Adductor muscles are also known as “groin muscles”. They include adductor magnus and adductor longus. Pectineus and gracilis are also included. These muscles are fan-like and located in the upper thigh. They pull the legs together as they contract. They stabilize the Hip Joint. Adductors connect the pelvis with the femur.
It can be difficult to complete your daily routine, or even finish an exercise program. It is not only frustrating to feel discomfort in the groin, but it could also be a sign of an injury or other condition that can be dangerous. It is therefore important to know what causes groin pain while exercising, and how you can treat and prevent it.
Why groin discomfort?
When you exercise, groin pain can be caused when you strain the adductor muscle — the inner hip muscles. Overusing your muscles or exercising too much without taking breaks can cause pain. Muscle strains and sprains can also occur when exercising, particularly if you twist suddenly or don’t warm up properly. Hernias can cause groin pain, as organs and tissue from the abdomen are forced to protrude due to a weakness or tear in the abdominal wall.
Stretching your groin muscles
Warm up your inner hip muscles and legs before and after working out. It will raise the temperature in your muscle and make them more flexible, durable and resistant to injury. Ask a fitness trainer if you’re doing the exercises correctly. Incorrect form can cause muscle pain and injury. When lifting weights or other heavy items, you should bend your knees and not your waist.
Butterfly groin Stretch
Sitting on a flat surface with your legs bent, bring the soles together.
Rest your elbows and your feet on your knees.
Allow your knees fall to the ground while keeping your back straight.
By pressing lightly on the knees, you can gently apply pressure to the inner thigh.
Feel the gentle tension and pulling in your groin.
Don’t press down too hard.
Hold the stretch between 20 and 30 seconds. Release the stretch and repeat 3 times.
Bring your feet in closer to your groin.
Leaning forward at the waist will help you to stretch your hips and lower back.
One leg over stretch
Sit with your toes pointed upwards, one leg straight.
Cross the opposite foot over the straight leg’s knee, with the goal of placing that foot flat on floor.
Place the forearm and elbow of the opposite leg of the bent arm on the outside side of the bent knee.
Slowly exhale and pull the bent knee towards you.
Wide leg groin stretch
Stand with your legs wide apart.
Slowly squat until your knees directly touch your ankles. Then bend your body to 90 degrees.
Slowly push your hips outward by placing your hands on your inner thighs.
Both legs will experience a stretch of the groin muscle.
Relax and hold for 20-30 seconds, then repeat 3 times.
Sitting leg straddle.
You will need to sit down on the floor with your legs in a straddled position.
Reach forward slowly, while keeping your arms parallel to the ground.
Avoid arching your back.
Repeat this 10 times slowly.
Side lunge.
Standing with your feet wider than the distance between them is a good idea.
Bend your right knee, keeping your left leg straight. Put your hands on the right knee.
Hold this position until you reach 10 counts.
Repeat the process on the other side.
Gluteal stretch:
Place the left ankle over the right knee.
The left knee should be pushed outwards.
Both hands should be used to pull the right thigh toward the chest.
Breathe easy.
Hold for 10 counts. Repeat the process on the opposite leg.
Warning
Never bounce during stretching exercises.
Never stretch beyond the point where you feel pain.
To avoid injury, you should move slowly and with caution.
You should seek medical attention if you experience symptoms of a severe groin strain.
