'm going to do
is have very good upright posture take your hands place
them together kind of like in a prayer position and then press
them together while tightening your core. From there, you're
going to take one step off to your side just like this and
then lunge your body weight into that step while keeping
this other leg right here straight at the knee. The more
that you lunge over the more that you're going to feel a
deep activation into those inner leg muscles. Try to hold
this one comfortably for about two to three seconds. From
there, you're just going to relax and then repeat on the
other side. You want to do this one nice and slow for about 10
to 15 repetitions on both sides and with each repetition,
challenge yourself to build into it just a little bit more.
If you feel like you have a little bit more energy, you can
throw in another set or two. You know that I like taking
things to the next level. So, let's throw some dynamic
movement in there to hit the muscles just a little bit more.
What I'm going to be using is something that will glide on
the floor. So, I have carpeted floors here. You can use
something like a paper plate piece of cardboard. I'm going
to be using a furniture mover. If you have hardwood floors or
smooth floors, you can just use socks or a towel. So, what I'm
going to do is place this object right underneath one
foot. The other leg is going to go bent slightly at the knee.
Let's very good upright posture. This one you can put
your hands on your hips or you can put them in that prayer
position. Just make sure to tighten your core for stability
during this exercise. So, the leg that has the slider
underneath it is going to go straight. This leg is going to
go slightly bent until I feel the muscles in the back of my
legs start to activate and then from there, I'm just going to
glide forward as much as I can and then when I can't go any
further, I'm going to come back and then I'm just going to go
slightly off to my side. We call this one a star glider.
So, you keep doing this kind of like in a nice big arc when you
get off to your side right here what I'm going to do is go all
the way out until I really feel those muscles in the inner part
of the leg start to fire come back and then start to work
behind me but I try to do this whole arc right here nice and
slow when I can't go back any further I just go back in
reverse just this and work my way back forward with this one
you're going to notice that one certain angle really hits that
spot in the part of the leg just a little bit better like
let's say it's right here for me. Make note of that. At that
point, you want to throw more repetitions in. I try to do
this one for about five to 10 times just nice and slowly and
then when you're done with that, always switch to the
other side to keep them both in balance. Here's a hip, inner
thigh, and groin opener called the adductor rocker. This one
is best done on a floor. Make sure to use a pillow or towel
underneath your knees for this one too for extra comfort. So,
let's start on all fours just like this. What I'm going to do
is put my feet together and then just wing my knees out as
much as I can. Keep going until you feel a very deep activation
of the muscles in the inner part of the leg going into the
groin. From there, what I'm going to do is then go on my
forearms just like this. So, my forearms are in a V shape. I
clasp my hands together and at that point, I'm going to tuck
my chin towards my chest, tighten my core, try to keep my
back as straight as possible. And then I'm going to rock my
whole body backward towards my heels so kind of like taking my
butt towards my heels the further that you go back the
more that you're going to feel those muscles start to fire try
to hold this one comfortably for about five seconds from
there you can just come back up and then what you're going to
do is go forward as much as you can you'll notice that the
muscles get hit just a little bit differently again a five
second hold from there relax on the next repetition try to
drive the knees out even further and repeat this process
to 15 times. If you feel like you have a little bit more
energy, you can throw in another set or two. If you
want to take this one to the next level, what I'm going to
do is go back on all fours just like this. Have my legs roughly
hip width apart but you're going to take one leg
straighten it out just like this straight away from you and
you're just going to crawl the foot away from you until you
feel a very deep activation in the inner part of the thigh
going towards the groin. From there, the movement is pretty
similar. Let's tuck our chin toward our chest, keep our back
straight, tighten our core, rock our whole body backward.
This time around, you're going to get a very deep stretch into
that inner thigh. Hold this one for about 5 seconds, relax, and
then you can repeat this 110 to 15 times. Again, you can throw
in as many sets as needed but when you're done on one side,
just switch to the other to keep them both in balance. This
exercise is called the adductor wall slide. We just need to go
next to a smooth wall. I'm going to start lying on side
with my painful side up towards the ceiling and scoot your
whole body close to the wall as possible take your hands
support your head just like this so the bottom leg is going
to go bend at the knee take your foot right here press into
the wall for a stable anchor point during this exercise the
top leg right here is going to be kept straight at the knee
take the heel on the top leg press it into the wall and
slowly raise that leg upward as much as you can the more that
you go up the more that you're going to feel a deep into the
adductors and the inner leg muscles. When you can't go any
further, hold this one comfortably for about 5
seconds. From there, we're going to slowly come down and
fight this leg weight to hit the muscles just a little bit
differently. You can take a breather at that point. On the
next repetition, challenge yourself to drive that leg up
even more. Do this for 10 to 15 complete repetitions. If you
want to take this one to the next level, what you can do as
you go up, your foot outwards. It puts the muscles into a
different position to help challenge them even further.
So, when you go up, really drive that foot outward as much
as you can and then slowly come back down. Give that one a try
but if you want to take this one to even the next level,
what you're going to do is just scoot away from the wall so you
now you don't have the support of it. Your muscles are going
to be challenged even more and then give this one a try. Just
nice and slowly and you can also do that movement of taking
the foot outward. But 10 to 15 repetitions and if you feel
like you have a little bit more energy, you can throw in
another set or two and whatever you do on one side, switch to
the other to keep them both in balance. If the exercises help,
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