{"id":2856,"date":"2023-05-30T08:19:37","date_gmt":"2023-05-30T08:19:37","guid":{"rendered":"https:\/\/blog.joggo.run\/?p=2856"},"modified":"2024-08-21T14:22:51","modified_gmt":"2024-08-21T14:22:51","slug":"adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility","status":"publish","type":"post","link":"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/","title":{"rendered":"Adductor Stretch to Ease Groin Pain and Increase Lower Body Mobility"},"content":{"rendered":"\n<p>Groin pain after a run? Or the day after? Adductor stretch may help lessen the pain.<\/p>\n\n\n\n<p>Adding them to your workout is a good idea if you run regularly. When done correctly, adductor stretching can improve muscle flexibility and joint mobility. That can benefit every runner.<\/p>\n\n\n\n<p>But where should you start?<\/p>\n\n\n\n<p>Some adductor stretches are more effective than others. Read on to find out how to stretch adductors the right way as a runner.<\/p>\n\n\n\n<p>First, though, let\u2019s fully understand the benefits of these stretches.<\/p>\n\n\n\n<div id=\"ez-toc-container\" class=\"ez-toc-v2_0_56_1 counter-hierarchy ez-toc-counter ez-toc-custom ez-toc-container-direction\">\n<div class=\"ez-toc-title-container\">\n<p class=\"ez-toc-title \" >In This Article:<\/p>\n<span class=\"ez-toc-title-toggle\"><\/span><\/div>\n<nav><ul class='ez-toc-list ez-toc-list-level-1 ' ><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-1\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#how-adductor-stretches-benefit-you-as-a-runner\" title=\"How Adductor Stretches Benefit You as a Runner\">How Adductor Stretches Benefit You as a Runner<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-2\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#muscles-worked-by-adductor-stretches\" title=\"Muscles Worked by Adductor Stretches\">Muscles Worked by Adductor Stretches<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-3\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#start-with-warming-up\" title=\"Start With Warming Up\">Start With Warming Up<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-4\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#best-groin-and-adductor-stretches\" title=\"Best Groin and Adductor Stretches\">Best Groin and Adductor Stretches<\/a><ul class='ez-toc-list-level-3'><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-5\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#standing-groin-stretch-exercise\" title=\"Standing groin stretch exercise\">Standing groin stretch exercise<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-6\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#standing-wide-leg-adductor-stretch\" title=\"Standing wide-leg adductor stretch\">Standing wide-leg adductor stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-7\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#squatting-groin-stretch\" title=\"Squatting groin stretch\">Squatting groin stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#seated-groin-stretch\" title=\"Seated groin stretch\">Seated groin stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#lying-down-stretch\" title=\"Lying down stretch\">Lying down stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#butterfly-stretch-with-knees-down\" title=\"Butterfly stretch with knees down\">Butterfly stretch with knees down<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-11\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#hip-adductor-stretch\" title=\"Hip adductor stretch\">Hip adductor stretch<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-12\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#standing-side-lunge\" title=\"Standing side lunge\">Standing side lunge<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-13\" href=\"https:\/\/joggo.run\/blog\/adductor-stretch-to-ease-groin-pain-and-increase-lower-body-mobility\/#takeaways\" title=\"Takeaways\">Takeaways<\/a><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"how-adductor-stretches-benefit-you-as-a-runner\"><\/span>How Adductor Stretches Benefit You as a Runner<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/19620912\/\" target=\"_blank\" rel=\"noreferrer noopener\">Studies suggest<\/a> that limited hip adductor muscle strength and flexibility increase the risk of injury while playing sports. They may also increase the risk of injury while running.<\/p>\n\n\n\n<p>Groin strains aren\u2019t pleasant. They can reduce your running performance and even sideline you.<\/p>\n\n\n\n<p>Although not fully understood, groin pain is associated with an<a href=\"https:\/\/aoj.amegroups.com\/article\/view\/5625\/html\" target=\"_blank\" rel=\"noreferrer noopener\"> imbalance in abdominal and hip adductor strength<\/a>. Other factors that may cause groin pain include poor tissue extensibility and a limited hip range of motion.<\/p>\n\n\n\n<p>The good news is that adductor stretches may help you address muscle imbalances.<\/p>\n\n\n\n<p><a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3273886\/\" target=\"_blank\" rel=\"noreferrer noopener\">Research indicates<\/a> that stretching helps increase muscle flexibility and extensibility. Tight muscles limit your range of motion at a joint. Sitting for extended periods, strains, and injuries can all cause tight muscles.<\/p>\n\n\n\n<p>Stretching increases muscle length while reducing muscle tension. Dynamic stretching, in particular,<a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/29063454\/\" target=\"_blank\" rel=\"noreferrer noopener\"> increases the range of motion around a joint<\/a>. Personalized stretching programs tend to be the most effective.<\/p>\n\n\n\n<p>Good hip joint mobility<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC7872466\/\" target=\"_blank\" rel=\"noreferrer noopener\"> helps prevent injury when engaging in athletic activities<\/a> \u2013 running included.<\/p>\n\n\n\n<p>Adductor muscle stretching may not directly increase your running performance. But it promotes pain-free movement that may ward off injury and keep you running for years to come. To boot, they may also contribute to better balance and stability.<\/p>\n\n\n\n<p>Next, let\u2019s look at the actual muscles these stretches engage.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"muscles-worked-by-adductor-stretches\"><\/span>Muscles Worked by Adductor Stretches<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Adductor stretches for runners engage a variety of muscles in the inner thigh including:<\/p>\n\n\n\n<ul>\n<li>Adductor brevis<\/li>\n\n\n\n<li>Adductor magnus<\/li>\n\n\n\n<li>Adductor longus<\/li>\n\n\n\n<li>Pectineus<\/li>\n\n\n\n<li>Gracilis<\/li>\n<\/ul>\n\n\n\n<p>These muscles work together to pull the thigh toward the center of your body (adduction). They are also called groin muscles.<\/p>\n\n\n\n<p>Adductors contribute to <a href=\"https:\/\/joggo.run\/blog\/hip-strengthening-and-mobility-exercises\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/hip-strengthening-and-mobility-exercises\/\" target=\"_blank\" rel=\"noreferrer noopener\">hip mobility and strength<\/a>, so they are important when running. What\u2019s more, they provide stability throughout daily movements.<\/p>\n\n\n\n<p>Injury or imbalances in any of these muscles can lead to groin pain. For example,<a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC8139879\/\" target=\"_blank\" rel=\"noreferrer noopener\"> injuries to the pectineus muscle<\/a> can cause acute groin pain.<\/p>\n\n\n\n<p>Now let\u2019s get practical.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"start-with-warming-up\"><\/span><a href=\"https:\/\/joggo.run\/blog\/stretches-before-running\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/stretches-before-running\/\" target=\"_blank\" rel=\"noreferrer noopener\">Start With Warming Up<\/a><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Contrary to popular belief, stretching isn\u2019t a warm-up in itself. Increasing your body temperature before doing adductor stretches improves blood flow to the muscles. It can also make them more flexible.<\/p>\n\n\n\n<p>So, before you do any adductor hip stretch, warm up with a light jog for 5\u201310 minutes. Or you can jump rope or take a brisk walk.<\/p>\n\n\n\n<p>Afterward, you can massage your thigh muscles and\/or apply a heat pack to the inner thigh for 5\u201310 minutes.<\/p>\n\n\n\n<p>You can also incorporate simple dynamic stretches into your warm-up:<\/p>\n\n\n\n<ul>\n<li><strong>Leg swings.<\/strong> Stand on one foot and swing your other leg from side to side 30 times. Then switch to the other leg. You can hold on to something for support.<\/li>\n\n\n\n<li><strong>Hip pushes.<\/strong> Stand with feet at shoulder width and push your hips to the side. Feel the gentle stretch in your inner thighs. Switch sides. Do 30 reps per side.<\/li>\n<\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"best-groin-and-adductor-stretches\"><\/span>Best Groin and Adductor Stretches<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>To ensure that your adductor stretches work all the major thigh muscles, it\u2019s good to vary stretches.<\/p>\n\n\n\n<p>Don\u2019t perform the same stretch over and over again. Rather, combine all the stretches below. Over time, keep varying your adductor stretch routine.<\/p>\n\n\n\n<p>Before you start adductor stretching:<\/p>\n\n\n\n<ul>\n<li>You don\u2019t need any equipment to perform these exercises. But it helps to use a yoga or fitness mat.<\/li>\n\n\n\n<li><a href=\"https:\/\/joggo.run\/blog\/what-to-wear-when-running-in-different-weather-conditions\/\" data-type=\"link\" data-id=\"https:\/\/joggo.run\/blog\/what-to-wear-when-running-in-different-weather-conditions\/\" target=\"_blank\" rel=\"noreferrer noopener\">Wear loose and comfortable clothes<\/a> that don\u2019t limit your movements.<\/li>\n\n\n\n<li>Don\u2019t stretch beyond a sensation of mild discomfort.<\/li>\n\n\n\n<li>If you experience pain, you are stretching too far and should stop immediately.<\/li>\n\n\n\n<li>Breathe deeply as you stretch \u2013 don\u2019t hold your breath with the stretch.<\/li>\n\n\n\n<li>Stretch regularly. That can mean a few minutes every day or longer sessions several times a week. In other words, make stretching a habit.<\/li>\n\n\n\n<li>Overtraining the adductor muscle intensely may also lead to groin pain. Don\u2019t push yourself too hard.<\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"standing-groin-stretch-exercise\"><\/span>Standing groin stretch exercise<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Start with a simple adductor stretch that gears you up for more advanced stretches.<\/p>\n\n\n\n<p>1. Position your legs wide apart and stand straight with your arms at your sides.<\/p>\n\n\n\n<p>2. Shift your weight to one side, bending your knee over your foot.<\/p>\n\n\n\n<p>3. Hold the stretch in your groin for 30 seconds while keeping your feet on the ground facing forward.<\/p>\n\n\n\n<p>4. Repeat with the other leg.<\/p>\n\n\n\n<p>5. Do 3 stretches on each side.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"standing-wide-leg-adductor-stretch\"><\/span>Standing wide-leg adductor stretch<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Another effective hip adductor stretch, this one requires good balance. Don\u2019t rush the movement.<\/p>\n\n\n\n<p>1. Place your feet wide apart with your toes forward and stand up straight.<\/p>\n\n\n\n<p>2. Lean forward slowly with a controlled movement with hands extended in front.<\/p>\n\n\n\n<p>3. Touch the ground with your palms.<\/p>\n\n\n\n<p>4. Hold the stretch for 30 seconds.<\/p>\n\n\n\n<p>5. Repeat 3 times.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"squatting-groin-stretch\"><\/span>Squatting groin stretch<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>To perform this stretch correctly, make sure to keep your shoulders down as you stretch your adductors.<\/p>\n\n\n\n<p>1. Begin with feet wide apart. Your toes should point outward, not forward.<\/p>\n\n\n\n<p>2. Squat with a controlled movement bending your knees to a 90-degree angle. At the end of this movement, your knees should be over your ankles.<\/p>\n\n\n\n<p>3. Rest your elbows on the top of your thighs, close to the knees.<\/p>\n\n\n\n<p>4. Open your hips with a slow outward push and feel the stretch in your groin muscles.<\/p>\n\n\n\n<p>5. Maintain the stretch \u2013 you should feel it in both legs \u2013 for 30 seconds. Don\u2019t forget to breathe deeply!<\/p>\n\n\n\n<p>6. Bring yourself back to the starting position and repeat 3 times.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"seated-groin-stretch\"><\/span>Seated groin stretch<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Stretching gently is the key to getting the most from your stretches without pain or injury. During this adductor stretch, hold your spine straight.<\/p>\n\n\n\n<p>1. Sit on the floor.<\/p>\n\n\n\n<p>2. Bring the soles of your feet together, bending your knees.<\/p>\n\n\n\n<p>3. Rest your elbows on your knees and hold your feet with your hands.<\/p>\n\n\n\n<p>4. Keeping your back straight, press gently on your knees with your elbows and let your knees fall toward the ground. The pressure you feel in the groin should be gentle.<\/p>\n\n\n\n<p>5. Maintain the stretch for 30 seconds.<\/p>\n\n\n\n<p>6. Return to the initial position.<\/p>\n\n\n\n<p>7. Repeat the stretch 3 times.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"lying-down-stretch\"><\/span>Lying down stretch<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>With this adductor stretch, you can also relieve tension in your back. It\u2019s useful if you work at a desk.<\/p>\n\n\n\n<p>1. Lie on your back on the floor.<\/p>\n\n\n\n<p>2. Bring the soles of your feet together as close as you can, bending your elbows.<\/p>\n\n\n\n<p>3. Tilt your pelvis back and flatten your lower back to the floor.<\/p>\n\n\n\n<p>4. Drop your knees gently to either side of your body.<\/p>\n\n\n\n<p>5. Feel the stretch in your thighs even as you relax your legs.<\/p>\n\n\n\n<p>6. Maintain the stretch for 30 seconds.<\/p>\n\n\n\n<p>7. Repeat 3 times.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"butterfly-stretch-with-knees-down\"><\/span>Butterfly stretch with knees down<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>This adductor magnus stretch is a variation of the seated groin stretch.<\/p>\n\n\n\n<p>1. Sit on the floor and rest your back against the wall.<\/p>\n\n\n\n<p>2. Bring the soles of your feet together.<\/p>\n\n\n\n<p>3. Hold your feet above your ankles and pull them close to you.<\/p>\n\n\n\n<p>4. Feel the arch in your lower back as you sit straight.<\/p>\n\n\n\n<p>5. Drop your knees slowly to the floor.<\/p>\n\n\n\n<p>6. Hold the stretch in your groin for 30 seconds.<\/p>\n\n\n\n<p>7. Repeat the stretch 3 times.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"hip-adductor-stretch\"><\/span>Hip adductor stretch<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>The hip adductor stretch is an advanced exercise. Try it only after you feel comfortable with easier stretches.<\/p>\n\n\n\n<p>1. Stand with your feet wide apart.<\/p>\n\n\n\n<p>2. Drop down slowly with one leg stretched to your side and the other knee in front. Support the stretched leg on the heel while keeping the sole of the other leg planted on the floor.<\/p>\n\n\n\n<p>3. Push your hips forward and feel the stretch in your groin.<\/p>\n\n\n\n<p>4. Maintain the stretch for 30 seconds.<\/p>\n\n\n\n<p>5. Switch legs.<\/p>\n\n\n\n<p>6. Repeat 3 times with both legs.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"standing-side-lunge\"><\/span>Standing side lunge<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>Last but not least, here\u2019s an adductor stretch that will feel familiar if you\u2019re used to doing lunges.<\/p>\n\n\n\n<p>1. Place your feet wide on the floor and make sure they face forward.<\/p>\n\n\n\n<p>2. Put your hands on your hips.<\/p>\n\n\n\n<p>3. Lunge toward the side, stretching one leg and bending the support leg at the knee. At the end of the movement, you should feel a stretch in your groin.<\/p>\n\n\n\n<p>4. Hold the stretch for 30 seconds.<\/p>\n\n\n\n<p>5. Switch sides.<\/p>\n\n\n\n<p>6. Repeat 3 times on each side.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"takeaways\"><\/span>Takeaways<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>Keen to build stretches into your workout routine? Here are the key things to remember:<\/p>\n\n\n\n<ul>\n<li>It\u2019s better to prevent groin pain than to have to treat it \u2013 adductor stretches help with that.<\/li>\n\n\n\n<li>Adductor muscle stretching improves flexibility, strength, and your hip range of motion.<\/li>\n\n\n\n<li>You have to do hip stretches regularly to see results.<\/li>\n\n\n\n<li>Try different stretches and vary your routine to find what works best for you.<\/li>\n\n\n\n<li>Always warm up before you stretch \u2013 adductor stretching isn\u2019t a warm-up in itself!<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Groin pain after a run? Or the day after? Adductor stretch may help lessen the pain. Adding them to your&#8230;<\/p>\n","protected":false},"author":5,"featured_media":2919,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_seopress_robots_primary_cat":"21","inline_featured_image":false,"footnotes":""},"categories":[21,20],"acf":[],"_links":{"self":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/2856"}],"collection":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/users\/5"}],"replies":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/comments?post=2856"}],"version-history":[{"count":34,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/2856\/revisions"}],"predecessor-version":[{"id":3897,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/posts\/2856\/revisions\/3897"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media\/2919"}],"wp:attachment":[{"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/media?parent=2856"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/joggo.run\/blog\/wp-json\/wp\/v2\/categories?post=2856"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}