Stretching of adductors
The adductor muscles are the main components of the inner thigh compartment. There are five of them and, in addition to their role as adductors, they also act as rotators or even flexion. It is important to note that there are three successive “curtains” of internal thigh adductor muscles.
Technique of stretching the adductors (small and large) of the hip:
Lie on your back, bend your hips so that your knees are towards your chest. In this configuration ( knees bent), place your hands on the inside of your knees and apply slight pressure by pushing on them ( your knees move apart).
Stretch until you find your stretch limit, always without forcing.
To do a good stretch, you will have to respect these rules:
Remember to breathe continuously ( Deep breathing cycle of inhalation and exhalation)
Never block your breathing when stretching.
Do your stretching for at least 30 seconds
Stretching will always be done gradually. So that your muscles can get used to this type of work.
Main muscles: large and small adductor, pectin
Role of the adductors:
The large adductor: Adduction, internal (medial) rotation, thigh flexion
The small adductor: Adduction, internal rotation, thigh flexion, hip extension
Pectin: Adduction, internal rotation, thigh flexion
One of the most popular exercises: The adductor bench.
Adductors are often the site of tendonitis, which results in typical pain in the groin and can extend to the anterior and inner thigh area.
Elongation, rupture and breakdown of the adductor bundles are also possible. The injury may progress to chronicity, which requires the utmost caution and rapid management. If the pain persists, the practice should be stopped completely.
The diagnosis is usually confirmed by MRI
Prevention is possible through adapted training and a complete warm-up before each game or training session.