Adductor Longus Muscle: Groin, Thigh, Hip Joint, Knee Pain

What pain and symptoms are associated with the adductor longus muscle?

Adductor longus muscle pain pattern

The adductor longus muscle can contribute to groin pain, pain in the front of the thigh, hip joint and knee pain.

  • Groin pain during activity, pain subsides with rest
  • Pain in the front of the outer upper thigh near the hip joint
  • Deep pain in the hip joint
  • Stiffness in the hip especially when rotating the knee outward
  • Pain above the knee
  • Pain can descend down into the shin
  • Restricted movement in the hip and thigh
  • Pain is greater when carrying something

Where is the adductor longus muscle?

It connects the pubic bone to the thigh bone.

What movements does the adductor longus control?

  • Moves leg in toward the body
  • Twists the leg in toward the body via the hip

Activities that cause adductor longus muscle pain and symptoms:

  • Sitting with legs crossed for long periods of time
  • Horseback riding
  • Slipping on slippery surfaces
  • Moving legs too far apart horizontally or vertically

Interesting facts about the adductor longus muscle:

  • Trigger points in the adductor longus are the most common cause of groin pain.
  • Trigger points in the adductor muscles can cause “growing pains” in children. Pain is felt in the groin, pelvic area, and or inner thigh.

Clinical diagnoses to which the adductor longus muscle symptoms may contribute:

  • Floating Patella
  • Obturator or Genitofemoral nerve entrapment
  • Pubic stress fracture
  • Pubic stress symphysis
  • Muscle strain (groin pull)
  • Inguinal hernia

Adductor Longus muscle

You use the adductor longus muscle to move the thigh in toward the other leg and to twist the thigh inward.

Other muscles that should be considered and examined in conjunction with the adductor longus muscle:

Satellite Trigger Points: Adductor Magnus, Pectineus, and Vastus Medius

Affected Organ Systems:  Reproductive System

For detailed anatomy information: Adductor Longus Muscle Anatomy

Due to similar muscle attachments, movement control also read: Adductor Brevis Muscle: Groin, Thigh, Hip, Knee Pain

Help with Adductor Longus  Groin Pain

Sombra Warm Therapy Gel provides pain relief.

Warm Therapy Gel For Groin Pain

Sombra Warm Therapy Pain Relieving Gel is a pain relieving gel that I use both personally and professionally  in my massage therapy practice. Unlike other over the counter heating creams, it provides warmth without burning heat allowing the muscle to relax.  Applying Sombra to the muscles high on the front and inside of the thigh, up into the fold of the leg and toward the outside of the hip can help reduce pain and tightness caused by the adductor muscles.  I recommend Sombra for chronic pain and injuries over a week old. If you have pulled or strained the groin, I recommend Biofreeze below.


Cold Therapy Gel For Groin Injury

Biofreeze is recommended for recent muscle injury

Biofreeze Pain Relieving Gel is an excellent pain relieving gel and I recommend it for those who have sudden onset muscle pain or recent injuries.  Cold therapy should be used on new and recent injuries instead of heat as it cools the area much like ice and does not promote swelling. A recent study showed that Biofreeze decreased pain 2 times more than ice and the pain relief lasts 9 – 10 longer. If  your pain is from a recent injury I would recommend Biofreeze. This is excellent to use on sprain and strained groin muscles.

Hot and Cold Multipurpose Wrap For Thigh and Groin Pain

The Hot Thermal and Ice Cold Compress Therapy Gel Pack Wrap is adjustable and is a great choice for a multipurpose pack to use on your thighs, knees, hip, and back.  The wrap can be wrapped around the upper thigh for treatment of the adductor longus muscle.  The pack can be put in the freezer and used for cold therapy on recently injured muscles to reduce pain and swelling. The pack can also be put in the microwave for warm therapy for chronic pain and stiffness. Solid quality construction that will last for a long time. Made in the USA

Adductor Longus Muscle and Groin Brace and Support 

cramer-groin-wrap_sm The Cramer E6 Groin Hip Spica can help provide compression and support to a pulled or strained adductor longus and other groin muscles. Adjustable Velcro closure can be adjusted for a snug fit. I do not have experience with this support but it was recommended by a chiropractor and is highly rated on a physical therapy site on the internet. The Cramer E6 Groin Hip Spica is a full wrap and support for groin injuries. The wrap is made to fit high up on the thigh and around the hip with an abdomen band that will hold the wrap in place. The brace is pliable neoprene which provides warmth and making it comfortable to wear. Recommended by Physical Therapists and athletic trainers for high thigh and groin injuries.


Sub Sports RX Graduated Compression Leggings – Men

Compression Shorts and Leggings for Groin Muscle Support and Injury Recovery


Sub Sports RX Graduated Compression Shorts -Women

Compression wear is not just preventative wear for exercise. Compression wear can also aid in muscle injury support and reduce swelling during recovery time. If you are considering compression wear look for graduated compression. Graduated compression provides tight compression at the lower end of your limb and gradually decreases compressive force toward the top of the limb. This is important for circulation and inflammation reduction. The Sub Sports RX Graduated Compression Baselayer Leggings / Tights provide great comfortable compression at a reasonable price. The Men’s Base Layer Shorts and long leggings or Base Layer Shorts for Women are a good choice for adductor longus  muscle and other groin muscle support during exercise or injury recovery. The Sub Sports RX Graduated Compression Shorts come in all sizes and have a choice of colors. Can be worn alone or under pants.

For those who prefer compressive leggings see:  Long Leggings for Men and  3/4 leggings for women


Massage Tools for Self Treatment of the Adductor Longus Muscle


I recommend the Tiger Tail 18″ Roller to use on both upper and lower leg muscles to help relieve tension and pain. I like the Tiger Tail for its ease of use and because it does not strain the wrists and hands. You do not have to contort into different positions or get on the floor or up against the wall to use this foam roller, simply roll it up or down the muscle. The 18″ is a good size to use on leg muscles as well as other muscles. This roller is also recommended by physical therapists, athletic trainers and doctors for self-treatment of muscles in between appointments. To use the Tiger Tail on the adductor longus and other groin muscles start on the inside of the thigh, and roll down the thigh down past the knee. (Start off gently, this area can be very tender).  Start with light strokes for a minute or two and build up to more pressure and more time. Do not overdo as you can irritate the muscles!

Find and Treat The Source of  Groin Injuries

The Trigger Point Workbook can help you resolve muscle pain throughout your body. Do you know that small knots and other dysfunction in the adductor longus muscle can contribute to groin, pelvis and hip joint pain?

Groin, pelvic and hip pain can be debilitating. If you have unresolved pain  I  recommend that you purchase Claire Davies  The Trigger Point Therapy Workbook: Your Self-Treatment Guide for Pain Relief. Mr. Davies explains the trigger point phenomenon and muscle pain in everyday language.  But what makes this book worth its weight in gold are the individual muscle trigger point treatments that Davies has compiled. His diagrams and step by step instructions help you locate which muscles are contributing to your pain,  how to find the trigger point and treat it.  It takes time and practice to master finding trigger points, but once you learn you have a tool and method to help relieve muscle pain throughout the body.  If you have unresolved hip,  groin and pelvis pain you may want to learn about the trigger points in the adductors muscles as well as other thigh and hip muscles to help you resolve your pain. This book is a must-have for anyone interested in finding the cause and treating muscle pain.





Leave a Comment