Injuries to the adductor muscles—the group of muscles on the inside of your thigh—are common, especially among athletes involved in sports like soccer, hockey, or running. If you’ve ever experienced a groin strain, you know how frustrating the healing process can be. The good news? With the right adductor rehab exercises, you can accelerate recovery, regain strength, and prevent future injuries.
In this article, we’ll explore the most effective adductor rehab exercises, when to do them, and how to safely progress through your recovery.
Understanding the Adductor Muscles and Common Injuries
Before diving into exercises, let’s break down the basics.
What Are the Adductors?
The adductor muscle group includes:
- Adductor longus
- Adductor brevis
- Adductor magnus
- Gracilis
- Pectineus
These muscles are primarily responsible for bringing your legs together (hip adduction), stabilizing the pelvis, and supporting dynamic movements like cutting, sprinting, or jumping.
Common Adductor Injuries
Adductor injuries usually result from:
- Sudden changes in direction
- Overstretching
- Muscle imbalances or weakness
Symptoms include groin pain, tenderness, and reduced range of motion. Rehab should start only after the initial inflammation has subsided.
Phase 1: Early-Stage Adductor Rehab Exercises
Focus: Reduce pain, restore gentle mobility, and activate muscles without strain.
1. Isometric Adduction Holds
How to do it:
- Sit with knees bent and feet flat on the floor.
- Place a ball or pillow between your knees.
- Squeeze gently and hold for 5–10 seconds.
Reps: 10–12 repetitions, 2–3 sets
Why it works: Builds strength without joint movement, perfect for early recovery.
2. Side-Lying Leg Raises
How to do it:
- Lie on your injured side.
- Cross the top leg over and place the foot flat on the floor.
- Lift the bottom leg slowly, engaging the inner thigh.
Reps: 2 sets of 10–15 reps
Tip: Keep movements controlled to avoid aggravation.
Phase 2: Mid-Stage Adductor Rehab – Controlled Strengthening
Focus: Increase strength and stability with low-to-moderate resistance.
3. Standing Adduction with Resistance Band
How to do it:
- Anchor a resistance band to a low point.
- Wrap the band around the ankle of the injured leg.
- Move your leg inward across your body.
Reps: 2–3 sets of 12 reps
Benefit: Adds functional resistance to improve strength and neuromuscular control.
4. Copenhagen Adduction (Modified)
How to do it:
- Lie sideways on a mat.
- Place your top leg on a bench, with your body supported on your elbow.
- Support your bottom leg partially on the floor.
- Lift the bottom leg toward the bench.
Reps: 3 sets of 5–8 reps
Progression: Increase hold time or reps as strength improves.
Phase 3: Late-Stage Rehab – Dynamic and Functional Movements
Focus: Restore full function, sport-specific agility, and injury prevention.
5. Side Lunges
How to do it:
- Step to the side with one foot while keeping the other stationary.
- Bend the lunging knee while keeping the other leg straight.
- Push back to the starting position.
Reps: 3 sets of 10 reps each side
Pro Tip: Engage core and adductors for better balance and form.
6. Lateral Skater Hops
How to do it:
- Hop laterally from one foot to the other like a speed skater.
- Focus on landing softly and maintaining balance.
Reps: 2–3 sets of 15 seconds
Goal: Improve coordination, eccentric control, and dynamic stability.
When to Start Adductor Rehab Exercises
Start early-stage exercises once pain and swelling decrease (typically 3–5 days after injury). Progress to strength and functional movements as long as:
- Pain is minimal or absent during movement
- There’s full range of motion
- Muscle strength is at least 70–80% of the uninjured leg
Always consult a physical therapist or healthcare provider before starting any rehab program, especially after moderate to severe strains.
Key Tips for Effective Recovery
- Warm up thoroughly before exercises
- Prioritize good form over high reps
- Include core strengthening to support pelvis stability
- Gradually increase intensity and range
- Don’t rush back into high-impact sports until fully cleared
Conclusion: Rebuild Stronger with the Right Rehab Routine
Recovering from an adductor injury doesn’t have to be slow or frustrating. With consistent, progressive adductor rehab exercises, you can return to peak performance—stronger, more stable, and less prone to reinjury.
Start slow, listen to your body, and don’t skip the basics.
Looking for a personalized rehab plan or guidance from a pro? Consult a physical therapist to ensure your recovery is safe and effective.
Kallie Snyder is an author at Stonegate Health Rehab, providing valuable insights, recovery guidance, and rehab resources to help individuals achieve better health and well-being.