The hip adductor muscles help bring your legs together and rotate your hip inwards. The short adductors include the pectineus, adductor brevis, and adductor longus, and the long adductors include the adductor magnus and gracilis. These start at your pubic bone where the crease of your inner thigh meets your body and move down your thigh bone to the inside of your knee. At the end of these muscles are tendons, which are tough, fibrous tissues that connect muscles to bones.
Groin injuries comprise 2 - 5% of all sports injuries; adductor tendinitis and tendinopathy are among the most common causes of groin pain in athletes. The adductor longus is responsible for 62% of groin injuries, and tends to be the most prone to injury, followed by the gracilis muscle.
This injury is problematic among athletes especially runners and professional dancers, as both activites stress the adductor tendon quite heavily.
The initial damage can range from overstretching or a slightly pulled muscle (grade 1 strain) to partial tearing (grade 2 strain), to complete rupturing of your adductor muscle or tendon fibers (grade 3 strain). If you do not allow your tissues to heal properly, your previous adductor injuries will build upon each other. The inability of your tendon to repair itself encourages microtears to accumulate faster than they can heal, increasing the breakdown of your tissue and reinforcing your pain and disability. The majority of adductor strains are grade 1 or 2 strains that involve partial tears, where your adductor tendon and muscle meet.
Causes and Diagnosing
The most common cause of tendon inflammation is overuse of your adductors. It results from repetitive stress placed on your adductor muscles and tendons during active sports (especially when running, kicking, twisting, or side-stepping), as a result of a sudden fall or direct hit, and/or overexerting yourself in everyday activities that involve twisting or lifting heavy objects while bending or running on an unstable surface (like grass or mud).
Alignment issues, leg length discrepancies, which affect the way you walk, or incorrect sport-specific motions, as well as strength differences in your muscles, lack of exercise and obesity, age-related weaknesses and/or degeneration, and genetics.
Your doctor will perform a medical history and physical examination, and may use some diagnostic tests (including X-Rays, MRIs, bone scans, CT scans, and diagnostic ultrasound) to determine your situation.
Avoid doing too much too soon - decrease, modify and/or avoid any activities that cause pain and irritation.
Stabilize your groin, pelvis and hip area, build your core strength with light weights, exercise bands and balls, core balance training, and exercises to develop strength, speed and agility, such as jumping or bounding. Yoga, tai chi, or a daily stretching routine will also help keep your muscles and joints supple, and will increase your range of motion. Combine these with regular low-impact exercise and healthy diet.
Always warm up and cool down your muscles, learn the proper form and techniques to prevent injuries, and utilize any available mobility supports (braces, taping, orthotics, canes) to help alleviate undue stress and improve your function.
Early diagnosis and proper treatment are important. Rest the adductor and hip, this is essential to prevent further injury. Apply ice or better yet a cold gel pack (because they mold to your body) for 10-20 minutes at a time for at least 3 times a day for the first day up to 3 days and compress the area with a compression short or brace; this will reduces initial inflammation and swelling.
Heat may be used after acute swelling has decreased, to circulate blood through the area and speed the healing process; a dual purpose hot/cold pack is a great option. Blood Flow Stimulation Therapy™ is an excellent tool to reduce pain and inflammation when treating an injured adductor. The application of Blood Flow Stimulation Therapy™ over the affected inner thigh and hip area increases blood flow, helping the tendon heal more quickly.
Often people ice once or twice, rest a bit, then take some Advil or Tylenol and continue with their regular routine. If their strain was minor, their body may heal the soft tissues normally. Unfortunately, this is not the usual result. Because of the stress on the muscle and tendon, their body heals the injured fibers by binding them together with scar tissue. It is a normal protective response of their body trying to prevent further damage. The trick to any tendon injury is getting it to heal quickly to prevent re-injury - something Blood Flow Stimulation Therapy™ is great at! Even with optimum healing there is always less elasticity in a previously injured tendon.
Recovery from adductor tendinitis can take between 2-12 weeks, and adductor tendinopathy can take up to 6 months. This is dependent on your type of injury and your commitment to proper rehabilitation. The more dedicated you are with your treatments, the faster you will see successful, long-lasting results. A good reference point for healing is once you've regained approximately 70% of your pre-injury strength, have full range of motion and are pain free, you can return to your normal activities.
Blood Flow Stimulation Therapy
You can help your body repair itself by speeding its natural healing process using an Inferno Wrap™. The Inferno Wrap's patented design delivers the most effective Blood Flow Stimulation Therapy you can find.
During normal activities, the movement promotes blood flow through our body. Our body responds to the movement by sending oxygen and nutrient-rich blood to the muscles, joints, tendons and other soft tissue in the body.
When at rest, the blood flow to your tendons is greatly reduced. Unfortunately, when your tendon is injured it requires rest but it also needs the blood flow to promote the healing process. Since you can't work your tendon without danger of further injury, you need to stimulate the blood flow another way.
Our innovative Inferno Wrap™ gives you the best Blood Flow Stimulation Therapy available. The Inferno Wrap™ creates energy waves that stimulate blood flow by penetrating through the outer layers of your body. The energy waves reach deep into your muscles, tendons and cartilage, reducing your pain as they heal the inner tissue.
An Inferno Wrap™ gives you unparalleled blood flow stimulation to your injured tendon. You simply won't find a comparable product on the market. Other therapy products can not come close to offering the comfortable, contoured fit and targeted energy treatment an Inferno Wrap™ provides.
You will experience a soothing, penetrating warmth deep in the tissue as it works to stimulate your blood flow, we guarantee it. Now you can reduce your pain and heal yourself with the comfortable, light weight Inferno Wrap™.
The Inferno Wrap™ provides effective, non-invasive, non-addictive pain relief with no side effects.
When your tendon has healed somewhat and it comes time for more aggressive rehabilitation, stretching and activity, Blood Flow Stimultation Therapy warms the muscles in the injured area which increases range of motion and allows for a safer more thorough stretch.
Cold Compression Therapy
Our cold compression wraps work by interrupting and slowing nerve and cell function in the area of your injured tendon. Once blood vessels are damaged they can no longer carry oxygenated blood to the damaged tissue and therefore cells begin to break-down. The deep cold provided by our cold compression wraps slows cell function thereby reducing cellular break-down. Furthermore, because the cold wraps serve to numb the nerves, the wraps also reduce pain!
We have noticed over time that our customers are so fond of our cold wraps that they are frequently coming back and ordering a second one - this way they can cool one while wearing the other. The wraps are becoming very popular with baseball and soccer trainers, and the wraps can be conveniently stored in a cooler for quick application on the field when needed.
Always allow the injured area to return to normal body temperature between hot and cold treatments by waiting 60-90 minutes before applying a different therapy.