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Hip Adductors self care

Updated: Oct 14, 2020

ADDUCTORS, named for adding your limbs to the mid-line of your body or squeezing your thighs together. The adductors also flex the hip, medially rotate (inward), and also extend the hip. Tight adductors can be caused by soccer, running, long periods of standing or sitting or crossing your legs.The Gluteus Medeus is responsible for keeping your knee out and away from your midline. Conversely, your adductors’ job is to pull your thigh and knee inwards towards the midline of your body. If one group is stronger or tighter than the other, the knee constantly be pulled one way or the other and something will give, causing an injury.


Check out the description on the stretch picture of how to stretch the adductors, be sure to hold for 30 seconds on each side. Self massaging of these muscles is also very effective. I like using a foam roller if available, otherwise a ball works great.

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