With an ever increasing number of runners in the U.S., running injuries( are always a concern. These injuries can be either acute as with muscle pull, or chronic as it occurs over time. Unfortunately the hip adductor muscle group is one area where injury can strike.
What Are the Hip Adductors?
The adductors of the hip are a group of muscles that can be found on the upper inner thigh and groin area. The muscles that make up the hip adductor group include the adductor magnus, adductor longus, adductor brevis, pectineus, gracilis and obterator externus. These all work together to bring the thigh closer to the midline of the body, as when you squeeze your thighs together. They also work to medially rotate the thigh, as when pointing the toes inward.
Running Injuries to the Hip Adductors
If you have ever heard of a "pulled groin," it's referring to the adductors. When one or several of these muscles that make up the groin area are overstretched or strained, it is commonly called a pulled groin. This can be the result of running, but more commonly caused due to an abrupt change of direction or sudden stop and go movement. This type of injury is mostly seen in field sports.
Adductors Causing Running Injuries
On the other hand, it can sometimes be the adductors that help to cause a running related injury. This is a more chronic injury, occurring over several weeks. When weak adductors are paired with tight abductor muscles, the leg can overly rotate laterally over time which can pull the kneecap out of alignment. With the misalignment of the kneecap, "runner's knee" or patellofemoral syndrome can occur. The adductors usually prevent this misalignment by acting as an opposing force to lateral rotation of the leg, but fail to do so when weakened.
Injury Prevention
By properly strengthening the adductor muscles, the likelihood of both acute and chronic running injuries can be reduced. A strong adductor group will help prevent an overstretching that can occur when subjected to movements that you are unfamiliar with or undertrained in. Strengthening will also help to keep the leg and kneecap properly aligned when walking and running. Single-leg squats and deadlifts will help as well as lateral movements like lunges.
References
- Running USA Statistics
- "Human Anatomy & Physiology"; Elaine N. Marieb, et al.; 2007
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