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"
Performed as follows. Starting position:
- A person is positioned on a gymnastic mat.
- Palms under the buttocks.
- Shoulders off the floor a little off. At first, this is difficult to implement, but if possible, you should constantly stretch your chin to your chest. This action will help to quickly strengthen the muscles of the neck.
- Legs lift off the floor and rise 30 cm.
Execution:
- Legs spread and crossed. Actions are carried out vigorously. Muscles collected.
- The distance between the legs at the maximum breeding should be about 30 cm.
- When performing the exercise, you should try to constantly pull in the stomach.
- 20 sets done.
A little rest is allowed. The exercise is then repeated.
Squats
Squats are most beneficial for intern althe sides of the legs are focused on the vigorous activity that the adductors of the thigh need. Squat exercises are among the most effective.
Starting position:
- Stand up straight.
- You need to spread your legs wide apart, but you need to make sure that the further exercise does not bring discomfort.
- Toes turn in opposite directions.
Execution:
- Squat down trying to reach a line parallel to the floor.
- Align your back and constantly monitor your posture.
- Rise to starting position.
It takes about 30 squats in total. Between them, you can make small pauses to give unloading to the muscles. With good physical fitness, 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
Side lunges are performed to increase muscle tone and develop their endurance. Starting position:
- Stand up straight, legs apart.
- Put your hands on your belt.
Execution:
- A sharp lunge is made to the right. To do this, the right leg is first bent at the knee, and then left to the side.
- Trace the position of the knee. It should not protrude more than the contour of the toe.
- The left leg is given the most extended position, which ensuresslight stretch.
- You should try to sink to the lowest possible position, but you should not perform actions that are beyond personal capabilities.
- Stand in this position for a few seconds, after which the starting position is taken.
- A similar lunge is done to the left side. It is necessary to ensure that when performing the exercise in both directions, the distance between the legs does not differ.
About 20 lunges are made. You can split them in half by taking a short pause.
Stretch symptoms
It seems to a person that something clicked in his leg. This signal may indicate a stretch that the adductors of the thighs received. The more they are torn, the more distinct the sound will be. This phenomenon is accompanied by intense pain that appears almost instantly. There is a hematoma formation on the thigh. The affected area is very painful, sensitive even to light touches. Usually the injury is localized to the area where the muscle passes into the tendon.
Stretching degrees
- The first degree is the easiest. Stretching shows the least pain, tissues regenerate quickly, so there is a minimum of problems. Hematoma does not form, but pain in the thigh is noticeable.
- The second degree is manifested by rather strong and prolonged pain. A few hours after the onset of symptoms of an adductor sprain, a hematoma appears.
- The third degree differs from the previous ones in the severity of the conditionperson. Muscle ruptures are noticeable, there is a strong hematoma. For the treatment and full recovery of the leg after such an injury, several weeks or months are needed.
Treatment Tips
When the long adductor thigh muscle is injured, it is necessary to provide complete rest to the leg. It is impossible to carry out even small loads on it, as this will worsen the patient's condition. Even with a first-degree sprain, it is necessary to take a sick leave for several days and take care of the leg until the unpleasant symptoms that the adductor thigh muscle shows are completely eliminated. The stretch can be very strong. Probably, the doctor will prescribe crutches for a while so that the patient does not experience severe pain when moving independently.
Cold compresses should be used to speed up the recovery of a damaged muscle. The adductor maximus muscle of the thigh will regenerate better if a regular compress is applied for 20 minutes. You can use ice. It is pre-wrapped in a dense fabric, and then applied to the leg. Any container filled with cold water can serve as an alternative.
A sprained limb is often covered with a compression bandage. If the stretching is very strong, a hematoma has occurred, then you should wait for it to pass or decrease in severity, and only then apply a bandage, after consulting with your doctor. If the patient is forced to lie down for some time, then it is necessary to lift the leg up and ensure its reliablefixation. This will improve the blood flow in the limb, which will have an impact on the speedy resorption of the hematoma and the acceleration of tissue regeneration.
Features of treatment
If you experience severe pain or if there is no improvement, you should take non-steroidal anti-inflammatory drugs. When the proper effect is provided 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 thighs. Physical exercises are also very useful, so you need to choose an exclusive complex for the patient. If after an injury you regularly perform physiotherapy exercises, then the complete recovery of the damaged muscle is guaranteed.
Sometimes surgery is indicated for the third degree of sprain. When you need to sew severely torn muscles, you have to do an operation. After recovering from the effects of an injury, the patient is also recommended to undergo physiotherapy and exercise.
Consequences
Usually, stretching a muscle does not involve significant negative consequences. Even after a severe injury, muscle function can be restored to the state it 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 an injured leg.
Exercises for the adductors of the thighs should be performed daily, giving them at least 20 minutes. If they are carried out as a therapeuticphysical education, you should constantly monitor your feelings. If pain occurs, you need to interrupt classes or switch from a difficult to an easier exercise. To undergo a complete rehabilitation from the sprain that the adductors of the thighs received, as well as to achieve a state equivalent to the he alth 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 he alth and endurance of the legs.
