Muscle Breakdown: Adductor Longus
Table of Contents
What Is the Adductor Longus
The Adductor Longus is a long, triangle-shaped muscle located in the inner thigh. The Adductor Longus is part of the adductor muscle group and helps you to get around and complete your daily activities and sports.
Adductor Longus Muscle & Cadaver
Adductor Longus Function
The main function of the Adductor Longus is to adduct the thigh. As well, the Adductor Longus functions to flex and externally rotate the thigh.
Adductor Longus Origin And Insertion
Adductor Longus Origin
The origin of the Adductor Longus is the Body of the Pubis.
Adductor Longus Insertion
The insertion of the Adductor Longus is the Linea Aspera of the Femur.
Adductor Longus Innervation
The Adductor Longus is innervated by the Obturator Nerve.
Adductor Longus Action
The Adductor Longus is involved in walking, many sports that involve kicking, and stabilizing the Pelvis while standing.
Adductor Longus Pain
You can experience pain in the Adductor Longus for many different reasons. For example, the rapid change of direction and force while playing soccer can cause a strain in the Adductor Longus. Additional pain in the Adductor Longus can be felt from the overuse of the muscle. It is important to allow for recovery time between workouts or activities to reduce the risk of injury to the Adductor Longus.
Adductor Longus Strain
A strain to the Adductor Longus can be the result of an acute or overuse injury. Acute strains occur suddenly and are usually accompanied by trauma such as overstretching or a large force. Overuse strains are from repeated use of the muscle without allowing for adequate time for the Adductor Longus to relax and repair the tissue. Adductor Longus strains are painful, and you can feel pain with movement of the muscle, at rest or while standing.
Bruising and pain upon palpation can also occur. Treatment for Adductor Longus strains is conservative and involves rest, ice and treatment from a Physiotherapist. Once the Adductor Longus strain has healed enough, stretches and exercises to strengthen the Adductor Longus and surrounding musculature will be beneficial to reduce the risk of re-straining the muscle.
Adductor Longus Tendon
The Adductor Longus Tendon is near the insertion point of the Adductor Longus. A muscle is most at risk to tear at the tendon which is the area that receives a lot of stress. The Adductor Longus Tendon can become irritated from overuse, which will result in symptoms such as pain and inflammation. Strong muscles and consistent exercise can help to keep tendons healthy, as well as proper recovery time in between activities.
Adductor Longus Tear
It is very rare to tear the Adductor Longus and most likely muscle pain in the area will be from a strain to the Adductor Longus. For those who have torn the Adductor Longus, they had noted that there was trauma to the muscle prior to the tear. This is why as soon as you feel pain in the Adductor Longus, it is important to see your doctor so the injury can be diagnosed, and you can prevent it from becoming worse.
Adductor Longus Exercises
Static Adductor Longus
Lie down on your back with a soccer ball in-between the thighs. Bend at the knee so your thighs are perpendicular to the ground and your tibia is parallel with the ground. Squeeze your legs together for 3 sets of 10-12 reps.
Adduction with Resistance Band
Anchor a resistance band around a support at ankle height. Loop the other end of the band around one ankle and step away until there is a bit of tension in the band. Stand with your feet hip-width apart and bring the leg with the band across the body. Do not let your foot touch the floor and do not rest in-between reps. Perform this movement for 3 sets of 10-12 reps and repeat on the other leg.
Slides
You will need a slider or towel to complete this exercise. Stand with your feet hip-width apart and the slider under your right foot. Slide the right foot out to the side as far as you can while you support your weight with the left foot. You may come down into a low lunge as you slide the right leg away. Return the leg to the starting position as you come back to standing. Repeat the movement for 3 sets of 10-12 reps and then perform slides on the left leg.
Adductor Longus Stretches
Splits
Splits
The Splits are an excellent way to stretch the Adductor Longus as well as the other adductors of the thigh. You can begin sitting and stretch both legs out to the side as much as you can. To really stretch the Adductor Longus, you may lean the torso forwards and reach forwards with your palms. Hold this position for 30 seconds.
