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

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

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

  • 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 pelvis (pubis) to the thigh bone (linea aspera of the femur).

What movements does the adductor longus muscle control?

  • Moves leg in toward the body
  • Twists the leg in toward the body via the hip
  • Assists in lifting the leg in front of the body

Activities that cause adductor longus 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


Adductor Longus origin, insertion, action, innervation

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

Interesting facts about the adductor longus:

  • 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:

  • Groin pull
  • Floating patella
  • Obturator or Genitofemoral nerve entrapment
  • Pubic stress fracture
  • Pubic stress symphysis
  • L2 L3 or L4 radiculopathy
  • Inguinal hernia

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

Satellite trigger points associated with the adductor longus:

  • Adductor Magnus
  • Pectineus
  • Vastus Medius

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

Products To Help with Adductor Longus Muscle and Groin Pain

Cold Therapy Gel For Groin 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. It is better to use than warm therapy gels and creams for muscle pain caused by inflammation as it cools the area much like ice. 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 adductor longus muscle and other groin muscles.

Hot /Cold Pack For Adductor Longus Strain

The Body Help Hip Brace With Hot/Cold Pac is a good choice to provide cold or warm therapy to the adductor longus and other groin muscles. The brace can be used for hot or cold treatment or used as a brace. The brace provides compression which is important for reducing swelling and aiding in faster recovery. An excellent choice for those who need not only support but also the ability to use hot/cold packs.

Warm Therapy Gel for Adductor Longus Muscle Pain

Sombra Warm Therapy Pain Relieving Gel is a pain relieving gel that is highly recommended. It provides warmth without burning heat and is great for relieving pain. Applying Sombra to the muscles on the inside of the thigh, down into the knee can help reduce pain and tightness caused by the adductor longus muscle. I recommend Sombra for chronic pain and chronically sore tight groin and upper leg muscles.

Braces and Supports To Help Adductor Longus Injury and Pain

Compression Shorts for Adductor Longus Muscle Support

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. To support the groin muscles compression shorts that hit just above the knee will support the adductor longus muscle . Compression shorts for men as well compression shorts for women come in all sizes, have a choice of colors and are available in various price points. The shorts can be worn alone or under pants.

Men's shorts
Women's shorts

Self Treatment Tools For Adductor Longus Pain

I recommend The Tiger Tail 18″ Roller to use on both upper and lower leg muscles to help relieve muscle 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. The 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 groin muscles start as high as possible on the inside of the thigh and roll down to the knee. Use several short gentle strokes to roll the entire inside thigh.   Start with light strokes for a minute or two and build into more pressure and more time. Do not overdo as you can irritate the muscles!

Self Treatment for Adductor Longus Groin Pain

Do you know that small knots and other dysfunction in the adductor longus muscle can contribute to groin, pelvis and hip joint pain?

If this pain pattern sounds familiar 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 and 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. Deactivating trigger points can reduce or eliminate this pain. This book is a must-have for anyone interested in finding the cause and treating muscle pain.