How to Treat a Pull of the Adductor Muscle

The adductor muscles run from the groin to the knee along the inside of the thigh, and make up the largest muscle mass in the human body. It is easy to pull and strain these muscles due to their size, lack of stretching and their function in many different stages of gait. Athletes commonly injure these muscles-especially short distance runners and jumpers. Football players often hurt their adductors during sudden movements and changes in direction.

Things You'll Need

  • Ice
  • Ace Bandage/pull-on sleeve
  • Crutches
  • Heat
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Instructions

    • 1

      Rest, ice, and elevate the injured abductor muscle immediately after the injury. Icing the injury is important to prevent swelling in the thigh. Ice the injured area for 20 minutes, and then rest it for 20 minutes. Do this icing regimen several times a day for four to five days.

    • 2

      Compress the injured area by wrapping it securely with an Ace bandage or a pull-on leg sleeve. Wear the compressing wrap as often as possible for four to seven days, until the swelling has subsided. Continue to wrap the injured area while performing physical activities for up to 90 days.

    • 3

      Use crutches if the injury is severe. This will keep weight off of the injured area and speed the healing process.

    • 4

      Use heat after the swelling subsides to help keep the area limber. Heat and stretch the muscles before exercising. Ice the injury following exercise. You also can perform the heat-stretch-ice regimen sans exercise throughout the day until the injury feels better.

    • 5

      Strengthen the area with a cross-legged resistance exercise. Sit on the floor with your legs crisscrossed "Indian style" and place the palms of your hands on top of your knees. Gently lift your knees, which will cause your inner thighs to tighten. Hold for 10 seconds and release. Perform three sets of 10 repetitions each day.