Adductor pain.. any suggestions?: I posted... - Couch to 5K

Couch to 5K

134,115 members159,473 posts

Adductor pain.. any suggestions?

6 Replies

I posted before about thigh pain.. just completed week 7 run 2 today, was a bit hard going and just towards the end I got the same pain in the right thigh/groin area. It’s a bit sore to the touch from the knee up,but not overly so! I had been doing some foam rolling and stretches as per previous suggestions but I am so afraid this is going to cause me to quit and I sooooo don’t want to do that!!! It wasn’t agony but it was uncomfortable enough to make he not enjoy the run. Anyone offer my help/ advice? Anything greatly appreciated!!!

6 Replies
GoGo_JoJo profile image
GoGo_JoJoGraduate

Hard to say... extra rest and any chance you can get a sports massage? Makes a huge difference and they'll be better able to see what's going on. 🤞

Tbae profile image
Tbae

While you are resting, Go to Discover in your account page press, then press communities and scroll through and press a community that just might be shared with persons experiencing identical symtoms and their remedies.👏👏

Oldfloss profile image
OldflossAdministratorGraduate

Go and get it checked out... a Sports Physio is the place to start:)

Nictwit profile image
NictwitGraduate

Definitely extra rest days and professional advice. Don't be tempted to go out again in case you make it worse.

MrNiceGuy profile image
MrNiceGuy

Try not to over-stride, ensuring that the feet land in line with the torso (not ahead of it), in addition to maintaining focus upon improving endurance as opposed to speed; only once a solid running base is developed can attention turn to developing speed.

On non-running days, work upon improving flexibility and strength of the hips, core (particularly the lower lumbar region), legs and feet. As much as you may stretch the adductors, attention ought to be paid to the piriformis (a deep lying muscle located beneath the gluteus).

To stretch the piriformis, simply stand side on to a wall and cross the leg over the knee furthest from the wall, allowing the ankle to rest upon it. Once in position, simply bend the knee furthest from wall, allowing a satisfying stretch to be felt in the base of the buttock/top of the thigh.

Additionally, since adductor and abductor muscles work antagonistically, also focus upon improving the strength and flexibility of your adductors. To do so, lie upon your side with knees bent and ankles touching. Once in position, proceed to raise the upper leg away (keeping both knees bent), allowing the sole of the left foot to eventually rest upon the inner arch of right (think of a clam shell), before returning to the starting position. After ten reps, simply swap sides.

If body weight feels too light, difficulty can be increased by wrapping a resistance band around both knees.

in reply toMrNiceGuy

Many thanks for that great advice MrNiceGuy! Will definitely do those exercises starting from today 😄

Not what you're looking for?

You may also like...

Leg pain

I'm just retired and started running Couch25k with my daughter. I have not run for over 20 years....
limberlou profile image
Graduate

hamstring pain

hello everyone, im having second thoughts about running tommorow because of the pain ive been...
malimaio profile image

Smartwatches...any suggestions? 🤔

It is me again. You can tell I love this group!!!! My idea is to go for a run with minimal items......

Week7 R1.. in the rain this time ☔️ Sore thigh.. any tips?

Completed this run just now, back at my desk again after changing out of the wet clothes! I won’t...

knee pain

No run for me tonight :(. Should be doing my second run of week 3, But have got pain just below my...
JackJack1 profile image
Graduate

Moderation team

See all
Oldfloss profile image
OldflossAdministrator
MissUnderstanding profile image
MissUnderstandingAdministrator
Annieapple profile image
AnnieappleAdministrator

Content on HealthUnlocked does not replace the relationship between you and doctors or other healthcare professionals nor the advice you receive from them.

Never delay seeking advice or dialling emergency services because of something that you have read on HealthUnlocked.