The large adductors of the thighs are the largest in the medial group. They are located above the thin muscle. Their beginning forms a short tendon. Muscle bundles diverge and attach to the femur.
Exercise "Scissors"
It is carried out as follows. Starting position:
- A man sits on a gymnastic rug.
- Palms are placed under the buttocks.
- The shoulders are off the floor a little. At first it is difficult to implement, but if possible, you should constantly stretch your chin to your chest. This action will help to quickly strengthen the neck muscles.
- Legs lift off the floor and rise 30 cm.
Performance:
- Legs are bred and crossed. Actions are carried out vigorously. Muscles collected.
- The distance between the legs at maximum dilution should be about 30 cm.
- When performing the exercise, you should try to constantly draw in your stomach.
- 20 approaches are being made.
Allowed to rest a bit. Then the exercise is repeated.
Squats
Squats are most useful for the inside of the legs, focused on the activity that the adductors of the thigh need. Squat exercises are among the most effective.
Starting position:
- Straighten up, stand up straight.
- It is necessary to widely spread your legs, but you need to make sure that further exercise does not bring discomfort.
- Socks turn in opposite directions.
Performance:
- Crouch, trying to reach a line running parallel to the floor.
- Straighten your back and constantly monitor your posture.
- Rise to the starting position.
In total, about 30 squats are required. Between them, you can make small pauses to give unloading to the muscles. With good physical preparation, you can perform the exercise while holding dumbbells in your hands. It is advisable to take them in a light weight so as not to overload the muscles of the legs.
Lunges
Lateral lunges are carried out to increase muscle tone and develop their endurance. Starting position:
- Stand straight, legs apart.
- Put your hands on your belt.
Performance:
- A sharp lunge to the right is made. To do this, the right leg is first bent at the knee, and then left to the side.
- Traced the position of the knee. It should not protrude more than the outline of the sock.
- The left leg is given the most extended position, due to which a small stretch is provided.
- You should try to lower yourself to the lowest possible position, but you should not take actions that are higher than personal capabilities.
- In this position, you need to stand for a few seconds, after which the starting position is taken.
- A similar attack is made to the left. It is necessary to ensure that when performing exercises on both sides, the distance between the legs does not differ.
About 20 lunges are made. You can divide them into two by making a short pause.
Symptoms of Stretching
It seems to a man as if something clicked in his leg. This signal may indicate stretching, which received the adductor muscles of the hips. The stronger they hit, the clearer the sound will be. This phenomenon is accompanied by intense pain that appears almost instantly. Hematoma formation on the hip is observed. The affected area is very painful, sensitive even to light touches. Typically, the injury is localized in the area where the muscle passes into the tendon.
Degrees of stretching
- The first degree is the easiest. Stretching is the least painful, tissue regenerates quickly, so there is a minimum of problems. A hematoma does not form, but pain in the thigh is noticeable.
- The second degree is manifested by quite severe and prolonged pain. A few hours after the onset of symptoms of stretching of the adductor muscle, a hematoma appears.
- The third degree differs from the previous ones by the severity of the person's condition. Muscle breaks are noticeable, there is a strong hematoma. For treatment and complete recovery of the leg after such an injury, several weeks or months are needed.
Treatment tips
When the long adductor muscle of the thigh is injured, it is necessary to ensure complete rest of the leg. It is impossible to carry out even small loads on it, as this will worsen the patient's condition. Even with stretching of the first degree, it is necessary to take a sick leave for several days and take care of the leg until all the unpleasant symptoms that the adductor muscle of the thigh shows are completely eliminated. Stretching can be very strong. It is likely that the doctor will prescribe crutches for some time so that the patient does not experience severe pain during independent movement.
To accelerate the restoration of damaged muscles, it is necessary to use cold compresses. The large adductor muscle of the thigh will be better regenerated if you put a regular compress for 20 minutes. You can use ice. It is pre-wrapped in dense fabric, and then applied to the leg. An alternative is any container filled with cold water.
A compression bandage is often applied to a limb affected by a sprain. If the sprain is very strong, a hematoma has arisen, then you should wait for it to pass or reduce its severity, and only then apply a bandage, after consulting with your doctor. If the patient is forced to stay in a lying position for some time, then it is necessary to raise the leg up and ensure its reliable fixation. This will improve blood flow to the extremities, which will affect the early resorption of the hematoma and accelerate tissue regeneration.
Treatment features
If severe pain occurs or in the absence of improvement, it is necessary to take non-steroidal anti-inflammatory drugs. When the proper effect is achieved and the patient recovers, it is necessary to provide him with a set of physiotherapeutic procedures in order to regenerate the adductor muscles of the hips. Physical exercises are also very useful, so you need to choose an exclusive complex for the patient. If after an injury regularly perform physiotherapy exercises, then the full restoration of the damaged muscle is guaranteed.
Sometimes, with a third degree of stretching, surgical intervention is indicated. When it is necessary to stitch strongly torn muscles, you have to do an operation. After recovering from the consequences of the injury, the patient is also recommended to undergo physiotherapeutic procedures and physical exercises.
Effects
Typically , muscle strain does not imply significant adverse effects. Even after a severe injury, muscle function can be restored to the state that was before it was received. Treatment of the adductor muscle of the thigh occurs from a week to six months. If at this time all actions are carried out according to the rules, then in the future a person will not have problems with a damaged leg.
Exercises for the adducting muscles of the hips should be performed daily, giving them at least 20 minutes. If they are carried out as physiotherapy exercises, you should constantly monitor your feelings. If you experience pain, you need to interrupt classes or move from complex to easier exercise. To undergo a full rehabilitation from stretching, which the adducting muscles of the hips have received, as well as achieving a state equivalent to the health of the legs before the injury, it is necessary to perform a set of exercises and other therapeutic measures for a long time. The load should be evenly distributed on both limbs. A competent approach will help both cure and develop adductor muscles, which will have a beneficial effect on the health and endurance of the legs.