Hip & Thigh

What It Is

Muscle strains are quite common, especially in those who are active in sports. There are three main sets of muscles in the thigh: the quadriceps in the front of the thigh, the hamstring muscles at the back of the thigh and the adductor muscles along the inside. Hamstrings and quadriceps work together to straighten and bend the leg. Adductor muscles work to pull the legs together (McHugh, Nicholas and Tyler, 2023).

Some of the quadriceps and hamstring muscles cross both the knee and the hip joints, which makes them more prone to strains. They are used in many high-speed activities, such as track and field events, basketball, soccer and football.

Adductor Tear Anatomy

For individuals who are physically active, an adductor tear is quite common. Injuries to the muscle often occur during a forceful push-off, when sprinting, when kicking, or when the athlete has to change direction quickly (McHugh, Nicholas and Tyler, 2023). Sports with repeated kicking or sudden bursts of speed and jumping, such as soccer, martial arts, hockey, gymnastics and track and field, carry a higher risk (Nationwide Children's Hospital, 2022).

Adductor tears or strains can occur anywhere along the length of the muscle, but the most problematic tears are at the tendon at the top of the muscle, where it attaches to the pelvis. Injuries here are slower to recover, often taking 2 to 3 months before return to sport, and may become long-standing (Thorborg, 2023). Tears in the main part of the muscle are more straightforward to rehab.

Not a diagnosis — for more information, contact me or another trusted healthcare provider.

Treatment

Self-Care & Treatment

How to Treat an Adductor Tear

After the swelling and pain have settled, you will need a rehabilitation programme to improve your range of motion and strength, and your muscles should be back to full strength before you return to sport (McHugh, Nicholas and Tyler, 2023; Nationwide Children's Hospital, 2022). I can guide that rehab with hands-on treatment and an exercise programme that builds you back up to sport. See the My Approach tab for how I work.

1. Rest

If certain activities are causing pain, take a break from them. For the first 2 to 3 days, try not to put weight on the injury (NHS, 2024). Crutches may be used at first to help with limping and pain (Nationwide Children's Hospital, 2022).

2. Ice

Wrap an ice pack (or a bag of frozen vegetables) in a tea towel and apply it to the injured area for up to 20 minutes every 2 to 3 hours for the first 2 to 3 days (NHS, 2024). The ice will help to ease pain and swelling. Never put ice directly on the skin.

3. Elevation

To help keep swelling to a minimum, keep your leg raised on a pillow as much as possible in the first few days (NHS, 2024).

4. Pain Relief

The NHS (2024) suggests trying paracetamol to ease the pain and ibuprofen gel, mousse or spray to bring down swelling, with ibuprofen tablets if needed; a pharmacist can advise on the best treatment for you. (This medicine information comes from the NHS, not from me. Always check with a pharmacist or your family doctor or nurse practitioner before taking any medicine.)

Tips

Good flexibility and a proper warm-up, including stretching, before sport may help reduce the risk of strains (Nationwide Children's Hospital, 2022).
Adductor muscles that are weak compared with the muscles on the outside of the hip (the abductors) can be a risk factor for adductor strains, so your rehab should restore that balance (McHugh, Nicholas and Tyler, 2023).
When you have weak muscles, they tend to be less able to cope with the stress of exercise, which makes them more likely to be injured. Keeping up your strength and general fitness helps reduce the risk of tears (Nationwide Children's Hospital, 2022).
Tired muscles are more prone to injury (NHS, 2024).
Before engaging in any sporting activity, make sure you take the time to warm up properly (NHS, 2024).

Treatment

My Approach

A strained adductor has torn fibres. My aim is to help them heal, then rebuild strength and control so you can get back to sport without it flaring up again. How I work depends on how badly it's torn.

If it's a mild or moderate strain (grade 1 or 2), I can treat it directly, following the stages below.

If it's a severe tear (grade 3, a complete tear, major weakness, or a gap you can feel in the muscle), please see your family doctor or nurse practitioner first. Once you've been assessed, I support the plan your medical team sets: care for the areas around the injury at first, then a careful rebuild of strength once you're cleared.

I start by assessing where the injury is, how your hip moves, and the strength of your adductors compared with the muscles on the outside of the hip. Tears near the top of the muscle, where the tendon attaches to the pelvis, need a slower plan.

Early Days

I leave the injured spot alone and work on the other leg, hips and low back
Gentle work above the injury to help swelling drain
Pain-free squeezing holds without moving the joint, such as gently squeezing a ball between your knees
I'll show you how to use ice safely at home

As It Heals

Lighter hands-on work closer to the injury, and trigger point work in the surrounding muscles
Warm and cool applications in the clinic to help circulation
Strength building from holds to lifting and lowering, for the adductors and the muscles on the outside of the hip
Gentle, pain-free stretching

Back to Sport

Cross-fibre work and stretching for tight, stuck-down areas
Heavier strength work, including gym-based progressions
Running, change of direction and kicking drills, built up step by step
Taping can help as you return

Work high on the inner thigh, near the groin, is only done when it's needed, with your informed consent and a signed consent form, and you can say no at any time.

If pain or swelling gets worse, get medical advice (see When to Get Urgent Help).

What to Expect

Typical Course

Typical course: For a mild or moderate strain, shorter visits once or twice a week work best early on, then weekly until we reassess, and most settle over a few weeks, often 1 to 3 weeks for a mild strain. For a severe tear, your medical team's plan comes first, and tears near where the tendon attaches to the pelvis often take 2 to 3 months before return to sport, sometimes longer.

What I Focus On

Severity Check

Protect Early

Pain-Free Holds

Adductor & Hip Strength

Graded Return to Sport

Please read

When to See a Doctor First

When to Get Urgent Help

After an injury, call 911 or go to the emergency room at your nearest hospital if you heard a crack when you were injured, the injured area has changed shape, it is numb, tingling or has pins and needles, or the skin around it has turned blue or grey or feels cold (NHS, 2024). Get medical advice promptly if the pain is very bad or getting worse, the swelling or bruising is large or getting worse, or you cannot put weight on your leg or walk more than a few steps (NHS, 2024).

Sources

References

McHugh, M.P., Nicholas, S.J. and Tyler, T.F. (2023) 'Adductor strains in athletes', International Journal of Sports Physical Therapy, 18(2), pp. 288–292. doi: 10.26603/001c.72626
Thorborg, K. (2023) 'Current clinical concepts: exercise and load management of adductor strains, adductor ruptures, and long-standing adductor-related groin pain', Journal of Athletic Training, 58(7–8), pp. 589–601. doi: 10.4085/1062-6050-0496.21
NHS (2024) Sprains and strains. Available at: https://www.nhs.uk/conditions/sprains-and-strains/ (Accessed: 7 October 2026).
Nationwide Children's Hospital (2022) Sports medicine: adductor muscle strain. Available at: https://www.nationwidechildrens.org/conditions/sports-medicine-adductor-muscle-strain (Accessed: 7 October 2026).

Massage therapy · Kitchener–WaterlooAdductor Tear

What It Is

Adductor Tear Anatomy

Self-Care & Treatment

How to Treat an Adductor Tear

1. Rest

2. Ice

3. Elevation

4. Pain Relief

Tips

My Approach

Early Days

As It Heals

Back to Sport

Typical Course

When to See a Doctor First

When to Get Urgent Help

References

Related Conditions

Book a session

Massage therapy · Kitchener–WaterlooAdductor Tear

What It Is

Adductor Tear Anatomy

Self-Care & Treatment

How to Treat an Adductor Tear

1. Rest

2. Ice

3. Elevation

4. Pain Relief

Tips

My Approach

Early Days

As It Heals

Back to Sport

Typical Course

When to See a Doctor First

When to Get Urgent Help

References

Related Conditions

Adductor Tendinopathy

Biceps Femoris Tendinopathy

Femoroacetabular Impingement (FAI)

Gilmore's Groin

Book a session