How to Treat your Adductor Muscles

To all you hockey players out there, how often have you seen an NHL star out with a groin injury.  This is especially common in goalies.  I have not only seen it in the pro leagues, but more often in recreational hockey players.

Hockey and ice skating test and work different areas of the body since the main form of locomotion (skating) requires you to push out instead of running forward.  This puts more strain on the adductor muscles group, on the inside of your leg, increasing your change of injury.

This type of injury occurs especially when you have decreased hip range of motion, muscle tightness or imbalance in muscular strength, especially with the compete abductor muscle group. 3

Adductor injuries account for about 1 in 20 athletic injurie and up to 8% prevalence of groin pain in amateur and professional athletes. 1, 2

You may find tenderness on the inner thigh or groin area.  You can also notice weakness, difficulty or asymmetry when you are walking because of tightness or weakness in the adductors.  It’s very important to get any injury appropriately assessed by a professional before returning to sport.  A professional can help you to manage your injury so that you can return to you activity the quickest and safest possible.

The best way to prevent adductor injuries is to work on a functional exercise program. 4

If you want to target the adductor muscle group, give this a try.

The adductor rockback mobility drill is a great way to mobilize the supporting muscles in runners because it acts to stabilize the knee. It’s also very important to focus on in figure skaters, speed skaters, hockey players and basketball players, since side to side movement is a primary movement. Get into a quadruped position with your shoulders over your hands, and knees under you hips. Kick your leg out to the side so you get a bias in that leg. You will work not only the adductor group, but also the quads. Set up on your hands and knees. Kick your leg out to the side so your right foot is facing forward and flat on the ground, with your knee pointing straight ahead. Your right foot should be lined up with your left knee. Bend your left ankle so the top of your foot is flat on the ground. Try to keep a neutral pelvis and spine. While keeping your pelvis in that position, push your hips and bum back towards your left foot as far as you can comfortably. You will feel a stretch on the inside of of your outstretch right leg. Take your time with this exercise and make sure you are keeping you back in a neutral position.

WE’RE HERE TO HELP

ARC Health & Wellness offers patients in Toronto exceptional care with a personalized treatment plan to suit your specific needs. If you are suffering from pain or have recently experienced an injury, our Toronto Chiropractor will ensure you get back to the activities you enjoy and love. Call us at (647) 504-4213 for an appointment today or use our online booking tool here to book a consultation.

Resources

  1. Suarez JC, Ely EE, Mutnal AB, et al. Comprehensive approach to the evaluation of groin pain. J Am Acad Orthop Surg. 2013 Sep;21(9):558-70
  2. Crockett M, Aherne E, O’Reilly M, Sugrue G, Cashman J, Kavanagh E. Groin Pain in Athletes: A Review of Diagnosis and Management. Surg Technol Int. 2015 May;26:275-82
  3. Tammareddi K, Morelli V, Reyes M Jr. The athlete’s hip and groin. Prim Care. 2013 Jun;40(2):313-33
  4. Am J Sports Med 2016 Sep;44(9):2415