How to Fix Adductor Muscle Pain in 30 SECONDS

Dr. Rowe shows how to get quick and long-lasting relief for adductor muscle tightness and pain
A common cause of painful adductors is because of tightness and weakness that builds over time, causing inflammation and strain. This may lead to pain in inner (medial) thigh and groin.
To make getting relief easy, we're going to lengthen and strengthen these muscles in a very easy to follow step-by-step guide.
All of these exercises can be done at home, and may give adductor muscle pain relief within 30 seconds.
Watch now and relieve tight, painful adductors at home!
Chapters:
0:00 Intro
1:00 Adductor Arc
3:21 Wall Slides
5:20 Wall Slides (Part Two)
7:32 Side-Step Lunge
***************************
Dr. Michael Rowe
St. Joseph, Michigan chiropractor
If you are looking for effective neck, back, or sciatica pain relief, contact us at 269-408-8439 or visit us at www.BestSpineCare.com
Facebook: / bestspinecare
Twitter: / stjoechiro
Instagram: / drmichaelrowe
Your local St. Joseph | Benton Harbor | Stevensville Michigan chiropractor
SpineCare Decompression and Chiropractic Center
3134 Niles Rd
Saint Joseph, MI 49085
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#adductors #adductor #legpain

[@DrRowe]

👉 If the exercises helped you, please support us by giving this video a like and leaving a comment below. 👉 Have a suggestion for a future video? Please leave it below!

[@celestelove11]

Do you have a whole body exercise video for every day? 🤗

[@bookinsauna]

Hey I’ve been looking for a solid stretching routine for daily practice. Let me know if you have or plan to do a video on this.

[@LSRbirdie]

I never realized my adductor muscles were a contributing source for my back and hip pain. The stretches in this video along with those in the video for the Psoas stretches have made a huge difference for me. I’ve been dealing with these issues for years and have seen a few chiropractors but none ever pointed me to these areas of stretching and strengthening. Thank you!!

[@sarahwright9280]

This did work in 30 seconds! Up all night with this kind of pain. Wasn’t sure how I was going to make it to work. I remembered your channel to look for something to help and did the first one only and it was as if I never had it! Wow! I know this stuff works but this was fast!

[@Wh1teD3ath]

For someone that does a lot of lower body weightlifting and jogging this has been a lifesaver. Didn't fix my pain completely but absolutely helped.

[@alexeifando747]

One of the very best quality channels for rehab. Very professional.

[@surrenderwriter9640]

Love these and can’t wait to integrate them into my practice. To make these beneficial to the whole body and support the strengthening and lengthening of your adductors try these 2 things: 1. Ensure your ribs and hips are stacked and core fully engaged (rather than sink into your shoulders and torso) 2. Count breaths rather than seconds.

[@Dharmaku56]

Dr. Rowe, you are my go to source for whatever ails me. Thank you ❤

[@junecheong3500]

My left adductor was aching so much this afternoon. After doing your exercises, i feel such great relief! Thank you!

[@bisaiah9797]

Thanks Doc. The wall stretch is amazing

[@cobizzle6522]

I've this pain for months and this really did relieve the pain immediately thank you so much, this is a life saver

[@GreatestXchange]

Good morning, Doctor Rowe! You do all of these, with ease. Hope your day is a breeze!

[@DrRowe]

😎

[@olivemd]

I could not lift my leg for #1. But #2 was easy. #3 no problem. #4 caused painful spasms in both legs. I will try again tomorrow.

[@equinoxeparabellum6776]

Brilliant, thanks, will do this later today.

[@norabutler9347]

Great exercises. Thank you!

[@LYCAS_LIVE]

After waking up this morning with a sore left adductor, I struggled to keep up with my kids during a three-hour walk in the park. When I returned home, I found this video, and it's incredible how quickly it relieved my pain-within just 10 minutes. Now, I can walk without any discomfort. Thanks Dr. Rowe

[@crisccan]

Thank you Dr. Rowe

[@DrRowe]

Thanks again for watching!

[@CharlesGriffith1965]

SO amazing! Literally just what I needed!

[@DrRowe]

Thanks for watching!

[@remywhite4377]

The video I didn't know I needed. Thanks Doc!

[@DrRowe]

Glad you found the video, and I hope the exercises help (if you ever need them).

[@marissa9]

Wow immediate relief. Thank you ❤

[@MarianaDee22]

Exactly what I needed!!! THANK YOU 🙏🏼

[@DrRowe]

Glad it helped!

[@jasonuren3479]

Always looking for different adductor stretches. I'll be trying these for sure. Thx doc!

[@DrRowe]

Hope the exercises help, and please give us an update soon.

[@shaheenpopal8694]

Thank you doctor. Indeed, kindness is the highest form of intelligence!

[@DrRowe]

Thanks so much for watching!

[@carolyntorres8171]

Thank you a thousand times over! ❤

[@DrRowe]

Thanks for watching!

[@mrso7079]

Thank you so much. I will let you know how it goes. I actually have extreme pain and my upper outside thigh muscles at night. Sometimes in the day. I'm going to look for some upper outer thigh suggestions from you next. Ty

[@roshpa9270]

Brilliant thank you so much I was going through the pain for the last 3 days now after doing the first time feeling so relaxed thank you so much liked and subscribed 👍❤

[@CMHMom23]

Thanks this helped me a lot!

[@BuffaloveBills]

Thanks Doc

[@DrRowe]

Thanks for watching!

[@tabosiyanga5962]

These were great👏 thank you

[@AMNA-gz3xq]

This is amazing💕

[@PeterPawa-fz2ys]

Thank you Doctor 😊 I feel well a bit now for just trying this stretch for 2 times😊

[@alizalevana9362]

Thank you I have been looking for some simple exercises because I am in excruciating pain.

[@maryasare9943]

Thank you very much for your Sciatica training my name Margaret in living in Germany but coming from Ghana 😊

[@michellecoyne6665]

I wasn't even in pain but I was tight. Did first exercise and wasn't even sure if i was doing it right. I can't beleive how instantly the exercise loosened the first leg & relieved the tightness. Did the rest of the exercises and I feel great. Thank you so much! I subscribed 👍

[@arnymon9340]

Thanks Doc, helped a lot!

[@DrRowe]

Glad it helped!

[@bisaiah9797]

Thank you so much.

[@annowen4934]

what a difference after I watched this video,thank you

[@coachfatineothman7504]

Thank you. It helped improve the pain in minutes

[@DrRowe]

Glad it helped!

[@sh0shin]

I would love a comprehensive guide for the whole body, something I can do every day or week. thanks for the free information

[@GreatestXchange]

This channel is a comprehensive guide. Once you learn the stretches and exercises, you can incorporate them into a daily/weekly routine, rotating in more of what you need and less of what you don't. Thank you for watching this channel! It's a great place to learn.

[@user-bc9tp6tu4b]

I’ll be doing this daily thanks

[@DrRowe]

Hope the exercises help you for a long time to come, and thanks for watching!

[@sulakshananallagonda]

You are actually a saviour

[@deemac8231]

I'm going to try this. My groin feels like I have hip problems. I suscribed.

[@seraca]

Started feeling instant relief

[@tammie1219]

I'm definitely going to start these, thank you! How common is it to have adductor pain on both sides?

[@nasrin3386]

Thank you very much.

[@DrRowe]

Thanks so much for watching!

[@taranumsingh2683]

I did these last night after intense pain for 2 days. It worked! When I do the exercise against the wall turning my foot out on the way up, I feel a bit of pain in the front of my thigh. Only on the side that is painful. I will definitely be doing these stretches every day.

[@MarceloMoldes]

One of my soccer players has this pain, we are going to try this, hopefully it gives him relief.

[@SoheybBousnane-hf4be]

It worked out thanks doctor

[@LeviteSpiritShine]

Good info!❤

[@DrRowe]

Thanks again for watching!

[@AMNA-gz3xq]

Thanks bro

[@mdrafique13.]

Thanks doc! It’s lot’s of help for us ! Can you share one clip for hip and Glued strength?

[@DrRowe]

kzbin.info/www/bejne/eYG4oKh5lNqgpq8

[@mdrafique13.]

@@DrRowe Thanks doc! 🙏🏻

[@celestelove11]

This is great! I started getting pain in my abductors when I started dancing again. It's worse when I get up from sitting too long hahah. I know they need strengthening so this video gives me the push I needed. Thanks so much!!! 💃🏼💃🏼💃🏼

[@DrRowe]

Hope the exercises help, and thanks for watching!

[@Justin.Martyr]

*I Tried to Use My Zip Code with My RePLy!!!* *I was BLocked by the DemoniCrats!!!* *My such HyPoCrites these so-called Free Speech Liars are!!!*

[@anarelyfigueroapineda]

Great, help me after pulling a muscle at the gym

[@cheekydaminen5227]

I get pain in both sides of groin, hips, knees, lower back, upper back, intense rhomboid, and neck pain, had my neck reset today by a physio I have daily awful pain your videos are awesome and helpful but I have so much going on I'm a little overwhelmed

[@sgoud4023]

Hi sir I am from India I am watching regular ur videos.. my pain was very relief now

[@DrRowe]

Glad you're getting relief!

[@alibaig102]

Great 👍🏻

[@PhishedOff]

I've had this for SIX months, and it's pulling on my low back/SI joint on same side. Gonna try this, used to do these all the time and just forgot about them, thank you!!! On the last one, I have a tedious meniscus on the left knee (right side is my bad groin side) will that lunge aggravate the meniscus? Thank you!

[@distortionex438]

Ironically this video pops up a day after inflamming my right adductor from weighted barbell hip thrusts. Thank you Dr. Rowe!

[@DrRowe]

Thanks for watching!

[@stevens4492]

Means your phone is listening to you.

[@charliec2966]

NOT IRONIC. YOUR PHONE KNOWS. PHONES CAN TELL WHEN YOU HAVE A HEADACHE.

[@PickI3s]

Not ironically your phone is listening to you 😱

[@lucifermorningstar541]

Thanks mate

[@DrRowe]

Thanks for watching!

[@lucifermorningstar541]

@@DrRowe I checked my thigh, I thought it hurt, it turned out it was sore and it turned out it felt irritated and annoying.

[@dianatrott5359]

Dr Rowe... you are brilliant! Your movement exercises have helped me so much when I get things out of whack. I once over exercised with the inner thigh machine at the gym and got adductors stronger than the outer leg muscles. It messed up my hips. Do you have an exercise hack for when that happens and the hips lock up?

[@chamsnour9884]

Merci infiniment

[@DrRowe]

Thanks so much for watching!

[@Jenjenn0710]

It DID feel great! I can't do the lunges, hurts TOO much

[@joen7xxx]

I get very painful cramps of the adductor, usually when standing up from a sitting position. Will these exercises help?

[@mohamedmoez1740]

Should I do it before or after run ?

[@jamesjenkins7538]

Should I warm up before attempting these exercises?

[@michaelharris2086]

I have a question about pain; I get bad pain for the adductor exercises (not excruciating). Do I just work through the pain or should I avoid that exercise. I have had adductor pain on my right groin for over 6 months now. Thanks

[@ivaniaalvarez5263]

Would you please show us some exercises using the Swiss ball? Balance, core strengthening, etc. Thanks 🙏

[@DrRowe]

Great suggestion!

[@patcardone3713]

Are these safe to do if you have had both hips replaced? The surgery was done from the front of the leg.

[@carboncrank2250]

Would these also hit the lower gracilis and sartorius muscle connect? (Under the vmo)

[@TheCarterHomeGym]

Bros mom is gonna whoop his ass for marking up the wall like that 😂 Helpful video though

[@fingerprint5511]

This is a grown man, not a little boy who lives with Mommy 😅

[@erinjohanns9464]

Common sense.. wear socks.

[@andychaurusno1248]

It provided instant relief but after awhile the pain comes back. Is it recommended to do the exercise daily? And will the pain gone by itself permanently after doing the exercise regularly? Thanks

[@colmdevoy6477]

Are these exercises safe for adductor tendonitis

[@johndwyer8539]

Hi, I can do all exercises without pain. Adductor pain on left leg when walking/running, single standing on affected leg. Would this be a hip, sciatic issue?

[@HemantkumarLallbeeharry]

Will try zis,,got injured at left abductor today,,about 2 or 3cm

[@gloriareszler4196]

Great video! Those muscles go into severe painful cramps! What do I do when the cramps happen? Tks

[@DrRowe]

Make sure you're drinking plenty of water, dehydration is a leading cause of leg cramps. Check this out too: kzbin.info/www/bejne/l164iKVqacyqrM0

[@RubyJane6904]

Try drinking warm water and baking soda! It works right away! It’s amazing actually!!

[@ChaoticCrimsonX]

Do you know what i need to do if i cant seem to get into a good posture with my lower back. It feels like where my spine and hip connect is stopping my freedom of movement

[@MB-vq7lk]

What can I do about my bone clicking and popping when I do and back and forth or side to side, also I get a heavy feeling (pain) after about 3 hours while doing physical work.

[@oppovivo5849]

شكرا جزيلا لك إنه رائعه جدا 🎉

[@DrRowe]

Thanks so much for watching!

[@oppovivo5849]

@@DrRowe العفو تستحق كل الاحترام والتقدير

[@jte1645]

Should u do this if u have a strain

[@PicBoxCompany]

Question: should we add ice or heat after the exercise?

[@mohdfarid9959]

doctor, is it normal my weak leg feel numb the glutes to the edge of my feet? im try the first exercise... feeling numb during the streching

[@khanscombe619]

I don't think it was pain but sore from intense leg workout so its even. I tried these & it delt awesome recovery in 2 -3 days

[@TheEndlessSearcher]

3:21 as I am lowering, my hips feel like they are tilting up towards the ceiling, essentially feeling like my buttocks are trying to raise off the floor. 6:02 during this exercise, when I raise my affected leg, i do not feel it in the inner thigh at all. I feel this in the outer part of the hip, thats it, and it feels like a cramp. I can only raise my leg about 30 degrees from horizontal 6:45 I can barely turn my foot in or out, when I do so, my cramp feels worse. I am not sure if I am just not flexible enough, but if other people are experiencing this, I would like to know as I hate feeling like I am doing something wrong that seems relatively simple.

[@vitaminb4869]

Did not fix for me. The first exercise I can only lift my leg a few inches off the ground before it becomes too painful. The other leg I can lift much higher. Is my life over?

[@iDoN80]

Ima try these exercises right adductor is weak but painful

[@VishalYadav-pr1iv]

Sir avn muscle loss plese xrsize im in india

[@Quickened1]

After you repaint the wall, you might wanna use white socks....lol. Awesome exercises, thank you!

[@DrRowe]

Ha, thanks!

[@bsreckovic]

What if it hurts be in front on the working leg

[@gat0anonimo]

I don't even know what exact muscle hurts so bad, but it better get fixed because the pain is so overwhelming I can't even walk properly! I gotta hang my right leg, keeping it away from any sorts of voluntary movement and instead leave all the work to my left one. I gotta make it crawl for the whole body. Worst of all is that I don't even know where this pain has come from, the only thing I've done is hanging out with my friends.

[@codegaming_yt7704]

Dealing with this for 6 years once I stopped.playibg basketball every week it starting hurting. When i sit to long it starts hurtin.

[@dinosemr8141]

💖❤️💖🙏❤️💖❤️

[@kalyndahaaf7395]

Oh no the first one I couldn't even lift my leg ... 😨

[@myla6135]

I'm going to need to move furniture to find that much clear wall space. Why oh why do I have so much clutter? Even my "clear" walls have radiators in the way. ☺ Perhaps I'll try some of this standing up.

[@HS99876]

👍🏻👍🏻👍🏻🏃🏽‍♂️

[@tabosiyanga5962]

Ha! I can't do that first workout at all. I can barely get my other leg across

[@lilyhatz5352]

Same :(

[@user-jk3hn2yq6v]

ترجمة بل عربي

[@Jean-ni6of]

Would you slip in some exercises for your 80 and 90 year old viewers?

[@DrRowe]

kzbin.info/www/bejne/mYCwhIKEm9ikraM

[@andreasvolk6059]

Is this really a good exercise WHILE you have adductor pain? Because you exercise the exact muscle that hurts.

[@saralampret9694]

Looks too much but do it up to your pain. I thought it was too much but I got through. Now I will see if It worked... (It only hurts me in certain position...)

[@Alex-hy1fg]

Look at the marks the socks left. lol :)

[@MsMesem]

and with Ehlers-Danlos Syndrome? Hyper laxity?

[@albertomedina4062]

All these exercises super painful, even first, lifting the leg 2inches is super painful like 8/10 pain, is that normal to feel pain when doing the exercises.

[@renedescartes4789]

No its not normal. Do you have a foam roller? Sounds like you got to get a tissue massage first.

[@albertomedina4062]

​@@renedescartes4789 Thank you, I will start with that first.

[@8-bite393]

4:36 min - You have to wash your socks 🧦 - Wallmarking

[@DrRowe]

No walls were hurt during the production of this video.

[@gregorywilkinson367]

😕 Promo*SM