When we think about the hips, the muscles we most often thing of are the glutes, hamstrings, and quads, right? But there’s an other group of hip muscles we often overlook – the hip adductors.
The five muscles that make up the adductors – Adductor brevis, adductor longus, adductor magnus, gracilis, and pectineus are responsible for bring the hip into adduction – that is, moving the femur medially (toward the centerline of the body) But they do a lot more than that! The adductors are also postural stabilizers during walking and running. They keep the leg from swinging wildly outward, which allows for normal gait and knee stability. They also help stabilize the hip and back by allowing for anterior and posterior tiltin of the pelvis. So you can see that they are important muscles.
When Pain Strikes
The adductor longus and brevis are the most commonly injured adductor muscles, and refer pain to the upper thigh and knee, as see in this illustration. You can sometimes experience pain all the way down to the ankle from adductor longus or brevis trigger points.
The adductor magnus also creates the classic “groin injury” but also rectal or vaginal pain, or pain in the anal area, painful intercourse, sometimes happens. Fortunately, the adductor magnus is fairly easily treated without being terribly intrusive.
Treatment Options
Massage is an excellent treatment option, especially if you are a runner or are otherwise active – like you’re a long distance driver, or weightlifter, or do track, or wrestle, or any number of other physical activities. Treating trigger points in the groin area can be challenging to do yourself, but with a trained therapist, it’s relatively easy to do so in a way that is comfortable and respectful.
For some self treatment options, the number one thing is rest. Allowing a groin injury to fully heal is the best way to ensure that the injuries do not build upon each other. Heat, and gentle stretching are also important tools for healing from a groin injury.
The most gentle stretch is the supine groin stretch:
lay on your back, put the soles of your feet together, and let your knees fall gently open. Hold this position for 30-60 seconds each time, breathing into your belly, and letting your legs become more heavy with each exhalation.
Ive been to alot of massage therapists and Paul is the absolute best its hard to find someone who does this with the same amount of attention and expertise.Whiterose Fortuna
The husband and I took Paul’s couples massage workshop for our date night! It was amazing! It was a completely new experience that was connective, interesting and fun. We learned techniques and got to apply those skillsets that made us realize just how much fun date night can be. Paul has a true passion for massage and appreciated his demonstrated genuine care throughout the session. He was not only excited to share his knowledge with us but incorporated his mastered knowledge of the body to help us understand how to give a professional massage to people we love the most. So glad we got to take this workshop. Enjoyed every moment.Cassandra Harris
Paul is wicked smart and is very knowledgeable about the body. And he totally geeks out over it! This makes his massages very effective! I’ve been getting massage for many years. Some really good. Some meh. I really enjoy deep tissue work. Paul is very effective!Nancy Johnston
Paul is a fantastic and knowledgeable massage therapist! He helped me by working out several areas of tension in my back and hips. I truly felt rejuvenated and considerably less tense after working with him.Caroline Basile
Paul knows how to work muscles I didn't know needed working.Timothy Koch
Thanks Paul very much for your superb service!! It hurt so good lol. I hope that we will get together soon. Great job and many more thanks!!Perry Trowbridge
Exceptionally knowledgeable when it came to addressing my long standing back issues and providing me the tools to help myself feel and stay better, besides being a great massage therapist.Bryan Sperrazza
A consummate professional. He loves and continually educates himself in the study of anatomy and massage therapy, and you'll feel it in all the best ways. Body, mind, and spirit. You won't be disappointed. I highly recommend.Steve Scott
