Stuart Hinds demonstrates a treatment protocol for the hip adductors, commonly used to treat soccer players - and applicable to just about everyone.
Tendinitis of the adductor muscles; the pain is similar to a groin strain but onset is gradual and chronic in nature.
Inflammation in the adductor muscle tendons or tendon sheaths due to overuse can cause pain in the groin area. Sprinting, football, soccer, hurdling and horse riding can all cause overuse in these muscles. Unresolved injuries such as groin strain can also lead to tendinitis.
The adductor muscles include the pectineus, adductor longus, adductor brevis, gracilis and adductor magnus and the tendons of any of these may become inflamed. The pain is similar to a groin strain but onset is gradual and chronic in nature.
Cause of injury
Repetitive stress to the adductor muscles. Previous injury such as groin strain. Tight gluteal muscles.Trigger points that cause their host muscles to become shorter, tighter, and less efficient.
Signs and symptoms
Pain in the groin area. Pain when bringing the legs together against resistance. Pain when running, especially sprinting.
Complications (if left unattended)
If left unattended, tendinitis of the adductor muscles can lead to imbalance and injury to the other muscles of the hip joint. It can also result in a tear of one or more of the adductor muscles.
Ice and rest from activities that cause pain. Anti-inflammatory medication. Heat and massage to promote blood flow and healing.
Rehabilitation and Prevention
Rehabilitation for tendinitis of the adductors starts with gradual reintroduction into activity with stretching and strengthening exercises for the affected muscles. Use heat packs on the affected area before exercise at first, then continue with good warm-up activities to make sure the muscles are ready for activity.
Strengthening the adductors and stretching the opposing abductors will help prevent this injury from recurring. Rehabilitating all groin pulls and other hip injuries completely will also prevent problems with the adductors.
Long-term problems are seldom seen with tendinitis of the adductor muscles after treatment. If pain and limited mobility in the hip persists, additional investigations may be required from a sports medicine specialist.
Useful Rehabilitation Exercises
With a dumbbell in each hand resting at your sides, step forward with one foot while letting your opposite knee fall almost to the ground. Push upward, returning to the start position, then step forward with your other foot letting your other knee do the same.
Single-legged gluteal raise hold
Lie on your back with your arms at your sides. Keep one leg straight and bring the other foot up towards your backside. Raise your backside off the ground, hold for a second and then lower again. Repeat with your other leg.
Body weight squat
With your feet shoulder-width apart, reach your hands out in front of you and bend your knees like you are about to sit in a chair. Slowly return to standing and repeat.
With one foot elevated on a support, bring your arms out from your sides and lift your other leg up and away from your body to the side.
About the author
Stuart Hinds is one of Australia’s leading soft tissue therapists, with over 27 years of experience as a practitioner, working with elite sports athletes, supporting Olympic teams, educating and mentoring others as well as running a highly successful clinic in Geelong.
Stuart has a strong following of practitioners across Australia and globally who tap into his expertise as a soft-tissue specialist. He delivers a range of highly sought after seminars across Australia, supported by online videos, webinars and one-on-one mentoring to help support his colleagues to build successful businesses.
In 2016, Stuart was awarded a lifetime membership to Massage & Myotherapy Australia for his significant support and contribution to the industry.
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.