Chris Horstman, Physiotherapist
How to treat pectineus muscle pain.
The pectineus muscle is a rectangular and flat muscle in the upper interior of the hip that allows the rotation of the thigh.
The pectineus muscle works with four other muscles (the gracilis, adductor longus, adductor brevis and adductor magnus) to make up a group of muscles called the hip or thigh adductors.
Symptoms of Pectineus Pain.
The main symptom of a pectineus muscle injury is an intense pain in the groin area. There is pain is exacerbated when moving the leg in adduction and is tender along the muscle belly.
Causes of pectineus pain include:
- Changes directions suddenly or quickly
- Having legs crossed for extended periods of time
- Quick movements from kicking or sprinting
- Over stretching a leg or both legs to the side of the body
- Striding to long during running or power walking
- Exercising with exertion after the pectineus muscle is already fatigued
Treatment of Pectineus Pain
The treatment for a pectineus muscle strain generally involves attending physiotherapy. Surgical treatment in acute groin injuries is rarely indicated.
During the initial phase of recovery, your physiotherapist will work with you to regain full range of motion, restore full muscle strength, endurance and coordination, as well as minimise the effects if immobilisation.
Crutches, local cold application, and anti-inflammatory medication are usually recommended during the initial phase. Simple exercises can be started early, but training should be performed within limits of pain.
After the initial phase, heat is usually valuable, especially when muscle training is started. In general, exercises are performed in pain free range.
Below you will find some preventative and recovery suggestions, including dynamic warmup motions; static cooldown stretches to enhance greater flexibility and range of motion, and relieve tightness; strengthening exercises; an therapeutic tips to alleviate pectineus muscle soreness and get you back in the game sooner rather than later.
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Dynamic warmup for Pectineus Pain
Supine bicycle kicks
Lying supine on the ground. Bring your legs up, bend your knees, bring your left knee toward your chest and extend it while simultaneously bringing your right knee to your chest and extending it. Continue alternating (as if pedaling) for 30-60 seconds. Rest 30 seconds and repeat
Interval sprints in place
Quickly drive your knees to your chest whilst driving arms up and down in place for 20 seconds. Reduce speed for 10 seconds, then accelerate for 15 seconds. Rest and repeat.
Strengthening exercises for Pectinues Pain
Supersetted elevated prone, side and supine planks
Assume a prone position by placing your feet on a bench or chair and resting your forearms on an exercise mat.
Keep your back straight, tighten your abdominal muscles and hold 30 seconds. Immediately turn to the right and rest on your right forearm with your feet atop the bench or chair, hips raised.
Extend your left arm overhead and hold for 30 seconds. Turn left and rest on your left forearm with your right arm extended overhead for a 30-second hold.
Finish by going into a Supine Plank position with your heels atop the chair/bench and your hips off the mat while resting on your forearms for 30 seconds. Rest, hydrate, and repeat.
Side lunges with resistance band
Place a resistance band above your knees and assume an athletic stance. Lunge laterally left 10 times and then laterally right 10 times. Rest, hydrate, and repeat.
Supine leg lift
Lie on your back on the exercise mat with your hands under your hips and lower back for support. With your legs extended and close together, raise them approximately 1-2 inches off the mat and hold for 30-60 seconds.
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Cool down stretches for Pectineus Pain
Seated groin stretch
Sit on the mat with your knees bent and feet together. Slowly lower both legs laterally to the mat.
Kneeling lunge
Assume a Kneeling Lunge position starting with your right leg lunging and left knee on the mat. Place your right hand on your right knee, extend your left arm overhead and bring the arm slightly across your body to the right. Feel the stretch in your pectineus and upper body (shoulder and lat muscles) as you lunge slightly forward with your right leg. Then switch to a left leg Lunge/right knee on the mat
Additional recovery strategies for Pectineus Pain
Massage
For soreness and tightness withing the pectineus muscle, sit on a chair or mat and use thumb or index finger to gently massage the muscle for 30 seconds
If you have strained your pectineus muscle, you need to see a physiotherapist in order to get the best outcome, and limit you chance of recurrence. To make an appointment with our excellent sports physios, please call your nearest clinic, or book online. We look forward to helping you soon!
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At Melbourne Sports Physiotherapy our goal is to get you moving pain free as soon as possible.
But, we also want you to actually move better and live a healthier, more active and fulfilling life!
If your sports, fitness training or work has been wearing your body down, book in with one of our expert massage therapists so we can help you reduce your pain or stiffness.
If you are showing some signs of this condition or simply want help prevent this from happening in the future then book in with one of our highly experienced Remedial Massage Therapists today!
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