MotionPlus Monday: Catching of the inner thigh muscles

Are you a Crossfitter and believe that you want to open your hips but there is a restriction happening in the inner thigh? Squatting movements, lunges, deadlifts cause you to feel that catching sensation in the inner thigh and you wonder what you can do to help this out so that you move with freedom?

The anatomy of the inner thigh

There are five muscles in the inner thigh group of muscles; Gracilis, Pectineus, Adductor Brevis, Adductor Longus and Adductor Magnus. The essential function of the adductors is to draw the legs towards the midline of the body, but they do different things depending on the position of the legs and pelvis. Additionally, they add stabilization of the pelvis. They all originate on the pubic rim, though adductor Magnus has two heads, one of which attaches to the sit bones, or ischial tuberosities. Tightness can be caused by overcompensation due to other muscles in the surrounding muscle groups being inactive. This causes the adductors to work overtime in order to ensure that the pelvis remains stable.

The important stuff.

Firstly, mobilising this area with a barbell can be really helpful to relieve tightness. Placing the barbell on the j hooks and then stepping over the barbell, lightly press the barbell into the inner thigh and then move your leg and foot backwards and forwards.

The next way to relieve tightness is internal and external rotation. Laying on the ground, place your backside up against a wall whilst remaining flat on your back with your feet vertical. Next, you are going to spread your legs, as if you are doing the splits on the wall. Once as you get to the widest position possible, turn your feet inwards and then outwards. Repeat this movement 10 times. If you can take your legs further apart during the process than I would suggest doing so to increase the stretch.

The last of the exercises I would suggest is kneeling on one knee with the other leg straight out to the side, heel touching the ground. Ensure that you are sitting up with a straight trunk. While in this position hold onto a kettlebell in front of your body with your arms in a goblet squat position. Next sit backwards so that your gluteal muscles on the same leg that is kneeling touches the back of your heel. To finish the movement sit back up into your original upright starting position.

An additional article that I would recommend reading to assist with inner thigh tightness is the MotionPlus Monday "Under active gluteal muscle" article to help with strengthening exercises.  

As always, consult your health care professional if the problem persists and stop any of these exercises immediately if they cause pain.

Take home message. 

Look at the whole picture of what is happening