Why are my adductors sore after running?

Adductor tendinopathy or tendonitis as it’s sometimes called is a very common cause for groin pain in runners. This condition affects the adductor tendons close to where they attach onto your pubic bone and can be very painful. The pain can come on gradually over a period of days/weeks or during a run.

Do runners have weak adductors?

The forward motion of running primarily recruits our quadriceps and hamstring muscles, so runners tend to have weak adductor muscles simply because they are not used as much, which makes you prone to pulls when you do recruit them.

What is the best exercise for adductors?

Your move: Focus on exercises that force your adductors to perform their primary job: Pulling your thighs toward the midline of your body. Squeezing a medicine ball between your knees during the wall sit is an ideal adductor exercise. Others include the sumo squat, lateral squat, and adductor side plank.

What do strong adductors do?

The adductors are a group of muscles around the thigh and they are responsible for bringing the leg toward the center line of the body. While this motion is not the first thing that comes to mind when running, strong adductors can help improve stability and running efficiency.

How do I strengthen my groin for running?

If you have a lot of tightness, place cushions under your knees.

Lie on your back with bent knees.
Press your feet into the floor.
Allow your knees to drop open to the sides.
Press the soles of your feet together.
Hold this position for up to 30 seconds.
Return your knees to the starting position.
Repeat 3 times.

What is Gilmore’s groin?

Gilmore’s Groin, athletic pubalgia (AP), sports hernia and pubic inguinal pain syndrome are all terms used to describe a spectrum of injuries that involve the muscle, tendon and ligaments that make up a dense connective tissue fascia that anchors the pubic bone and inguinal region (the lower part of the abdomen that …

Do you use adductors when running?

The Adductors’ Role in Running Your hip adductors work constantly during the running gait. They decelerate your femur at footstrike and stabilize the pelvis as you pass over your foot.

Does running strengthen your adductors?

Your hip adductors work constantly during the running gait. They decelerate your femur at footstrike and stabilize the pelvis as you pass over your foot. They also propel you forward at push-off and slow your trail leg as it moves behind you. Adductor activity increases as you run uphill, downhill, or run faster.

Can Gilmore groin heal itself?

“It is my experience that if the tissue damage is severe, it will not heal on its own no matter how long the rest. In some young patients with a short history, resting will alleviate the symptoms.

What happens to your adductor muscles when you run?

Injuring Adductors While Running. Injuring your adductor muscles while running most commonly occurs when you sprint, hurdle, start or stop suddenly, quickly change directions or run with side-to-side movements.

Are there any adductor strength exercises for runners?

These exercises are great for anybody who has suffered a groin strain or adductor injury. You may also be interested in checking out this adductor mobility drill for runners …

What should I do if I hurt my adductor while running?

Injuring Adductors While Running. Next, do dynamic stretching, or stretching while moving, before your run. This takes your joints, ligaments and muscles through the range of motion used during exercise to prepare them for your workout. Perform the side-lunge, touching-heel dynamic stretch by lunging to the right,…

Where are the adductor muscles located in the thigh?

The adductor muscle group is made up of five muscles that run along the inside of your thigh. The pectineus, adductor brevis and adductor longus go from your pubic bone to your mid-thigh and are known as the short adductors, while the gracilis and adductor magnus go from your pelvis to your inner knee and are known as the long adductors.

Why are my adductors sore after running? Adductor tendinopathy or tendonitis as it’s sometimes called is a very common cause for groin pain in runners. This condition affects the adductor tendons close to where they attach onto your pubic bone and can be very painful. The pain can come on gradually over a period of…