Pain and discomfort in the hip adductors is very common among athletes.
In football players in particular, the incidence of adductor pain is 10 to 18% per year, accounting for 69% of all muscle strain and pain.
Below we describe some exercises for the adductors so that you can perform them and reduce the likelihood of injury to this muscle area.
Adduction with rubber band
You’ve probably seen this exercise in the gym or on a piece of equipment before. It involves attaching the band to a post and hooking the foot closest to it, usually at ankle height. The idea is to perform the adduction movement, bringing the leg closer to the center of the body and fighting against the resistance of the elastic band. The further you stand from the bar, the more you work the muscle.
Lift a leg
A less demanding alternative. Lie sideways on a mat so that your support points are your hips and elbows.. Now bend the knee of the leg on top and straighten the other so that it is parallel to the floor. The aim of the exercise is to raise and lower the leg in a controlled manner.
Opening and closing the legs
This is one of the exercises that allows you to train abductors and adductors at the same time. It’s very simple and you just have to lie on your back on the floor. Then lift your legs so that your feet point toward the ceiling—and that your legs form a right angle with the rest of your body—and begin opening and closing both legs at the same time.
Lateral raise
In a crawling position, with your forearms resting on the floor and one leg extended back., begins moving the leg laterally, outward and inward, moving the foot away from and closer to the center of the body. This exercise not only strengthens the adductors but also the abductors.
Side lunge
It is a variant of the classic lunge and is also one of the exercises for abductors and adductors. In this case, you need to stand with your legs wide apart and move your body from side to side while bending one knee and the other leg supporting your weight. Between sides, you should return to the middle starting position if you want to achieve a greater range of motion.
