Thursday, July 11, 2019

Compression Shorts for Adductor Pain and Weakness

Most adults have experienced a strain at some point during their lives; a strain injury can affect any
muscle but is most common in the back, neck, shoulders and legs. Oftentimes, strains are simply referred to as a "pulled muscle", which is an accurate description of what happens during a strain, since a strain is caused by a muscle being stretched beyond capacity.

When you experience a "pulled groin", you’ve stretched the muscles that are also known as the hip adductors. There are three muscles that comprise the hip adductor, all of which can potentially be affected by a sports injury.
The adductor muscles are responsible for thigh adduction and rotation, as well as proper extension of the hip. An adductor strain is most common in sports such as soccer, hockey, tennis, sprinting, rugby and baseball. That's because the adductor muscle group becomes most challenged when rotation occurs, typically during a sudden movement when an athlete changes direction or kicks a ball using the inside of their foot. During actions such as these, the groin muscles have to contract to generate oppositional forces, which places a significant load on the entire adductor complex.

While anyone could potentially suffer an adductor injury, some people are more inclined.

Factors that put you at higher risk for a groin pull include:

  • Sports & activities that require sudden changes in direction
  • Sports & activities that require sudden exaggerated force
  • Weak adductors from chronic under-use
  • Muscle fatigue from overuse
  • Improper stretching
  • Excessive pronation
  • A previous injury
  • Advancing age


Exercises to Strengthen the Adductor Complex

While injuries are never 100 percent preventable, there are ways to protect yourself. Stretching and strengthening your muscles while focusing on small as well as large muscle groups, are an integral part of staying fit and healthy.
Since your adductor complex is comprised of several individual muscles, there are a range of exercises available to you. Creating a strong and flexible hip will help you to not only prevent injuries during workouts but also in your day to day activities.


Adductor Squeeze

  • Lie on your back with your knees bent and feet flat on the floor
  • With a Pilates ring or exercise ball between your thighs, bring your knees together slowly for 5 seconds before relaxing
  • Repeat for several minutes




Forward, Backward & Side Lunges


  • Forward Lunging
  • Standing with your feet hip-width apart, take a confident step forward onto your right leg
  • Shift your weight forward
  • Begin to bend your knees, taking care not to extend your right knee beyond your right toe
  • Lower your body until your right thigh is parallel to the floor
  • Press the right heel into the ground to return to a standing position
  • Repeat using other leg



Backward Lunging

  • Standing with your feet hip-width apart, take a confident step backward onto your right leg
  • Shift your weight forward
  • Keeping your knee positioned directly over your ankle, lower your hips until your right thigh is parallel to the floor
  • Drive back up through the heel
  • Repeat using other leg


Side Lunging

  • Standing with your feet hip-width apart, take a slow step out to the side with your right leg
  • With toes pointed forward, shift your weight to the right
  • Keeping your left leg straight, lower your hips so that your right knee does not extend past your toes
  • Push through your right heel to return to your starting position
  • Repeat using other leg



Groin Stretch

  • Take a wide stance
  • With your toes pointed slightly outward at a comfortable ankle, drop your hips
  • Keeping your chest up, use your elbows to push your knees out and back while relaxing into this position



Hip Extension

  • Beginning on all fours, shift your weight to the left and raise your right leg up behind you
  • Hold this position for 10 seconds before releasing and switching to the other leg



  • This exercise can also be performed using light to medium strength resistance tubing or a resistance band.



Hip Flexor Stretch

  • Begin this stretch as you would a lunge, taking a large step forward with your right knee
  • Kneel with your left knee on the floor, creating a 90 degree angle with the leg in front of you
  • With your palms on your lower back, slightly arch your back while sinking into your hip
  • Lean forward into your hip while engaging your core and buttock
  • Hold for 30 seconds, Repeat using other leg



Lateral Jumping

  • With feet slightly apart and knees bended to a squat position, push upward through the heels to jump side to side
  • Jump over tape on the floor
  • Jump to two opposing cones
  • Jump over a small obstacle
  • Jump onto a plyobox
  • Perform at 30- to 60-second intervals



Strain Management

A strain should be managed with rest, ice, compression and proper physical therapy. You can further alleviate pain and discomfort associated with a strain by taking an analgesic such as acetaminophen or ibuprofen.
Alongside stretching and range of motion exercises, physical rehabilitation for strains can also include resistance and strength training exercises. Most people recover from strains within 1-2 months, however, everyone is different and proper medical supervision is advised.



Products for Groin Pain & Weakness

Athletes who are at high risk for adductor injuries can benefit from directional compression shorts, both for the prevention and during the treatment of groin strains. Thermoskin athletic compression shorts are endorsed by the Australian Physiotherapy Association, and are designed to help treat and prevent adductor injuries. These shorts are also ideal for athletes or active people who need additional support for their quadricep muscles, the lower back and hamstrings.
Thermoskin's athletic compression shorts work by applying even compression to tissues without becoming constrictive or uncomfortable. They can be worn for long periods of time and fit well under clothing including work pants.

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