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| Sketing on ice e.g. race and hockey is potential to develop adductor magnus tight or injury (Ref: https://www.sportsinjurybulletin.com/adductor-magnus-tales-of-tightness/) |
All hip adductors work at the hip joint to adduct and forward bend but only one muscle provides flexion and extension function. This muscle is an adductor magnus that has anterior fibers to assist in flexion, while posterior fibers to assist in extension.
“The way to stretch extensor muscles needs to reverse the direction that flexes the hip joint”.
9 options to stretch posterior fibers of hip adductor
Exercise #1: Sumo (Horse stance): Both leg toe out, then squat, bend torso forward for more stretch.
Exercise #2: Lizard pose: Target leg is fore - leg and outerward to hand
Exercise #3: Butterfly pose: Place both plantar together, then keep knee close to floor as postible as you can. Bend torso forward for more stretch.
Exercise #4: Long sitting hip abduction: Bend torso forward that touch the floor away as far as possible for more stretch. Keep knee straight.
Exercise #5: Kneeling lateral lunge
Exercise #6: Prone frog
Exercise #7: Supine lizard
Exercise #8: Happy baby
Exercise #9: Supine wall hip abduction
The adductor magnus is the largest of the hip adductors and the third largest among all of the muscles in the lower limb, is only smaller than the quadriceps femoris and the gluteus maximus. It is a fan - shaped muscle and located in the deepest of medial thigh muscles. It is rarely injured, opposite, the adductor longus is the most commonly injured muscle.
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| Fan - shape (Ref: https://www.istockphoto.com/) |
The adductor magnus derived tendon at inferior pubic rami, ramus of ischium (anterior fiber), and ischial tuberosity (posterior fibers). Because of this proximity to the ischial tuberosity, some even consider the ischial portion of the adductor magnus to be part of the hamstring muscle group. Muscle fibers of adductor magnus are closely related to the origin of semimembranosus and the fiber orientation of adductor magnus is similar with hamstring, so it is intimately related to the proximal hamstring musculature. The insertion is at medial to gluteal tuberosity, middle of linea aspera, medial supracondylar line, and adductor tubercle of medial condyle of femur. Muscle fibers of adductor magnus are closely related to the origin of semimembranosus and the fiber orientation of adductor magnus is similar with hamstring
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| The adductor magnus derived tendon at inferior pubic rami, ramus of ischium (anterior fiber) which represented by blue and ischial tuberosity (posterior fibers) which represented by red. (Ref: https://www.researchgate.net/publication/283718715_The_adductor_magnus_mini-hamstring_MRI_appearance_and_potential_pitfalls/download) |
According to anatomically, it is the most complex adductor muscle, which plays a role in the flexion and extension movements of the hip joint and stabilizes the posteromedial compartment of hip joint.
Its attachment not only complicates only the proximal part but also distal part that the adductor magnus has been divided into a “adductor” part and “hamstrings” part. The pubofemoral muscle fibers/adductor parts are directed horizontally that insert along the plane between the greater trochanter and linea aspera. The ischiofemoral fibers/hamstring part have vertical and lateral fibers that insert onto the linea aspera and adductor tubercle. The adductor tubercle is a bony protuberance, situated just cranial to the medial epicondyle of femur and is the caudal most point of the medial supracondylar line serving as the insertion point of the ischiofemoral portion of the adductor magnus muscle (hamstring).
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| Hip adductor magnus: pubofemoral muscle fibers/adductor parts (purple), ischiofemoral fibers/hamstring part (red) (Ref: https://www.researchgate.net/publication/283718715_The_adductor_magnus_mini-hamstring_MRI_appearance_and_potential_pitfalls/download) |
The adductor magnus musculotendinous junction occurs approximately at the level of the junction of the middle and distal thirds of the femur. The distal tendon has a long course to its insertion onto the adductor tubercle. There are many ligamentous and tendinous attachments in close proximity to the adductor magnus insertion onto the adductor tubercle; e.g. the medial patellofemoral ligament (MPFL), the posterior oblique ligament originates slightly posteroinferiorly to the AT and is directed caudally, blending distally with the semimembranosus tendon, the gastrocnemius tubercle is located distal and posterior to adductor tubercle that giving attachment to the medial head of gastrocnemius, the medial collateral ligament (MCL).
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| Adductor tubercle is superior to femur medial epicondyle where adductor magnus and many soft tissues attach. (Ref: Huleatt J., Geeslin A., LaPrade R. (2014) Special Considerations for Multiple-Ligament Knee Injuries. In: Doral M., Karlsson J. (eds) Sports Injuries. Springer, Berlin, Heidelberg. https://doi.org/10.1007/978-3-642-36801-1_112-2) |
Electromyography (EMG) studies have investigated the gluteus maximus (Gmax), hamstring and the adductor magnus muscles as the primary hip extensors during prone hip extension. The results of this study support the hypothesis that during prone hip extension exercise, the adductor magnus would have statistically similar activity with the Gmax, medial hamstring, and lateral hamstring. Therefore, the adductor magnus can work in hip extension as same as Gmax and hamstring muscles.
Referring to its function, I gave massage and stretching on the hamstring and adductor magnus in one patient with a flat back. Due to, shortening of hamstring and abdominal muscle involve flat back posture. The outcome showed an increase of lumbar lordosis that satisfied me. However, I will observe this method in the future carefully.
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| Adductor magnus is medial hamstring neighbor (Ref: https://loveyogaanatomy.com/sitbone-pain-from-yoga-asana/) |
To prevent hip adductor disorders needs to strengthen this muscle especially who are prolonged sitting worker, and stretch them with the same as the other muscles: stretch to the point where “tightness with pain” or “noticeable tension without pain” will hold at the point for 30 seconds of 3 - 5 reputations following demonstrated VIDEO.
Reference:
https://www.thieme-connect.com/products/ejournals/pdf/10.4103/ijri.IJRI_523_19.pdf
https://www.jospt.org/doi/epdf/10.2519/jospt.2010.3025
https://core.ac.uk/download/pdf/270251533.pdf
https://aassjournal.com/article-1-1057-en.pdf
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4714133/pdf/10.1177_2325967115625055.pdf
https://www.researchgate.net/publication/317366152_Assessment_and_management_of_adductor_strain
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