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Hip Adductor / Groin Stretch

Posted by Jane Ziegler on

 

Even relatively mild groin strains can be painful, uncomfortable and debilitating. On average, left untreated, with rest, a groin strain should heal itself within about 4-6 weeks.

 

Trigger Point Release Groin Stretch

 

Typically the strain will occur when the muscles of the groin are suddenly activated or as a result of over-training.

In many cases, trigger points will have developed over time as the body senses danger ahead. These latent trigger points may themselves become causal over time, as they tend to shorten and tighten the muscle.

In other cases, latent trigger points in the adductors will activate in response to an over-load or injury, as part of the body's self-defence mechanism.

So it pays to keep your adductors well conditioned and, especially for athletes, not to take their hard working adductors for granted.

Stretching Technique

Sit with the soles of your feet together and bring your feet towards your groin. Hold onto your ankles and push your knee towards the ground with your elbows. Try to keep your back straight and upright.

Tip: Use your elbows to regulate the intensity of this stretch.

Refer to the video above.

 

 

Hip Adductors Trigger Points

 

 

 

 

Adductor Magnus Trigger Points

Adductor Magnus

 

 

Muscles being stretched

Primary muscles: Adductor longus, brevis, and magnus.


Secondary muscles: Gracilis. Pectineus.

Sports that benefit from this stretch

Basketball. Netball. Cycling. Hiking. Backpacking. Mountaineering. Orienteering. Ice hockey. Field hockey. Ice-skating. Roller- skating. Inline skating. Martial arts. Running. Track. Cross-country. American football (gridiron). Soccer. Rugby. Snow skiing. Water skiing. Surfing. Walking. Race walking. Wrestling.

Injury where this stretch might be helpful

Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.

 

Links

Find a Trigger Point Professional in your area

Corrective Exercises for Hip and Shoulder

More Articles About Hip Pain

Dry Needling for Trigger Points

NAT Professional Courses

Certify as a Trigger Point Therapist

Treating Hip Pain and Dysfunction

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This trigger point therapy blog is intended to be used for information purposes only and is not intended to be used for medical diagnosis or treatment or to substitute for a medical diagnosis and/or treatment rendered or prescribed by a physician or competent healthcare professional. This information is designed as educational material, but should not be taken as a recommendation for treatment of any particular person or patient. Always consult your physician if you think you need treatment or if you feel unwell. 

 

  

   

 


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