stretches target the group of muscles on the inside of the thigh including the groin. These
muscles work to pull the thigh inward, hold you on a horse and to
stabilize the pelvis when weight bearing. These muscles
include the pectineus, gracilis, adductor longus, brevis, and magnus.
Groin and adductor injuries are common in sports that require
flexibility in hip outward (abduction) movements such as hockey players.
What are the Adductors.
The adductor group of muscles makes up most of the mass on the inside
of the thigh:
Origin: This is a short flat muscle that sits over the front of the hip originating from the pubic bone.
Insertion: The pectineus inserts into the pectineal line of the femur.
Action: Adducts and flexes the thigh
Origin: This muscle is deep to pectineus and adductor longus and anterior to adductor magnus. It originates from the pubic bone.
Insertion: The adductor brevis inserts into the pectineal line and the proximal part of the linea aspera on the femur.
Action: Adducts the thigh and is also a very weak flexor.
Origin: The adductor longus is the most anterior of the adductor muscles. It originates from the pubic bone.
Insertion: The adductor longus inserts into the middle third of the linea aspera on the femur.
Action: It adducts and flexes the hip. it can also laterally rotate the flexed femur.
Origin: The adductor magnus is the largest of the adductor group. It originates from the pubic bone and ischial tuberosities.
Insertion: It inserts into the gluteal tuberosity, linea aspera, adductor tubercle, and the medial supracondylar line of the femur.
Action: it adducts the hip and also extends the hip.
Origin: The gracilis is a long strap muscle on the inside of the thigh. It originates from the pubic bone.
Insertion: Gracilis inserts into the medial aspect of the tibia proximally.
Action: It adducts the hip and flexes the knee.
Origin: the obturator externus muscle originates from the margins of the obturator foramen and obturator membrane.
Insertion: Obturator externus inserts into trochanteric fossa on the femur.
Action: Obturator externus laterally rotates the hip.
Short Adductors can also be stretched in sitting.
Long adductors can also be stretched in sitting.
This stretch also
includes hamstrings biasing the medial hamstrings, semimembranosus and
Groin strains result from a sudden lengthening of the groin muscles
beyond their normal length. This occurs frequently in sports that
involve quick stops and starts, and cutting movements such as hockey,
soccer, and football. Goalies are particularly susceptible.
Inadequate warm up, poor core stability, adductor muscle tightness, and poor technique can all predispose one to a groin strain. Lengthening the adductor muscles allows for greater excursion before stress is placed on the connective tissues of these muscles.
If one is in doubt, medical advice should be sought. Groin pain can be due to other causes as well, such as hip joint problems, nerve irritation, and herniae.
Click here for more information on groin strains.