The hip adductors are a group of muscles located on the inner thigh. These muscles are engaged during many daily activities, from standing and walking to more dynamic athletic movements. Their function is integral to lower body stability and power, connecting the pelvis to the thigh bone. Understanding their anatomy and function provides a basis for recognizing injury and maintaining their health through targeted exercise.
Anatomy and Function of the Hip Adductors
The hip adductor group is composed of five primary muscles that shape the inner thigh: the pectineus, adductor brevis, adductor longus, adductor magnus, and gracilis. These muscles predominantly originate from the pelvis, specifically the pubic bone, and stretch down to attach at various points along the femur, or thigh bone. The exception is the gracilis, which crosses both the hip and knee joints, attaching to the tibia in the lower leg.
The main action of these muscles is hip adduction, the movement of pulling the leg inward toward the body’s center line. This action is necessary for stabilizing the body when standing on one leg. Beyond this primary role, the adductors also assist in other hip movements. They contribute to hip flexion, the motion of bringing the knee towards the chest, and play a part in rotating the thigh.
When kicking a soccer ball, the adductor muscles of the supporting leg contract to stabilize the pelvis, while the adductors of the kicking leg contribute to the powerful swing. In sports like hockey and tennis, they are heavily involved in side-to-side movements and quick changes of direction.
Common Hip Adductor Injuries
The most frequent injury to this muscle group is a strain, known as a “groin pull.” A strain is a tear in the muscle fibers, which can range from a mild overstretch to a complete rupture. These injuries are particularly common in sports that require sudden acceleration and changes in direction, such as soccer, hockey, and football. The adductor longus is the most frequently injured muscle of the group.
Adductor strains occur from a forceful, eccentric contraction, where the muscle lengthens while under tension. This can happen when an athlete makes a quick pivot, kicks, or stretches for a ball. Inadequate warm-ups, muscle fatigue from overuse, and existing weakness in the adductor muscles compared to the opposing abductor muscles are contributing risk factors. A previous groin injury also increases the likelihood of a future strain.
The primary symptom of an adductor strain is a sharp pain in the groin or inner thigh area, which may have been accompanied by a snapping sound at the time of injury. The pain is immediate and worsens with activity, particularly when trying to bring the legs together or raise the knee. Depending on the severity of the tear, other symptoms can include localized swelling, bruising, and weakness in the upper leg.
Exercises for Strengthening and Flexibility
Maintaining hip adductor health involves combining flexibility and strengthening exercises to prevent injuries and support recovery. Proper form and gradual progression are important, especially when returning from an injury.
Flexibility
One common exercise is the Butterfly Stretch. To perform this, sit on the floor and bring the soles of your feet together, letting your knees fall out to the sides. Gently pull your heels toward your groin and use your hands to press your knees toward the floor, holding the stretch for 30 to 60 seconds.
Another option is the Standing Adductor Stretch. Stand with your feet wide apart, keeping one leg straight while you bend the knee of the other leg, shifting your weight to that side. You should feel a stretch along the inner thigh of the straight leg. Hold this position for a brief period before switching to the other side.
Strengthening
An exercise for building strength is the Side-Lying Hip Adduction. Lie on your side with your legs extended and stacked. Bend your top knee and place that foot on the floor in front of your bottom leg. Keeping the bottom leg straight, lift it off the floor as high as you comfortably can, then slowly lower it back down.
For a more advanced challenge, the Copenhagen Plank is effective. Start in a side plank position, but with your top leg elevated on a bench or sturdy chair and your bottom leg on the floor. Lift your hips, supporting your weight on your forearm and bottom foot, while engaging your inner thigh muscles to keep your top leg stable. Hold the position, focusing on maintaining a straight line from your head to your feet.