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Ways You Can Prevent Adductor Tendinopathy

Adductor Tendinopathy Stretches to Alleviate Groin Pain

What is Adductor Tendinopathy?

Adductor Tendinopathy occurs when there is damage to the tendons of the adductor muscles. The adductor muscles are located in the groin and pelvic area, which is why many patients complain of pain in their inside thigh or groin area.

If you have adductor tendinopathy, you may also feel the muscles get tight or stiff as well as reduced mobility, swelling, or weakness of those muscles. Adductor Tendinopathy will get worse if you continue to use the adductor muscles. It may even become more intensely painful or sore. It’s important to seek medical help for any groin pain you experience, including Adductor Tendinopathy, as a means of prevention for further injury or damage.

Possible Causes & Risk Factors of Adductor Tendinopathy

It’s important to understand the possible causes and risk factors of adductor tendinopathy to know how to prevent damage to the adductor muscles.

Common causes of adductor tendinopathy: 

  • Strain or trauma to the adductor or groin muscles
  • Extremely tight adductor or surrounding muscles
  • Overuse of the adductor muscles that results in muscle fatigue
  • Previous pelvic or groin injury
  • Weak adductor muscles

Common risk factors of adductor tendinopathy: 

  • Age, as it may decrease range of motion
  • Excessive sitting or a sedentary lifestyle
  • If you are inactive, not moving enough or stretching can cause damage

3 Strategies to Prevent Adductor Tendinopathy & Groin Pain

If you have adductor tendinopathy, you know how painful it can get. That’s why it’s so important to do what you can to prevent injury or damage before it happens. At the Groin and Pelvic Pain Institute, we aim to educate the public about the importance of addressing persistent groin and pelvic pain concerns to get diagnosis and treatment that help avoid further injury.

1. Warm-Up and Cool Down

Warming up and cooling down are important ways to get your muscles prepped for physical activity. If you sat a lot during the day, then rush into a game of football or strenuous exercise, there is always the potential for injury. If you notice your muscles begin to feel sore, swollen, or inflamed, don’t push yourself, and overuse them.

2. Stretch Frequently

Stretching helps keep your muscles flexible which leads to improved range of motion. Range of motion causes less problematic mobility concerns with your joints, tendons, and muscles. Even 15-60 seconds of stretching one muscle can make a huge difference. Some of the best stretches for your adductor muscles include sitting straddle and reaching towards both feet with your same arm. The butter fly stretch is also a great stretch to relieve tightness in your adductor muscles.

3. Eat Anti-Inflammatory Foods

In the modern day, there are so many sources of inflammation including stress throughout the day. When you eat a diet rich in anti-inflammatory foods, you are helping improve your immune system, building muscle proteins, and reducing inflammation throughout your body. Reduced inflammation can help your body adapt to stress with more ease. And it can be achieved with nutrition! Here are some anti-inflammatory foods you can add to your diet to improve your health:

  • Berries
  • Salmon
  • Broccoli
  • Avocados
  • Peppers
  • Tumeric
  • Dark chocolate
  • Tomatoes
  • Cherries

Relieving Adductor Tendinopathy Pain

If you are experiencing adductor tendinopathy or groin pain, we recommend talking with a medical professional. However, for some, the pain can be excruciating. Here are a few ways you can relieve adductor tendinopathy pain at home until you can visit a groin and pelvic pain specialist.

  • Ice the area for 15-20 minutes to minimize pain, swelling, and inflammation.
  • Stretch your adductor muscles very slowly and gently to reduce tightness.
  • Massage your quads, hamstrings, and other surrounding muscles with a massage roller
  • Rest your adductor muscles – do not engage in physical activity, as it may make the pain or tendon damage worse.
  • Pain medicine may help, but be sure to check with your primary care provider prior to taking any pain medications.

When to Seek Medical Help

At the Groin and Pelvic Pain Institute, we are fully committed to the diagnosis and treatment of this spectrum of illnesses. Groin and pelvic pain can be caused by a multitude of underlying issues. If you do have adductor tendinopathy, unfortunately, it does not go away on its own. If you are experiencing any of the symptoms above, schedule a free consultation with our groin and pelvic pain doctor who specializes in Adductor Tendinopathy, Dr. Iraci, to address your concerns and determine causes and treatments available.

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