Pulled your inner thigh muscle? Here's how to manage it

Inner thigh muscle strains can occur when we suddenly change directions awkwardly while moving. — Filepic

Have you ever turned your body quickly and awkwardly only to feel a sudden pain in your inner thigh?

Chances are you’ve probably strained an adductor muscle.

You’ll find yourself limping, having difficulty moving the leg, and experiencing pain or spasms when opening and closing the legs or raising the knee.

You may or may not have swelling, but usually, the area is warm when touched.

The initial pain lasts for a second, but is replaced the next day with an intense, dull ache and stiffness.

This often resolves after a period of warming-up, but may recur after physical activity.

It mostly affects people who partake in competitive, physical sports such as running and football, but it can also happen in sedentary folk who abruptly change directions while moving.

Inadequate warm-up before and cool-down after exercise can also lead to adductor strains.

The inner thigh has five different muscles: adductor longus, adductor brevis, adductor magnus, gracilis and pectineus.

These muscles are important as they help bring your legs together towards the middle of your body, stabilise your hip and knee joints, and help with extension both in the supporting leg and in the lifting leg.

Of the adductor muscles, the most commonly injured one is the adductor longus – a long, flat, triangular skeletal muscle.

As it is located in the medial (or middle) compartment of the thigh, it is required to withstand the transmission of large forces during multidirectional athletic activities.

According to a 2023 study in the United States published in the International Journal of Sports Physical Therapy, the overall incidence of adductor strains across 25 college sports was 1.29 injuries per 1,000 exposures, with men’s soccer (3.15) and men’s hockey (2.47) having the highest incidences.

As with most muscle strains, there is a high rate of recurrence for adductor strains; 18% in professional soccer and 24% in professional hockey, for example.

Most of the time, an inner thigh muscle pull is nothing to worry about as most can be managed conservatively.

You would need to completely stop all activities, rest – including limiting walking – for the first 48 hours, ice the area, and if necessary, pop some over-the-counter painkillers.

If adductor injuries aren’t treated, they can become chronic (i.e. long term), which can impact your athletic performance or daily movement.

Once the pain lessens, you can try some of these easy stretches (see pics), holding each one for about 20 to 30 seconds, relaxing and repeating three times.

Go easy when you begin.

If the pain worsens after doing these stretches, please see a healthcare professional for further management.

Revathi Murugappan is a certified fitness trainer who tries to battle gravity and continues to dance to express herself artistically and nourish her soul. For more information, email [e-mail]. The information contained in this column is for general educational purposes only. Neither The Star nor the author gives any warranty on accuracy, completeness, functionality, usefulness or other assurances as to such information. The Star and the author disclaim all responsibility for any losses, damage to property or personal injury suffered directly or indirectly from reliance on such information.