Performance Therapy - Hip Adductors
Treating the Hip Adductors - Stuart Hinds
Don't ignore tightness, restriction, and overload in the hip adductors
Whilst this is especially relevant to athletes and those who regularly participate in sport, the same conditions can arise from activities related to occupations and even common activities such as gardening or sitting crossed legged for extended periods.
So try not to ignore your adductors/abductors. Where possible, develop a stretching program that includes the muscles that contract and stretch your inner thighs, as well as those that help your hip abductors both stabilize the pelvis and move the leg out to the side.
You can also have a go at finding the trigger points that become active in these muscles, and apply massage and pressure to the area as described below.
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. Keep your back straight and upright.
MUSCLES BEING STRETCHED
Primary muscles: Adductor longus, brevis, and magnus.
Secondary muscles: Gracilis. Pectineus.
INJURY WHERE STRETCH MAY BE USEFUL
Avulsion fracture in the pelvic area. Groin strain. Osteitis pubis. Piriformis syndrome. Tendonitis of the adductor muscles. Trochanteric bursitis.
Keep your back straight and use your elbows to regulate the intensity of this stretch.
TRIGGER POINT SELF TREATMENT TECHNIQUE:
This technique involves locating the heart of the trigger/tender point.
When this is compressed it may well trigger a specific referred pain map (preferably reproducing your symptoms).
1. Identify the tender/trigger point you wish to work on.
2. Place the host muscle in a comfortable position, where it is relaxed and can undergo full stretch.
3. Apply gentle, gradually increasing pressure to the tender point until you feel resistance. This should be experienced as discomfort and not as pain.
4. Apply sustained pressure until you feel the tender point yield and soften. This can take from a few seconds to several minutes.
5. Steps 3-4 can be repeated, gradually increasing the pressure on the tender/trigger point until it has fully yielded.
6. To achieve a better result, you can try to change the direction of pressure during these repetitions.
About Stuart Hinds
Stuart Hinds is one of Australia's leading NAT soft tissue therapists. He regularly lectures on remedial soft tissue techniques at Victoria University (Melbourne Australia), and is internationally recognised for his work with the Australian Olympic Teams (Sydney 2000, Athens 2004, Beijing 2008, London 2012).
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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.