Muscles of the hips: exercises, treatment

The large adductor muscles of the hips are the largest in the medial group. Are located above a thin muscle. Their beginning forms a short tendon. Muscle bundles diverge and attach to the femur.

Exercise "Scissors"

It is performed as follows. Initial position:

1. The person is located on a gym mat.
2. Under the buttocks are palms.
3. The shoulders come off the floor a little. First, it is difficult to do, but whenever possible, you should always stretch your chin to your chest. This action will help to quickly strengthen the muscles of the neck.
4. The legs come off the floor and rise 30 cm.

Performance:

1. Legs are bred and crossed. Actions are carried out vigorously. The muscles are collected.
2. The distance between the legs at maximum dilution should be about 30 cm.
3. When doing the exercise, you should try to constantly draw in your belly.
4. 20 approaches are made.

Allowed to rest a little. Then the exercise is repeated.

Squats

Squats are most useful for the inner side of the legs, focused on the active activity that the adductor muscles of the hip require. Exercises with squats are among the most effective.

Initial position:

1. Straighten up, stand up straight.
2. It is necessary to spread your legs widely, however, you need to make sure that further exercise does not bring discomfort.
3. Socks turn in opposite directions.

Performance:

1. Sitting down, trying to reach the line parallel to the floor.
2. Align the back and constantly follow the posture.
3. Rise to the starting position.

In total, about 30 sit-ups are required. Between them, you can make small pauses to give relief to the muscles. With good physical preparation, you can perform the exercise by holding dumbbells in your hands. It is advisable to take them in a small weight, so as not to overload the muscles of the legs.

Impacts

Side attacks are carried out to raise the tone of the muscles and develop their endurance. Initial position:

1. Stand up straight, spread your legs apart.
2. Put your hands on your waist.

Performance:

1. A sharp attack is made to the right. For this, the right leg is first bent at the knee, and then left to the side.
2. The position of the knee is traced. It should not be given out more strongly than the contour of the sock.
3. The left leg is given the maximum elongated position, due to which a small stretching is provided.
4. It is necessary to try to descend to the lowest possible position, but one should not take actions that are beyond personal capabilities.
5. In this position, you have to stand for a few seconds, after which the initial position is taken.
6. A similar lunge is done to the left. It is necessary to watch, that at performance of exercise in both parties the distance between legs did not differ.

About 20 attacks are carried out. You can divide them into two, making a short pause.

Symptoms of Stretching

It seems to the person that something has clicked in the leg. This signal can indicate the tension that the adductor muscles of the hips have received. The more they broke, the clearer the sound. This phenomenon is accompanied by intense pain, which appears almost instantaneously. There is a formation of a hematoma on the thigh. The affected place is very painful, sensitive even to light touches. Usually, the trauma is localized in the area where the muscle passes into the tendon.

Degrees of stretching

• The first degree is the easiest. Stretching shows the least soreness, tissues are quickly regenerated, so there is a minimum of problems. The hematoma does not form, but there is a noticeable pain in the thigh.
• The second degree is manifested by a rather strong and prolonged pain. A few hours after the appearance of the symptoms of stretching the adductor muscle appears a hematoma.
• The third degree differs from the previous ones by the severity of a person's condition. Muscle ruptures are noticeable, there is a severe hematoma. For the treatment and complete recovery of the foot after such an injury, it takes several weeks or months.

Treatment Tips

When the long adductor muscle of the thigh is injured, it is necessary to ensure complete rest to the leg. You can not even exercise a small load on it, as this will worsen the patient's condition. Even with the first degree stretching, it is necessary to take the sick-list for several days and keep the foot to the complete relief of the unpleasant symptoms that the resulting hamstrings muscle shows. Stretching can be very strong. Probably, the doctor will prescribe the crutches for a while, so that the patient does not experience a strong pain syndrome with independent movement.

To speed up the recovery of a damaged muscle, you need to use cold compresses. The large adductor muscle of the thigh will be better regenerated if the usual compress is applied for 20 minutes. You can use ice. He pre-wrapped in a dense tissue, and then applied to the leg. An alternative is any capacity filled with cold water.

On the limb, affected by stretching, often impose a compression bandage. If the stretching is very strong, a hematoma has arisen, then you should wait for it to pass or reduce the severity, and only then apply a bandage, after consulting with a doctor. If the patient is forced for some time to lie in a lying position, then it is necessary to lift the leg upwards and ensure its reliable fixation. This will improve blood flow along the limb, which will affect the early resolution of the hematoma and the acceleration of tissue regeneration.

Features of treatment

If severe pain occurs or if there is no improvement, non-steroidal anti-inflammatory drugs should be taken. When the proper effect is rendered and the patient recovers, it is necessary to provide him with a set of physiotherapy procedures to regenerate the adductor muscles of the hips. Physical exercises are also very useful, so you need to pick up an exclusive complex for the patient. If after a trauma we regularly perform exercise therapy, then full restoration of the damaged muscle is guaranteed.

Sometimes a third degree of stretching shows a surgical procedure. When you need to sew severely ripped muscles, you have to do the operation. After recovery from the consequences of trauma, the patient is also recommended to undergo physiotherapy and physical exercises.

Effects

Usually stretching the muscle does not involve significant negative consequences. Even after severe trauma, muscle function can be restored to the condition that was before it was received. Treatment of the adductor muscle of the hip occurs from a week to six months. If at this time all actions are carried out according to the rules, then in the future the person will not have problems with the damaged leg.

Exercises for the leading hamstrings should be performed daily, giving them at least 20 minutes. If they are carried out as a therapeutic exercise, you should constantly monitor your feelings. In the event of pain, it is necessary to interrupt the classes or move from a difficult one to an easier exercise. In order to undergo full rehabilitation from stretching, which received the adductor muscles of the thighs, as well as the achievement of a condition equivalent to the health of the legs before trauma, it is necessary to perform a set of exercises and other medical measures for a long time. The load should be evenly distributed on both extremities. A competent approach will help and cure, and develop the adductor muscles, which will have a beneficial effect on the health and endurance of the legs.