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1/14/2015 5:42:41 PM - Tony
Hi,
I strained my adductor muscle in my left leg back in September while squatting. I backed off for a few weeks and have been trying to come back but every time i need to strain even a bit it comes right back. I have been stretching and icing on a regular basis but it just doesn't seem to want to completely heal. Any advice would be greatly appreciated.

Thanks,
Tony

Here's what I do with adductor issues. First I do what soft tissue work is needed, stretching, art, myofascial release, whatever you have available.
But I want you to do your hips, hip flexors, and hamstrings and quads also. Do your hips and hip flexors before your quads and hammies. Tightness in all of these areas might lead to adductor strains.
You can also add in bw squats with a mini band doubled around your knees. I do sets of 25 and found a few days of about 4 sets takes away the soreness. I believe many of these strains are due to lack of support from the hips.
I would also try sets of standing abduction with bands with sets of 10 -15. For me the squats worked better.
Lastly I use loose metal pro briefs for squatting. I can pull mine on over a pair of shorts and underwear very easily. This literally took the adductor pain away in a few weeks combined with the other stuff. And using them after that kept it away.




,
Thomas Deebel D.C.


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