Performing external hip rotation exercises (lying clams) and hip abduction exercise ( lying leg abductions and side bride with leg adbuctions) will help strengthen the opposing muscle groups and aid in injury prevention. Slow your knees and lower leg to extend in a horizontal motion away from the body while keeping the ankles in line with the knees and the foot flexed. Stretching the adductors is particularly recommended for those wishing to improve their squat range of motion as well as those suffering from running injuries such as patellofemoral pain or ITB pain. Place a pillow or pad on the ground for your knee. This can lead to a rounding of the lower back at the bottom of the squat position, this increases the compressive forces on the discs of the lower spine. To perform the adductor rock back stretch correctly, you need to nail the set up position. Tight adductors similar to tight hamstring muscles prevent anterior pelvic tilt during the squating movement. Over time this can increase the chance of developing patellofemoral pain and iliotibial band pain. This produces a dipping in of the knees increasing the activation of the lateral thigh muscles (vastus lateralis) and increases the strain on the knee. During movements such as squats the adductors may function as an internal hip rotator, as they pull the thighs together. Do This Instead of Static Stretching for Tight Adductors Maintain alignment of the spine Minimize hip shift away from working side Keep elbows locked Move.
The adductor muscles work to bring the thighs together (adduct) and to extend the hip joint.
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