Where is your abductor?

The muscles that sit around the side of the hip are called the hip abductor muscles. Their main functions are to move your leg out away from the midline of your body (abduction) and to anchor your pelvis to your femur when standing on one leg.

Where are your abductors located?

The abductor muscle group is located on the lateral side of the thigh and moves the thigh away from the body's midline. These muscles include the piriformis, superior gemellus, inferior gemellus, tensor fasciae latae, sartorius, gluteus medius, and gluteus minimus muscles.

What is my abductor?

Abductors are the muscles that rotate an arm or leg to the side of the body. The abductor tendons in the hip help the hip open out to the side.

Where is hip abductor pain?

Symptoms of Hip Abductor Tears

The symptoms include pain and tenderness over the lateral aspect of the hip, which may aggravate with activities such as running, climbing stairs, prolonged sitting or walking, and lying on the affected side of the hip.

What is hip abductor pain?

Instead, there is hip abductor muscle pain and weakness. This syndrome involves muscle imbalances that result in overuse strain of the gluteus medius and gluteus minimus muscles, myofascial trigger points, and trochanteric bursitis.

How to strengthen Adductors (fix hip pain)

How do I get rid of hip abductor pain?

Your doctor may suggest applying ice to the affected area in 10- to 15-minute increments. They will also recommend you avoid activities that will overuse your hip flexors. Additionally, gentle stretching exercises can help reduce muscle tension and decrease the likelihood of future injury.

How do you treat abductor pain?

Most adductor muscle strains respond to conservative treatment. Initial treatment includes activity modification, which may temporarily include crutches. Ice and anti-inflammatory medication are appropriate for acute muscle strains. As symptoms improve, gentle stretching and strengthening exercises are appropriate.

How long does it take for an abductor muscle to heal?

Usually, you will be able to return to sports after three to six weeks. If you have torn the adductor muscle between the tendon and bone, which is less common, recovery can take much longer ─ between 10 and 14 weeks.

What does a torn adductor muscle feel like?

Pain and tenderness in the groin and the inside of the thigh. Sudden onset of pain sometimes accompanied by the sensation of a pop in the inner thigh. Failure to continue activity after initial onset of pain. Pain when you bring your legs together or when you raise your knee.

What causes adductor pain?

Adductor strain is a common cause of groin injury and pain among athletes. Risk factors include previous hip or groin injury, age, weak adductors, muscle fatigue, decreased range of motion, and inadequate stretching of the adductor muscle complex.

What is a hip abductor repair?

Hip abductor tendon repair is a procedure designed to treat painful tendinosis and tearing of the hip abductor tendons (see hip abductor). The outpatient procedure is performed under general anesthesia and typically takes 1 – 2 hours.

What causes weak hip abductors?

As a result of extended time spent sitting during the day, many people develop weak gluteal (buttock) muscles, which include the hip abductors. Being inactive for a long time can lead to the body essentially 'turning off' these muscles, making them harder to use (activate) during exercise.

How do you stretch your hip abductors?

Hip abduction

Place the hands on either the wall or the hips for balance. Raise the left leg out to the side as high as possible without rotating the hips. Hold for 5 seconds. Return to the starting position and repeat 10 times.

What exercises work the abductors?

How do you strengthen your abductors?

Lift your top leg up just higher than your hip until you feel your hip flex and hold for 2 seconds. Lower down for a count of 3, returning to the start position. Repeat on 1 side for 10 reps and then switch to the other leg, working up to 3 sets. As you progress, aim to do 20 reps on each side.

How do you repair a torn adductor?

Most adductor strains are treated with conservative measures including rest, icing, compression, elevation, anti-inflammatory medications and after 48 hours, gentle stretching and strengthening exercises. However, progression depends upon pain. Physical therapy may be indicated.

How serious is an adductor strain?

Sudden movements usually trigger an acute groin strain, such as kicking, twisting to change direction while running, or jumping. Athletes are most at risk for this injury. Groin strains usually aren't serious, although a severe strain may take a long time to recover from.

Can adductors cause hip pain?

1 Poor hip stability from weak or tight adductors can lead to low back pain or make it worse. Strengthen these muscles with targeted exercises, however, and you can build a balanced chain of muscles to support your hips and back. To target your adductors, add these simple exercises to any workout a few times a week.

Is walking good for adductor muscles?

As soon as your walking pace increases, the adductor magnus and adductor longus contract more quickly and strongly, which strengthens and tones these muscles. In the same way, the gracilis muscle is required to produce a quicker and stronger contraction to slow down the leg before it hits the ground in the swing phase.

Can a torn adductor heal on its own?

Medically Reviewed Adductor Muscle Treatment

Torn groin injuries can heal on their own given time and rest. To assist with treatment and pain management, try: Ice: Ice the inside of the thigh. This will reduce pain and swelling, which can speed up recovery.

How long does adductor tendonitis take to heal?

Acute adductor tendinopathy that has only been around for a short period of time can take up to 4 to 8 weeks to recover. However, if the adductor tendon pain has been around for longer than, for example, months or years, it is considered chronic groin pain and most likely in the degenerative phase.

What is abductor tendonitis?

The gluteus medius and minimus muscle-tendon complex is the primary stabilizer of the hip and inserts on the upper portion of the femur at the greater trochanter. Inflammation and/or degeneration of this muscle-tendon complex is called abductor tendonitis.

Is walking good for groin strain?

Immediately following your consultation, your physical therapist may advise you to: Rest the area by avoiding walking or any activity that causes pain. Crutches may be recommended to reduce further strain on the muscles when walking. Apply ice packs to the area for 15 to 20 minutes every 2 hours.

How long does it take for a pulled muscle in your hip to heal?

A mild strain can take a few weeks to heal. But a severe strain can take six weeks or more to heal, according to Summit Medical Group. Failing to rest and recover a hip flexor strain usually only results in a worse injury and greater pain at a later time.