Your adductors are more commonly known as the muscles in your groin. There are four major muscles in this group known as the pectinous, adductor brevis, adductor longus and the adductor magnus. They originate at different points on the pubic bone and attach at different points on the femur and tibia. These muscle obvious work during hip adduction, however they also contribute to medial rotation and hip flexion. The adductor magnus also helps extend the hip.
Your adductors can get tight easily, and if you have never had them massaged or done any self soft tissue work, you are in for a nasty surprise. Not only can tight adductors lead to adductor injuries such as strains and tears, given the nature of the muscle, tight adductors can lead to the hip and femur medially rotating and can be a large contributor to knee pain.
The great news is that there is a lot you can do at home to help relieve your adductors, starting with the foam roller. We have spoken a lot on this blog about soft tissue release and foam rolling, so hopefully the rationale doesn’t need to be covered. The adductors are in a little bit of an awkward position for foam rolling, but you can access them effectively with a little knowledge.
Here is a video explaining exactly how to foam roll your adductors effectively. Remember to do this often, the first time you do it expect to feel a lot of pain. In this position your muscles are on stretch and the pressure will feel immense, especially if you are tight. You will feel the release the longer and more often you work.
An alternative to the foam roller issuing a medicine ball for more pressure.
As you have probably seen on the site, I have a new ebook out… The Ultimate Self Massage Guide. If you are interested in foam rolling to relieve pain, you need to take a look! It covers all the important muscles in the body, and gives you step by step instructions on how to release them with a foam roller and a tennis ball.