Bodybuilding is all about proportions. This applies to both small and large muscle groups. Look at famous athletes like six-time Mr. Olympia winner Dorian Yates, who has phenomenally developed lower body muscles. Moreover, it is the adductor muscles that make a significant contribution to the appearance of his legs. But it’s not just men who need to train their adductors. For women, such loads will help tighten the inner thighs and reduce the fat layer on the legs.
Anatomical features of the adductor muscles
The adductors are part of the medial muscle group of the thighs and are divided into three “bundles”:
- Adductor longus femoris muscle. The shape resembles a flattened triangle. It originates from the lower edge of the pubic bone. The other end is attached to the middle part of the femur. Purpose: participates in adduction and flexion of the leg;
- Adductor brevis muscle of the thigh. It has the shape of a triangle and is located under the long one. It originates from the pubic bone. The reverse end is attached to the upper part of the femur. Purpose: adduction and flexion of the leg;
- Adductor major muscle of the thigh. It lies deeper than the others. It originates from the pubic and ischial bones. The other end is attached to almost the entire surface of the femur. Purpose: adduction, flexion, extension of the leg.
Adductor muscles of the legs
Causes of adductor spasm
Spasm of the hip adductors in an infant is congenital, i.e. is formed in utero. Acquired tension of the adductor muscles is rare, and can be a consequence of injury, or any neuromuscular or orthopedic problems.
Why is adductor spasm of the hips dangerous in newborns? Spasm of the hip adductors in an infant can cause dislocation or subluxation of the hip joint. The presence of tone in the adductor muscles of the thighs is especially dangerous for newborns. This is due to the fact that their hip joint elements are still poorly developed. If tense adductors constantly pull the hip inward, a situation is created where the head of the femur tends to come out or even comes out of the acetabulum. The cartilaginous lip along the edges of the cavity, which should fix the femoral head in the joint cavity and prevent it from leaving the cavity, is not formed or is small. The article was written for the website happybabymassage.ru, children's massage center Happy Baby, copying the article is prohibited!
Why train your adductors?
As we have already said, in bodybuilding this muscle group complements the overall appearance of the muscles of the lower body. Therefore, all competitive bodybuilders should work their adductors. But developed adductors are also necessary in other disciplines. For example, in running, outdoor sports, equestrian sports, alpine skiing, gymnastics.
In these sports areas, the adductor muscles help to dramatically change body position, maneuver between obstacles, perform complex swinging movements with the legs, and much more. Simply put, the medial muscle group is involved in all dynamic and static movements of the athlete, stabilizing his position.
Separately, we note the benefits of exercises on the adductor muscles of the thigh for women. Fitness lovers, as a rule, strive to lose weight and tone their figure. At the same time, cellulite on the thighs is one of the main women's problems. Exercises for the adductor muscles help eliminate sagging and significantly improve the appearance of the legs.
Prevention
To prevent the development of TPMB, an athlete must continually work on factors such as strength and coordination. At the same time, he must comply with all the requirements for recovery and adaptation in the intervals between training sessions.
The athlete must develop muscle strength to maintain pelvic stability through specific exercises that are appropriate to the demands of their activity/sport and have varying levels of difficulty (eg, speed training and jumping). Another important aspect is muscle flexibility. Regular stretching is recommended.
Features of adductor training
We offer recommendations that will help increase the effectiveness of adductor muscle training:
- Work your adductors on the same day as your glutes workout. This will avoid shortening the adductors;
- After your workout, do some light stretching. This will also help avoid shortening and improve the ductility of the fibers;
- To pump up the hip adductors, use high weights and low repetitions (for men);
- To strengthen the adductors and get rid of cellulite , work with light weights for a large number of repetitions (for women);
- Women are allowed to do stretching, yoga, and Pilates on their free days to improve the flexibility of the adductors.
Exercises to relax spasm of the hip adductors in infants:
1. “Frog” - the child lies on his stomach, with one hand we fix the pelvis, with the other, we bend the child’s leg at the knee and hip joint, the leg moves along the plane of the table to an angle of 90 degrees between the thigh and torso. This exercise is very famous and the video can be easily found on the Internet. The number of repetitions is 10-15 times, 2-3 sessions per day. You need to make sure that the child’s pelvis does not rise from the table, but if the baby is in pain, you can loosen the fixation a little. 2. Raising the hips with shaking - the child is on his back, we spread the legs, as in the diagnosis (see above), but here you can add more shaking (trembling) at the moment when muscle resistance begins. With each repetition you can increase the dilution slightly. Normally, hip abduction is considered to be at an angle of 75-90 degrees between the vertical axis and the table. You can start abduction one leg at a time, then move on to two. The main thing is that the child is not in pain, otherwise he will be afraid and reflexively tense his muscles. 3. Circular rotation of the hips also gradually releases tone, can also be used. 4. The child is on his stomach, we make a frog on both legs, take the baby by both knees and, lifting him from the table, lightly shake him so that the pelvis moves along the vertical axis. Of course, the movements are minimal and painless. If your child has been diagnosed with adductor spasm of the hips and you have the opportunity to find a professional pediatric massage therapist, then it would be best to use his services. This will have a positive effect on treatment. For questions about selecting a massage therapist for your child, call 84993941711 or 89266057470. Children's massage center “Happy Baby”.
Author: massage therapist Alexey Vladimirovich Matrosov.
Sample training program for the hip adductors
We recommend combining training of the adductors with training of other muscles of the lower body.
Example:
- Warm up on a jump rope or treadmill for 5 minutes;
- Squats (4/6-8);
- “Wide” leg press in the simulator (3/10-12);
- Forward lunges with kettlebells (3/10-12);
- Leg abduction in the simulator (3/10-12);
- Calf raises in a vertical machine (3/15-20).
The considered example of an activity is more suitable for men. Girls can adapt the training to suit themselves, for example, replacing classic squats with a plie variation. After working out your lower body, we recommend doing some simple stretching.
Treatment
Drug treatment
Pain management is recommended first, although NSAIDs may not be effective due to the non-inflammatory nature of the injury. Steroid injections are not always indicated due to the potential for tendon damage (if they are injected directly into the tendon).
Physical therapy
Physical therapy is recommended for the treatment of TPMB. Active therapy through an exercise program is superior to a more passive treatment approach. Recovery varies greatly between individuals as the disease can be degenerative. In general, patients may respond well to rehabilitation programs, but in some cases the tendon may be refractory to a range of treatments.
Strengthening the abdominal muscles is recommended to support the adductors during exercises as well as hip flexion exercises. Exercises should be tailored to the specific sport to avoid recurrence of injury. In most cases, return to normal function can occur within a few weeks, but in more severe cases, rehabilitation may take several months to return to normal, pain-free activity.
Massage for coxarthrosis
Massage for coxarthrosis
- taking medications;
- weight loss;
- reducing the load on the problematic limb;
- gymnastics to strengthen the thigh muscles;
- to give up smoking.
Procedures are used to normalize regenerative processes inside the joint. In recent years, cell therapy has been increasingly used.
An important element of treatment is massage of the thigh and lower back. He helps:
- improve blood supply to the joint capsule (articular cartilage receives blood from it);
- relax the muscles, excessive tension of which causes joint stiffness;
- develop muscles that are poorly used when walking to avoid their atrophy.
If a person uses training, then massage helps make them more effective. It develops muscles before exercise and relaxes them after exercise.
However, arthrosis is not a method to cure arthrosis. The positive effect of the procedure on the course of the disease has not been proven. There is no evidence yet that even daily massage can slow down the destruction of articular cartilage or delay the need for endoprosthetics. Most likely, the technique allows you to obtain only short-term positive results. It reduces pain and improves limb function.
Massage after hip replacement
Severe arthrosis sooner or later ends in complete destruction of the joint, the formation of ankylosis (its immobility). Due to disability and chronic pain, it is necessary to resort to radical surgery: joint replacement.
During the recovery phase, massage can be used. It begins within a few days after surgery. But massage plays a much larger role in the rehabilitation process 3 weeks after surgery. It is continued for 1-1.5 months along with other procedures and gymnastics.
The period from 21 to 60 days of rehabilitation is called the restructuring phase. At this time, the task of the rehabilitation measures being carried out is as follows:
Massage after hip replacement
Massage after hip replacement
- improve the strength qualities of the operated limb;
- increase range of motion in the joint;
- improve blood supply to tissues.
Massage is carried out every day or every other day. It helps improve blood flow to muscles and accelerate their development. Combined with physical therapy, it increases muscle volume and strength, allowing a person to fully realize their physical capabilities after surgery. With massage and gymnastics, ability to work returns much faster.
Massage is also used in the organizing phase. It lasts up to 1 year after installation of the endoprosthesis. By this time, the range of motion in the operated joint is completely restored. But the muscle mass of the limb is still growing.
Massage for coxarthrosis
Massage is used as part of the conservative treatment of coxarthrosis, a degenerative process of the hip joint. This joint, along with the knee, very often suffers due to physical activity. The cartilage gradually wears away, exposing the subchondral bone. Due to friction, pain increases, and over time the joint becomes deformed and its function deteriorates.
Conservative methods help reduce pain, slow the progression of the disease, and improve the quality of life. A massage alone is not enough. Additionally required:
Links[edit]
This article incorporates open access text from page 473 of the 20th edition
"Grey's Anatomy"
(1918).
- Saladin, Kenneth (2010). Anatomy and Physiology: The Unity of Form and Function
(6th ed.).
McGraw-Hill. ISBN 978-0-07-337825-1.[ page required
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Lippincott Williams and Wilkins.[ page required
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↑ Wilson, Erasmus (1851). Anatomist's vade mecum: a system of human anatomy. John Churchill. P. 260 –1. - Jump up
↑ Miura M, Nakamura E, Kato S, Usui T, Miyauchi R (August 1994).
"The true nature of the adductor brevis muscle being dually innervated by the anterior and posterior branches of the obturator nerve in humans". Okajimas Folia Anatomica Japonica
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(2–3): 67–82. DOI: 10.2535/ofaj1936.71.2-3_67. PMID 7808725.
Massage for hip dysplasia
Massage for hip dysplasia
In the first months of a child’s life, conservative treatment of hip dysplasia is possible. Massage is only an auxiliary technique. The main role in the process of restoring the normal anatomical structure of the joint is played by splints, abduction pillows, plaster casts, and traction.
Closed reduction of a dislocated hip is often performed. It is preceded by pre-repositional preparation. It lasts 2-3 weeks. During this time, kinesitherapy, Freik's pillow, physiotherapy, as well as massage of the hip joint and gluteal region are used. The main purpose of this procedure is to relax the adductor muscles.
Massage is also used after the limb has been realigned, followed by its fixation on a splint. This is one of the stages of rehabilitation. The massage is done after paraffin or ozokerite applications, which provide a thermal effect. It's not just the thigh that is massaged. A massage of the back and buttocks is also used to relax the muscles.
massage
massage
- arthrosis;
- muscle and tendon strains;
- soft tissue injuries;
- inflammatory processes.
Since the hip joint is surrounded by many strong muscles, the massage effect must be intense. It is performed on the gluteal region, lower back, but the main manipulations are performed on the thigh area. The impact can be carried out on its anterior, posterior, medial and lateral surface. At the same time, manipulations are performed with the limb and joints: knee, hip.
Not all areas are massaged at once, but only those that require treatment based on a specific disease or traumatic injury. Let's look at the main areas of the thigh that can be massaged.
Front surface
Massage is done through traction, shaking, pressure and jerking movements. The anterior surface of the thigh is affected when the quadriceps or sartorius muscle is damaged. In case of development of bursitis, additional techniques are used: squeezing, kneading.
The massage therapist performs movements, moving from the knee to the thigh. The patient takes a supine position. The doctor is located on the side of him. In this position, he can not only massage the muscles, but also influence the entire limb, stretching it or pressing it in certain places.
Rear surface
It is massaged with a person lying on his stomach. The main massage techniques are tapping, pressure, and traction. Massage is often done if the pathological process affects the fascia and muscles of the gluteal region and hip extensors. Leg extension can be done in a sitting position if necessary.
Lateral surface
Traditional massage techniques are complemented by pressure. Simultaneously with the massage, traction, rocking, flexion of the hip and knee joints, abduction and rotation are used. They are done in case of damage to the fascia lata of the thigh, iliotibial tract syndrome (runner's knee), reflex tension of the corresponding muscle groups as a result of any injury or disease. All manipulations are usually performed with the patient lying on his back.
Medial surface
Massage of the medial zone is performed for reflex pain caused by muscle spasms and synovitis of the hip joint. If the manipulation technique is followed correctly, symptoms can disappear almost instantly immediately after the massage session. During the exposure, the specialist not only rubs and kneads the muscles, but also presses his finger on the ischial tuberosity, develops the knee and hip joints.
