Adductor tendinopathy: causes and treatment tips

Your adductors are muscles and tendons along your inner thighs that help you move with ease. When these tissues become tender, sore, or strained, everyday activities like crossing your legs, standing, or maintaining balance can become difficult or painful.

“Your adductors are strong and resilient, but sometimes they get irritated from overuse, leading to adductor tendinopathy,” says Aashini Govani, PT, DPT, a Hinge Health physical therapist. 

Strengthening and stretching exercises are often the most effective treatment for adductor tendinopathy. Building strength in the surrounding muscles can reduce strain on the adductor tendons, allowing them to heal. Stretching can help relieve tightness and increase blood flow to the hip and groin area.

Here, learn how to manage adductor tendinopathy, especially with exercises recommended by our Hinge Health physical therapists.

What is adductor tendinopathy?

Tendinopathy is an umbrella term for tendon injuries. Any tendon (fibrous connective tissue made of collagen that links muscles to bones) can get tendinopathy. 

Your adductor tendons connect your inner thigh muscles to the bones in your pelvis. They help you move your hips and bring your leg up toward your center. Repetitive stress on the adductor muscles can irritate these tendons, leading to groin pain and discomfort when moving your hips, Dr. Govani says.

Tendinopathy vs. tendonitis

Tendonitis is an overuse injury that can occur from sudden increases in physical activity or overexerting yourself when your body isn’t prepared. This can lead to inflammation and discomfort when doing everyday activities, such as getting out of your car or balancing on one leg while doing certain yoga poses, for example. 

If tendonitis persists, it can turn into tendinopathy, also known as tendonosis, but not always. 

“You can think of tendinopathy as ‘dysfunction of the tendon,’” Dr. Govani says. “The goal is to ‘recalibrate’ the tendon to reduce discomfort, while also strengthening surrounding muscles to lighten the load on it.” 

There’s a lot of symptom overlap between tendonitis and tendinopathy, such as ‌dull aches and swelling around the affected area. 

Causes of adductor tendinopathy 

Adductor tendons can become irritated for several reasons. Some of the most common include: 

• Skipping warm-ups. Doing a warm-up before exercising or playing sports helps to prepare your muscles for movement. Performing a range of dynamic stretches before a workout can reduce the risk of adductor irritation and tendinopathy. 

• Overuse. Repeatedly using the adductor muscles — whether through kicking, quick side-to-side movements, or twisting the hips — can lead to irritation and tendinopathy. Sports like tennis, pickleball, soccer, football, and martial arts often involve these muscles: “Any type of movement that involves a lot of footwork usually engages the adductors,” says Dr. Govani.

• Muscle imbalance. Your inner thigh muscles may be stronger than your outer thigh muscles (abductors). “Your adductors may pick up the slack by taking on more load than they’re used to,” says Dr. Govani. This imbalance can contribute to discomfort and the development of tendinopathy.

• Returning from a break. Returning to sports or activities after a break can increase the risk of irritation if you dive in too quickly — especially with movements involving the adductors. Gradually easing back and strengthening your inner thigh muscles can help them handle the demands of these activities more comfortably.

Adductor tendinopathy symptoms 

Adductor tendinopathy symptoms can vary. Common ones include: 

• Inner thigh pain

• Tightness or stiffness in the inner thigh muscles

• Pain, or dull ache in the groin

• Discomfort when squeezing your legs together

• Increased pain after prolonged physical activity

• Limited range of motion in your legs

It’s a good idea to incorporate exercises that strengthen the adductors and surrounding muscles with stretching exercises that enhance mobility and range of motion. Combining both strengthening and stretching can ease tendon pressure, increase flexibility, and relieve tension.

The information contained in these videos is intended to be used for educational purposes only and does not constitute medical advice or treatment for any specific condition. Hinge Health is not your healthcare provider and is not responsible for any injury sustained or exacerbated by your use of or participation in these exercises. Please consult with your healthcare provider with any questions you may have about your medical condition or treatment.

Treatments for adductor tendinopathy

• Try physical therapy and targeted exercises. Targeted exercises can help strengthen weakened tendons and loosen surrounding muscles that may have tightened in response to irritation. You can do exercise therapy at home or work with a physical therapist who can guide you through movements tailored to your needs. You can see a physical therapist in person or use a program like Hinge Health, where you may access a PT via telehealth/video visit.

• Get moving. Even though it might seem counterintuitive, exercising can actually ease discomfort in your inner thighs by supporting healing. Regular movement helps reduce inflammation. Engage in low-impact activities that don’t strain your groin muscles, such as swimming, cycling, and Pilates.

• Perform a warm-up. A dynamic warm-up prepares your body for exercise. Dr. Govani suggests doing the above exercises to help activate the muscles in and around your groin and hips, which can help prevent further irritation.

• Listen to your body. While movement is key for helping your body heal, it’s important to always listen to your body. Don’t push through pain if you’re really uncomfortable — instead, take it as a cue to scale back and focus on gentler movements. A PT can help you determine the right level of intensity for you. While movement is key for helping your body heal, it’s important to always listen to your body. Pushing through pain can make things worse. Instead, use it as a warning sign to slow down and do gentler movements.

• Apply ice or heat. Both ice and heat can provide relief for irritated tendons and muscles. Generally, ice can help reduce inflammation and swelling, while heat can increase blood flow and ease stiffness. You can alternate between the two methods, or choose the one that feels best for you.

• Take over-the-counter (OTC) medication. Pain relievers such as ibuprofen (Advil, Motrin), naproxen (Aleve), and acetaminophen (Tylenol) can be helpful for adductor tendinopathy pain. It’s important to make sure that you are safely able to take these medications, based on your medical history. 

• Consider steroid injections. If your adductor tendinopathy pain is so bad you can’t do physical therapy or your exercises, your doctor may recommend a steroid injection in the affected area. This can help relieve inflammation and pain so that you can do the movements you need to heal. 

• TENS therapy. TENS, or transcutaneous electrical nerve stimulation, uses gentle electrical impulses to interact with your nervous system and help reduce pain associated with conditions like adductor tendinopathy. One option is the wearable device Enso, available through Hinge Health. It’s small, wireless, and portable. 

PT tip: Work your glutes

When your adductors are irritated, it’s important to focus on the surrounding muscles, like your glutes, which can take pressure off your inner thigh muscles. “If your adductors become overworked, that may be a sign your glutes need more attention,” says Dr. Govani. “Strengthening your glutes can help treat and prevent symptoms of adductor tendinopathy.”

How Hinge Health can help you

If you have joint or muscle pain that makes it hard to move, you can get the relief you’ve been looking for with Hinge Health’s online exercise therapy program.

The best part: You don’t have to leave your home because our program is digital. That means you can easily get the care you need through our app when and where it works for you.

Through our program, you’ll have access to therapeutic exercises and stretches for your condition. Additionally, you’ll have a personal care team to guide, support, and tailor our program to you.

See if you qualify for Hinge Health and confirm free coverage through your employer or benefit plan here.

This article and its contents are provided for educational and informational purposes only and do not constitute medical advice or professional services specific to you or your medical condition.

References

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