The abductor muscles consist of the tensor fascia lata, and gluteus maximus, medius and minimus. Overtraining or making a sudden wrong move during running can trigger a strain in the abductors. This injury is also known as a pull and it takes place when muscle fibers get torn. When the injury has stabilized, corrective exercises can be done for rehabilitation. Before you begin, make sure to get clearance from your health care provider.
Lying Leg Over Stretch
A lying leg over stretch targets the abductor muscles from a face up position. Begin by lying flat on your back with your legs out straight. Carefully raise your injured leg, bend your knee and pull it in by your chest with your hands. Now move your leg over toward your left shoulder and hold for 20 to 30 seconds. Slowly release and repeat on your other side. Only move your leg as far as you are capable. Stop the second you feel pain.
Standing Leg Cross
The standing leg cross stretches the abductors and the iliotibial band which runs down the side of the thigh. Start with your feet hip-width apart and arms resting at your sides. Carefully lift your left foot and move your left leg behind your right. Place your foot down on the floor and bend laterally to your right side. When doing this, keep your legs as straight as possible. Hold for 20 to 30 seconds, slowly rise back up and repeat on the other side.
Standing Abduction
Standing abduction strengthens the abductors with the weight of your body. Begin by standing with your feet together and hand on a wall or table for balance. Steadily lift your right foot off the floor and raise your right leg in the air laterally to your right. Once you've gone as far as possible, slowly lower your leg back down and repeat. Finish a set of reps and switch sides. For a variation, perform this exercise from a side lying position with your legs stacked. As you get stronger, increase the resistance by strapping ankle weights to your lower legs.
Stepouts
Stepouts work the abductors with the help of a rubber resistance loop. Start out by slipping the loop around your lower legs. When you do this, make sure it sits flat. Now space your feet apart until you feel a slight bit of resistance on the band. Keeping a slight bend in your knees, lift your right foot and take a wide step to your right. Once your foot touches the floor, lift your left foot and step the same direction. After holding for a second, lift your left foot and take a wide step to your left. Place your foot down and move your right foot over. Continue to alternate back and forth. You also have the option of taking a series of steps across the room in one direction, then stepping back to your starting point.
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