How To Rehab Pulled Adductor Muscle

The Adductor Loading Strategy Adductor strains occur either from chronic overload or a sudden stretch. While the treatment used to include rest and icing, progressive strengthening exercises can help to speed up the recovery process. This video demonstrates a 3-step exercise progression. Step 1: Side-Lying Isometric In the early stages, the adductor muscles may not tolerate movement under tension. Use a side-lying leg raise to introduce static load. Hold this position for 30 to 45 seconds to build initial tolerance without irritating the injury site. Step 2: Sumo Squats Once you can handle an isometric hold, we introduce movement and increased range. The wide stance of the sumo squat shifts the demand onto the adductor complex. The key is tempo: perform these slowly over 6 to 8 seconds, adding external load only as your pain levels allow. Step 3: Copenhagen Plank The final stage of the progression focuses on building strength during the eccentric phase of the movement. By lifting the hips and squeezing the legs together, you are forcing the adductors to stabilize the entire body. Maintain the same controlled 6 to 8-second tempo to ensure the tissue is conditioned for sport-specific demands. ------------------- 🛑 DON'T FORGET TO CLICK SUBSCRIBE! 🛑 ------------------- Follow me on social and say hello! 👋 ➡️ Instagram: https://www.instagram.com/michaelbraccio/ ➡️ TikTok: https://www.tiktok.com/@michaelbraccio?lang=en ------------------- Who am I? 🤔 I'm a chiropractor interested in rehabilitation, tendinopathy, and chronic pain. I graduated from the University of Washington with a Bachelor's in Science and from Palmer Chiropractic College West with a Doctorate in Chiropractic. ------------------- 🚨Disclaimer: 🚨 The videos on this channel are for informational purposes only and do not constitute medical advice; the content is not intended to substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of a physician or other qualified health provider with any questions regarding a medical condition. Never disregard professional medical advice or delay seeking it because of something you have watched on this channel.