Stretches for the adductors: allies against pain

Adductor injuries are known because they are frequent among soccer players, that run abruptly changing direction, and among the dancers, which work the external rotation of the legs in almost all their classic positions, with the knees and toes open. However, anyone can suffer discomfort related to this muscle. The stretches that make the adductor muscles more flexible they are very useful to avoid them.

What is the difference between adductor and abductor

A adductor muscle is generally the one that joins or approaches an imaginary axis that divides the body: When crossing one leg over the other, the adductors of the thigh rotate it inward, like a hinge.

The abductors, on the other hand, are their antagonists: they separate, open. By uncrossing the legs they work to turn the thigh out. 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 side.

Why stretch the adductors

Stretching the adductors (both before and after exercising) and in moments of relaxation is a good practice that contributes to:

Reduce low back pain caused by bad postures Reduce pain from pubic osteopathies in the groin area due to bad movements or gestures such as kicking a ball or rotating the legs.

Stretch for the adductors during exercise

Although to a lesser extent than in professional athletes, they also anyone who exercises you are exposed to these somewhat frustrating injuries, from which it can take months to fully recover. Before and after exercising, it is convenient to stretch the adductors well.

In general, the cause of the strains and tears of this musculature is simply the overload from intense exercise or lack of a proper warm-up. To prevent them, a few stretches are enough before and after muscular work.

This is one of the simpler adductor stretches:

Stand tall with your heels together.Leave the toes slightly openin line with the knees and with a natural rotation of the legs.When bending the knees, the stretch is felt from the inside of the thigh.If in addition the heels are raised to stand on your toes, stretching increases.

The butterfly pose: stretching in relaxation

In general any hip opening involves extension of the adductors, especially if you lean your torso forward.

Get used to assume the butterfly pose Baddha Konasanain yoga) from time to timewhile chatting or watching television, helps make these muscles flexible.

Sit on the floor, bend your knees, and bring the soles of your feet together as close to your pelvis as possible. Interlock your hands holding your feet and keep your back straight. Bring your knees toward the floor but without forcing, feeling a slight stretch in your inner thigh. Breathe calmly, gradually releasing the resistance. To deepen the stretch, you can inhale and lean your trunk forward as you exhale.

What to do if the adductors hurt

Adductor Pain It 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 brevis) break, causing discomfort. These symptoms can warn of muscle overload:

Mild pain in the area Muscle stiffness in 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 muscle overload of the adductors, you should get some rest and consult a specialist.