11 Oct Adductor Foam Roller Stretch
This is a great Adductor foam roller stretch….
Some people can suffer with a bubble-wrap texture (fascial adhesions) on the inside of the thigh, sartorius and hamstring fibres.
This could be in the
- Adductor muscle s or in the
- Vastus Medialis
- Semimembranosus ( Hamstring ) or
- Semitendinosus ( Hamstring ) muscle s.
If you do experience discomfort in this area, then try some side lying stretches using a foam roller (or large spiky massage ball). Be careful not to apply prolonged pressure between the legs to avoid cutting off blood supply via the femoral artery and vein.
Spend 15 to 20 seconds on each section and work up and down the inside of the thigh using a scissor action whilst side lying. This will break up fascial adhesions between the muscle tissue and muscle bellies, as well as giving a gentle stretch into the adductor muscles using the weight of the relaxed upper leg.
Make sure you are not straining your neck whilst doing the exercises and alternate between the left and right leg being on top.
Perform the Adductor foam roller stretch for 3 or 4 minutes on each side every other day. After a couple of weeks you should start to see and feel a difference in the texture and flexibility of the muscle tissue. Remember to only apply a moderate pressure. If you start to feel any sharp pain when performing the stretch then stop immediately and consult with a local sports therapist.
If your Adductor muscles (or other muscles on the inside of your thigh) get tight you can run the risk of suffering with medial knee pain as well as having a higher risk of groin strain type injuries. The best time to stretch muscles is when they are warm, so try to stretch immediately after exercise to stop the muscles from cooling down in a contracted state. For more information on stretching, take a look at the exercise and stretches page on the website.