Test for Tight Adductors and How to Fix Them
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- Опубліковано 30 вер 2024
- Let's talk about those tight inner thigh muscles!
Are Your Tight Adductors Causing a Problem?
When you do that old school inner thigh stretch what happens? You know, that butterfly stretch that you did during high school track practice? Or maybe you’re discovering it anew in yoga these days and you realize your knees don’t go down as far as you like.
Do your knees stay up and your adductors feel tight or can your knees come down to the floor comfortably? Does it cause pain or pinching in your hips?
What impact do these tight adductors have on the body?
It would be helpful if you demonstrated some of the excercises you talked about.
Thank you for this information! I thought stretching alone would "fix" my tight adductor but your advice that my weak glutes and abs are also an issue is probably a more accurate assessment.
That person with their knees by their ears was always me haha
Standing too long. Packing the car half the day.Tidying house half the day. Driving manual car for 3 hours. Seated passenger for 3 hour trip. Sudden movements.All these result in MASSIVE inner thigh cramps/spasms which leave me screaming in agony like I am in childbirth with no medications. These cramps/spasms do not wax and wane like contractions: they are a constant agonizing pain for 5 -10 minutes. After them,I am sore in inner thighs for days. My lower back hurts on both sides,making walking and balance hard. I leak. Can you advise me?
Oh man, I am so sorry. I would check in with someone in person to assess you. Follow this link to find someone who has taken my PCES course -
www.coreexercisesolutions.com/pces-directory/
Yes, I have super tight adductor Magnus, and it pushes my pelvis in posterior tilt . I do a lot glutes exercises very hard to activate glute max, because Adductor Magnus is overloaded.
Wow I know I'm late but very well explained I have the same problem literally
Great explanation!! Was trying to find info online and couldn’t find anything that explains it as well as you do. Thanks for the help.
Wow thank you so much for this video. You highlighted so many issues I’m having and all I came for was a few groin stretches 😂 extremely informative and eye opening, thank you so much again!
Glad you found it helpful!
Great content! Thank you! ❤️ I had a student ask me about tight inner thighs recently and I told her I would guess her glutes and abs need strengthening as well as adductor release work. I just started your PCES course and loving it!!!! Thanks Sarah 🙏🏼
yay! I am so glad you love it!!
I have an anterior pelvic tilt that I’ve been trying to fix for years. All the info I see talks about hip FLEXORS and glute weakness. I have never ever heard someone talk about the ADDUCTORS. Mine are extremely tight. This could be a literal life-changing discovery for me. I’ve just stretched for a while and can already see the potential for how much better I might feel after doing this long term in addition to all the other things I’ve tried. THANK YOU!
Yay! Keep me posted on how it goes!
Be cool to hear from you about this now - I deal with this and have for a good few years now I’m 21 almost nothing works but just found out about adductors today
Well a good part of adductors are also hip flexors
Thank you! that was a nice test on the ground APT versus neutral. My adductors are not bad at all, phew! Your explanations are always great
Big thanks. I've suspected for a long time, without it every really being corroborated by my physios, that muscles get tight because they're overworked and being asked to do work other muscles should be doing.
Very helpful, thank you
I am so glad this was helpful for you!
090923 ❤💛💚 Very good video. But please speak slower and more clearly. This is just what I need. Thank you. Cheers from Australia.
You can always slow down the video if needed!
I can do padmassan in one leg and another leg its too much not able to do infact same as butterfly..
ok, but if i'm strong in my other muscles (glutes, hamstrings) then how do i fix my tight adductors :/ ?
Hard to say exactly without seeing you move - working on fixing any anterior pelvic tilt would be a great next step as well. Finding someone to work with you in person is a great option as well! Follow this link to find someone who has taken my PCES course near you!
www.coreexercisesolutions.com/pces-directory/
Thanks.. but i have a serious problem.. i cant hinge at all.. almost 25 degree is enough.. i watched many videos but never worked..can u please help me.
I am so sorry! I would find someone to work with you in person! Follow this link to find someone who has taken my Pelvis pro course!
www.coreexercisesolutions.com/pelvis-pro-directory/
Hey,
I have found out that my one adductor is really tight and its really impossible to stretch it, my leg goes inward when cycling and it affects my hip stability.
Can one tight adductor cause lateral pelvic tilt?
yes its possible! - its possible that there are also other factors at play too.
This is the most beautiful video I’ve seen on YT I have all these problems and I’ve been trying all types of things to fix them. Next on my list is the hip stick. I think it will work but I wish I found this video a while back to, at the very least, explain what’s going on in my body.
You could also check out my free Happy Hips Challenge if you have not yet www.coreexercisesolutions.com/happy-hips-challenge/
Best explanation I heard!!🔥👍
Great video but I didn't understand everything because you speak sooo fast!
I am so sorry - You can slow me down a bit if you want
Everything you said is 100% related to my issues… messed up adductor after hip surgery left one leg longer than the other, even though I now wear orthotics. Thank you! You explained that so well…just wish you included some exercises at the end.
I have more exercises and resources in my programs! Email info@coreexercisesolutions.com to learn more!
Ease help me do exactly what you say needs to be done i cant even say those words you were abducto idk but thats exactly whats going on with me and it hurts a lot of aspects in my life can you just please tell me a little regiment cause i domt want to get injured i hurt enough and i don't want to just make a muscle long and im lost to any exercise stretch whatever good for me ive never even been able to do aerobics either its un- understandable to me 😢😅😊
I am so sorry that you are going through this! Finding someone to work with you in person can be a great next step. Follow this link to find someone near you.
www.coreexercisesolutions.com/pces-directory/
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What does it mean though when one knee is up higher off the floor than the other..
The distance between the knee and the ground is not equal on both sides..
And I don't know how to fix this issue or what it means ?
it means that one adductor is tighter on that side - I would find someone to work with you in person! Follow this link to find someone near you who has taken my PCES course!
www.coreexercisesolutions.com/pces-directory/
I always thought my hamstrings were the problem but they really weren't, appreciate it!
😢😅
Plase dont talk so fast. Sometimes is difficult to understand you. Slow down please , thank you.
Thanks for the feedback 🙂
Best video I found on this.
Glad you liked it!
Driving too much and not strengthening at the gym because of Covid! Your great! Thank you!🙏💕
You got this!
Thank u! Loved this video!
Can you please help me fixing my pevic tilt and hip movement
Have you ever checked out my Happy Hips Challenge? www.coreexercisesolutions.com/happy-hips-challenge/
Thanks for the video, any recommendations for exercises specifically to strengthen the glute medius ?
I have this video you could check out ua-cam.com/video/HtS5kKWU3lY/v-deo.html I have many videos as part of the All Access Membership on strengthening the glute medius. I will add that to my list of things to film in the future for social media.
im having a lot of issues with this on my left leg..its awful. right leg is perfect. thank you
Sorry you are having to deal with that!
Need a video showing what to do about it. Thanks
Finding someone to work with you in person is a great place to start -follow this link to find someone who has taken my Pelvis Pro Course.
www.coreexercisesolutions.com/pelvis-pro-directory/
Very helpful!
Excellent information, explained very well
Glad it was helpful!
What about sitting causing tight hip flexors?
You might want to check out my free Happy Hips Challenge www.coreexercisesolutions.com/happy-hips-challenge/ Sitting for long periods can lead to tight hip flexors
Super insightful thank you
Glad you enjoyed it!
When I do the butterfly stretch my left side is harder to bring up than my right leg. I feel pain in my hip and abductor muscle. Please advise.
I guess I missed the how to fix it part?
Working on your anterior pelvic tilt can help! Finding someone to help you in person also is great! Follow this link to find someone who has taken my Pelvis Pro course!
www.coreexercisesolutions.com/pelvis-pro-directory/
Thx maam for making this problem easy
I got a question, basically i got lateral pelvic tilt right hip is hike so actually i got tight hamstring on both sides but right one is more tighter than left so can it be a reason saying that i got dormant glutes so (max , med, min) all three are underactive.
And can u bring a follow along routine for targetting glute maximus like 5-6 min routine.
Thank you for the video. Do have a low level exercise video for tight adductors and low back? I continually try to strengthen my glutes but my low back and adductors always tighten up and cause pain.
Its possible that you might need some work to get out of an anterior pelvic tilt. Finding someone in person to help is a great next step. Follow this link to find someone near you.
www.coreexercisesolutions.com/pces-directory/
Liked and subscribed.
Welcome aboard!
Great video thanks so much
You’re fabulous
I think I may have pelvic tightness or weakness or both. I just need your opinion:
I did a lot of weightlifting, running (weight running) and core exercises (with weight holding on to plank holds for over 20 mins) I did absolutely no stretching during or before or after workouts and around this time I have chronic constipation and haemorrhoids.
Lately I’ve been having “skinnier” than normal poops ever since and other problems. I recently tried the butterfly stretch and I was absolutely horrible/very inflexible.
I just wonder has this caused me to have pelvic floor dysfunction? And how can I fix it?
My doctors can’t see any other problem with me.
I am guessing you have a tight pelvic floor - I would see a Pelvic floor specialist near you - follow this link to find a PCES grad near you.
www.coreexercisesolutions.com/pces-directory/
whenever I see an adductor workout I think about Sean Hayes in Will & Grace. Like Jack McFarland would just start this routine in the middle of an intersection or a busy office. 😂😅😅
😂😂😂
Huge help, thanks.
You make it very clear as to what the issue may be and, more important, what the remedial action should be and it's not just stretching them!
Hi, everything you’re speaking of is my issue. Except one sided. My issue is imbalance.
My right adductor is very tight/short, my left is very weak. So one needs strengthened, one stretched. How would I go about this, any helpful hints? I do have weak glutes, worse on my left side because I have hip instability. I probably would need to also strengthen my hamstrings on that side. Unfortunately, when I do traditional exercises my QL on my left side kicks in and wrecks havoc on my spine, sij, pelvis.
My abs are def weak after many pelvic surgeries from years ago. Any type of strengthening afterwards only created back pain. So now I’m trying to work on everything . Is there any Core abdominal exercise that was gentle to start off with?
I go over this in my programs - I think my Pelvic Floor Perfect program which can be accessed through our All Access Membership would be a good place to start.
www.coreexercisesolutions.com/pelvic-floor/
While doing this quick test I knees only moved about a half an inch... if that! 🤣🤣🤣
good find!
This is great but what exercises do you recommend for glute media’s and lower ab strengthening?
I have a ton of videos on my channel about this! But here are 2 videos to start with!
Lower Ab Challenge
ua-cam.com/video/Kvsq4TzJMD0/v-deo.html
Find Your Glute Medius
ua-cam.com/video/uxqr1IWt8ak/v-deo.html
It would be great if you could just give one example of each exercise for glutes...
You can try searching my youtube channel for some more ideas!
Thank you!!
Thank you 🙏🏻
To strengthen muscle which exercise we have to do? Can you send links please
Which muscle are you looking to strengthen?
Absolutely fab Sarah, thank you for the test & the connection explanation!
You're welcome!
One of my leg muscles are tight then the other & I have a lateral pelvic tilt as well 😔
I am so sorry that you are dealing with this!
Is it possible to have tightness in just one leg? My left leg can go all the way to the floor, my right leg recently cannot.
It is possible yes!
Hi, thanks for the video! I have a question regarding what to actually do once you know what the cause is:
I have had three meniscus surgeries on my right knee and because of the quick succession of the surgeries, I lost the strength + mind/muscle connection in my glutes and quads. Because of this, my right adductors literally take over in every movement I do and I cannot engage my glutes when doing a glute bridge for example -- the adductors just take over...
What would you recommend I do? Can you please explain how eccentric loading would help?
Many thanks,
Joe
Eccentric loading helps the adductor lengthen and let go. It can help it not be so quick to takeover which can help you find your glutes.
Are your knees suppose to be able to touch the floor the whole time or is there suppose be a gap between floor and your knees
There will naturally be a gap between the floor and your knees.
Thanks great vid!
My left inner is really tight dunno why a d how fix it even i stretched a lot nothing change
Checking in with someone near you can help! Check out my PCES grad map to find someone near you!
www.coreexercisesolutions.com/pces-graduate-map/
Good information!
I’m so confused? Did I miss the part where we fixed them?
Towards the end of the video I talk about possible reasons for them to be tight. What to do is different depending on what is causing them to be tight.
This video was amazing. Your way of explaining is so clear and precise. Thank you!
Thank You!
hello, I am seeing a physhio therapist for inner groin pain that I've had for over a year ...I was wondering how long it takes to heal this? ive been seeing her for 2 months. Thank you.
It depends on what it causing the issue. You could ask your PT, they would probably be able to give you an estimate since they have seen you move.
Can this help to correct bow legs? I need help please
This helped thank you so much,
Thank you, you breathe solutions, I initiated a pelvic tilt and then I could spread my legs fully, I suffered a groin strain and I am in recovery thank you Core Exercise Solutions
Glad I could help!
@@CoreExerciseSolutions 🙂have a nice day
Real talk! Thank you - exactly the info I needed.
Do tight adductors cause knock knees?
That's a really big question. Usually, no, but that depends on what type of knock knees you're talking about. If it's a bony Q angle, then that's something you're born with. If it's knees caving in, maybe, but then I wonder why the adductors are tight? They are probably compensating for the glutes to help support the pelvis. So, it is the lack of glutes more so than the tight adductors? Probably. Because stretching adductors to make them less tight won't fix that issue.
I started working on strengthening my pelvic floor muscles with a ring made for that purpose. I also do a dozen or more yoga poses daily. After awhile I started having pain in my groins when I went out for a walk, my groins felt really tight. Do you think the two are connected?
Possibly? I would need to know more information and see you move to be sure of what is going on.
This is JUST what I needed! :-)
Your video is awesome ❤❤ thank you so much i actually have apt and now i see why my inner thighs are so stiff , you're the best 💕
Great realizations!
Can the adductors be tight and weak as well ?
Yes. Oftentimes tight muscles can be weak as well because they can not lengthen and go through a full range to gain strength
If only one side hurts, where should I look for a possible cause?
It sounds like you have a muscle imbalance in another area and that adductor is compensating.
This seems to be the stem of my issues as well. I've had very inflexible adductors for decades, and I'm trying to be able to get my kicks higher for martial arts, and maybe just be able to sit comfortably cross legged. I'm finally coming around to the idea that it's a strength imbalance, and I'm trying to figure out what muscles to target (and how) to get my groin to open up.
Without an assessment, it's a bit hard to tell what you might need. You might find someone in your area on our grad map. I'll link it here for you.
www.coreexercisesolutions.com/pces-graduate-map/
How is it going so far ?? I have this issue myself. That’s the only part in my body that is inflexible lol 😂
Why eccentric exercises?
Because we are focusing on lengthening the muscle vs shortening it.
@@CoreExerciseSolutions thank you
mind blown yet again! thanks!
So glad you liked it :)
What if my glute medius and adductors both feel tight. How do I know which is week and which is actually tight. I don’t want to strengthen the wrong one and make the problem worse
Sounds like you need more abs and glute max.
good info, but you talk really really fast so have to replay to absorb what you are saying...
Thanks for the feedback!
@@CoreExerciseSolutions video was perfect for me
This was so incredibly helpful. I’m almost in tears cause I feel so validated
Aw! ❤
Great video
Just huge thank you! You saved my live literally 🥹
Hurray!