To stretch your inner thighs:
- Stand with a very wide stance.
- Bend your right knee as you shift your entire body right until you feel a stretch in your left inner thigh.
- Hold for a cycle of relaxation breathing, then shift your weight to the other side and repeat with the left leg.
What causes tight inner thigh muscles?
Over time, foot immobility leads to collapsing arches, crazy-tight calf muscles that lock up the lower leg, internally rotated femurs and adductor muscles (inner thigh muscles) that don’t work. And these are just a few of the alignment issues that come from wearing shoes and too much sitting.
What is the muscle on the inside of your thigh?
Adductors include five muscles: gracilis, obturator externus, adductor brevis, adductor longus and adductor magnus. They are on the inside of the thigh, starting at the pelvis and extending to the femur (thigh bone).
Why is my inner thigh muscle so tight?
Do you feel like your inner thigh/groin muscles are always tightening up when you run or lift? This is sometimes caused by weakness in the outer hip (gluteal muscles – “side butt”). To help correct this, try to first stretch out your inner thigh and follow it with isolated lateral hip strengthening.
To perform the butterfly stretch:
- Sit on the floor or, if need be, your bed.
- Place the soles of your feet together and let your knees drop out to the side.
- Stay in this position for about 5 seconds.
- Extend your legs out straight to give your adductors a break.
- Repeat between 3 to 5 times.
Reclining angle bound pose
- Lie down flat on your back.
- Bend your knees and move your soles inward so that they’re touching.
- Move your knees down toward the floor so that you feel your groin muscles stretching.
- Breathe deeply and hold this position for 20 to 30 seconds.
- Repeat 3 times.
What causes tight adductors?
Insufficient length of muscles results in contracture of the hip adductors or hip adduction deformity. In standing, the pelvis is laterally tilted, it is high on the side of contracture; making it necessary to plantarflex the foot on the same side so that toes touch the ground.
What problems can tight inner thighs cause?
For many people the inner thigh muscles are both weak and tight (yes, it’s possible) which can result in restricted hip mobility, tight hamstrings, poor leg alignment and additional stress (wear-and-tear, pressure, and pain) at the knee joints.
Treatment of inner thigh pain
- heat and ice therapy.
- lifestyle changes, such as losing weight and exercising.
- rest.
- hydrotherapy.
- supplements.
- acupuncture.
- massage therapy.
Why is my inner groin so tight?
Groin muscles can be tricky. There are multiple reasons for tight groins, but one can be your chronically weak gluteus medius. This causes something called altered reciprocal inhibition or ARI. When one muscle is too weak, the antagonist (the muscle that does the opposite action) becomes too tight.
To perform the seated inner thigh stretch:
- Sit on the floor, or if need be your bed.
- Place the soles of your feet together and let your knees drop out to the side.
- Stay in this position for about 5 seconds.
- Extend your legs out straight to give your adductors a break.
- Repeat between 3 to 5 times.
How do you stretch your inner thigh groin?
Squatting Groin Stretch
Squat down slowly until your knees are directly over your ankles and bend to 90 degrees. Place your hands on top of your inner thighs and slowly push outward to open your hips. You will feel a stretch in the groin muscles in both legs. Hold for 20 to 30 seconds, relax and repeat three times.
Should I be concerned about inner thigh pain?
In most cases, inner thigh pain is temporary and can be treated with home remedies or over-the-counter pain medication. However, if the pain is persistent or severe, medical attention should be sought. If a lump has developed with the inner thigh pain, it could be a hernia, which requires medical attention.