What can I do about adductor pain?

• The adductor pain is usually characterized by a so-called hypertonicity of the muscles on the inside of the leg. Hypertension means an increased state of tension, which means that the affected muscles usually feel very tight and pain when external pressure is applied.

With adductor pain, measures that reduce the tension in the muscle and thus bring it to relaxation often help:

Relieve adductor pain with massage

1. You can massage the muscles yourself while sitting with your legs stretched out.
2. To do this, grasp the adductors extensively with your hand and apply pressure to the muscles with the heels of your hands.
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3. If you also spread your leg, i.e. the adductors are stretched a little, the effect increases.


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4. You can also massage the muscles with your fingertips. To do this, make circular movements in the shape of a figure eight directly on the painful areas.

Stretching the muscles in adductor pain

1. Light stretches can also help with adductor pain.
2. To do this, stand upright with your legs in a straddle position.
3. Now shift your weight more and more onto your right leg. In the final position, the left leg should be fully extended and the right leg should be bent at the knee.
4. Shift your weight until you feel the stretch on the inside of your left thigh. If you don't feel anything, correct your position by spreading your legs even further.
5. Hold the stretch for about 3 breaths.
6. Then repeat the stretch for the other side, shifting your weight onto your left leg.

Relieve adductor pain with heat

• The application of heat can also reduce tension in the muscles and thus help with adductor pain. For example, place a hot water bottle on the affected areas.

Medical check-up for recurring adductor pain

• If you feel like that pains radiate from another part of the body or if you suffer from adductor pain frequently and this interferes with your everyday life, you should consult a doctor or physiotherapist.

Even before you see a doctor, you can ask yourself the following questions:

1. When exactly, in which situation, does the pain occur? (e.g. B after or during a sporting activity)
2. What is the quality of the pain? (e.g. B. stabbing, pulling, pressing) Do you have the feeling that it is pure muscle pain?
3. Can you identify a specific movement that causes adductor pain?
4. How long does it take for the pain to subside?
5. Are there any measures that can help you in the painful situation?