An adductor strain is an injury to the muscles of the inner thigh, commonly known as the
adductors. In the human body, there are five different adductor muscles in each leg. These
muscles are responsible for pulling the leg inwards towards the midline of the body, as well as
stabilising the leg and pelvis during everyday activities and sports. Strains typically occur when
the muscles are overstretched or exposed to excessive force, particularly during sudden
movements.
Once an accurate diagnosis has been made, rehabilitation can begin. This guide outlines a
range of exercises to support the rehabilitation process for adductor strains.
Early Stage Isometric Rehab Exercises
- Isometric hip adduction squeeze (knees bent)
- Isometric hip adduction squeeze (knees straight)
- Standing hip adduction isometric with resistance band
- Seated hip adduction isometrics
Guidelines:
- Choose 1-2 variations
- Start with 3 sets of 10-30 seconds
- Progress to 3-5 sets of 30-60 seconds
- Can be performed 3-7 times per week
Early Stage Isotonic Rehab Exercises
- Standing hip adduction with resistance band
- Seated hip adduction with resistance band
- Side-lying hip adduction
Guidelines:
- Choose 1-2 variations
- Start with 3 sets of 8-15 reps
- Progress by increasing band resistance, movement speed, and/or range of motion
- Should be performed 3 times per week
Mid Stage Rehab Exercises
- Short lever Copenhagen plank
- Copenhagen plank
Guidelines:
- Start with the short lever Copenhagen plank and progress to the full Copenhagen plank
- Begin with 3 sets of 10-30 seconds
- Progress to 3-5 sets of 30-60 seconds
- Should be performed 3 times per week
Late Stage Rehab Exercises
- Copenhagen plank raises
Guidelines:
- Start with 3 sets of 5-10 reps
- Progress to 3-5 sets of 10-15 reps
- Increase exercise intensity by expanding the range of motion and/or speed of movement
- Should be performed 3 times per week
Summary
The exercises outlined above are designed to strengthen the adductor muscles and facilitate a smooth recovery. Progress exercises gradually until you reach your goals, which will vary depending on individual needs and objectives. If you need further assistance with your adductor strain, reach out to our qualfied physiotherapists.
