inner leg tightness exercise

Treat Inner Leg Tightness Fast With This Simple Trick!

Long and Short Adductor Muscles

What are the adductor muscles how can we treat them? The adductor muscles are called adductor muscles because they add or adduct in. Anatomically, when we think of them, they are going to be attached to the pubic bone, and attach to either the femur or the pes anserine. The latter being our two longer joint adductors. Our adductor muscles assist us when it comes to moving the leg inwards. When the leg moves toward the body, it uses the longer adductors as the primary movers, and when the knee is in flexion, it uses mostly the shorter ones including brevis, and etcetera. The adductor muscles play a huge role in hip stability and pelvic control. They need to be treated if we see pain or instability of the ilia, the knee, in general tightness with sitting wide legged or cross legged. Moreover, it is also an indication for treatment if there has been sporting injuries where the pubic bone or soft tissue of the hip, thigh or pelvis is present.

Treating the Adductor Muscles

If you are going to treat someone who has any of the symptoms listed above the best way to do so is by having them lay sideways. To begin, we should first asses the ability to list the affected leg in both straight and knee bent movements. Why do we do this? It is so we can get an understanding of whether the short or longer adductors (or both) need to be treated. In the video demonstration below we can see that there is more weakness and incorrect lifting when the knee is bent and the longer adductors removed from the assessment. This meant my focus of treatment would be closer to the upper leg (proximal) rather than if she was weak and felt pain with a straight knee.

Steps to Follow

  1. Start to feel around the inner leg and gently palpate for muscle hypertonicity (muscle feels tight).
  2. With some lotion or lubricant, place your hands at around a 45 degree angle towards the upper inner thigh and slowly glide along the tissue—starting from just above the knee, towards the pubic bone.
  3. If you come across any taught bands, you can cross fiber across the belly of the muscle/s using a gentle action. There are loads of nerves housed along the inner thighs so this can be painful if too deep or too quickly frictioned.
  4. We can also work into the muscle groups palpating for long bands of firm or tight muscles. These normally run along the line of the femur and not across it. To address these restrictions, let us apply a positional release technique. The bands can start anywhere above the knee and soften midway along the femur or in nasty restricted cases all the way up to the pubic attachments.
  5. Now, making use of both your hands, place each thumb on the area where the tautness begins and  push your thumbs towards each other. This is called the positional release technique, which is an excellent way to change the tension between two ends of the muscle fiber. We actually shorten the muscle belly by physically bunching it into the middle. Think about an uncooked sausage and if you apply pressure at each end and direct towards the middle, then that area has less tension.
  6. Hold the positional release until you can feel a sensation at the tendons where it feels like it’s softening. For about 90 seconds or until you feel that the muscles start to give. It should feel slightly uncomfortable but not dreadful.
  7. Start to feel around the inner leg once again, and gently palpate for any further restrictions of the muscle. If there is still some tightness, repeat the process.
The video below shows me treating Kristen’s adductor muscles. We can see that in the start of the video she is experiencing hip flexion as well as difficulty when lifting her lower leg. Then after completing all these steps, we can see that she is feeling less tenderness in her adductor muscles and can actually lift her leg more easily in a better range. Watch the full video instruction below: Sources: Hank Grebe Adductor Magnus. (2012). Physiopedia.
thumb and index fingers pressing on a man's nape

Suboccipital Muscles Pain: Causes, Symptoms, and Treatments

Today let's learn more about the suboccipital muscles pains, causes, symptoms and treatments? Do you have clients and patients that come in to see you that have recurring tightness in those upper cervical muscles, especially the ones attached to the skull? We call them our suboccipital muscles and they're the ones that our patients will say; these are the muscles that are really, really tight.

What are the suboccipital muscles?

The suboccipital muscles are a set of four paired muscles in the back of the neck. The suboccipital muscles attach to the atlas (C1), axis (C2) and occipital bone, connecting the atlas to the axis and the two vertebrae to the base of the skull. They are deep to the trapezius, splenius and semispinalis muscles and superficial to the atlanto-occipital and atlanto-axial joints. The suboccipital muscles commonly become tense and tender due to factors such as eye strain, wearing new eyeglasses, poor ergonomics at your home office computer setup, grinding the teeth, slouching posture, and trauma (such as a whiplash injury).

Suboccipital muscle pains symptoms

However, when the suboccipital muscles become tight, any of these symptoms may occur. These could include:
  1. Stiff neck
  2. Neck pain
  3. Headaches with a band of pain on the side of the head that extends from the back of the head to the eye. This type of pain feels deeper in the head.
Messages sent to the brain may be affected; reason why some people who have headaches may also experience sensory symptoms, including dizziness and visual instabilities.

Suboccipital pains treatments

Most treat them with one or a combination of things like neuromuscular techniques, muscle energy techniques, glides, joint capsule mobilizing, but here’s something that's a little bit more global, and something that I've found in the clinic that has got a little bit more lasting results with my clients’ and patients’. In this video, I started with assessing my patients upper cervical range of motion.
  1. Pushing the chin forward to see the quality and quantity of range she had (this is the extension of the upper cervical spine)
  2. As she pulls the head back we are testing her flexion
  3. Neck we looked at the quality and range of seated forward flexion of the spine, we need to look at the bigger picture when we are treating focused on the large myofascial lines (this assesses your thoracic spine)
  4. Observing any stiffness within her lumbar region
  5. Next, we assess passive ranges of upper cervical flexion and extension. We rule out any joint or inert tissue with this. If the head moves further through range, I know it is mostly muscular/soft tissue, if it is still heavily restricted I am erring towards the joints of the cervical spine. Active assisted would be getting them to try to get a double chin into the head back maneuver.
  6. Then, bending her knees and putting her feet flat, we get her to do some bridging actions. Get those big power driver buttocks muscles to bring her hips and pelvis off the ground. Always ask to move up into the bridge slowly so that the gluteal muscles are the primary target, quick moves can push the pelvis into an anterior tilt and cause the hamstrings to contract. We want the glutes to be the driver in this technique.
  7. Applying the traction to the suboccipital ridge when she’s elevating and relaxing off your pressure to the skull as she lowers herself. We increase the drag along the whole paravertebral erector spinae group with every move. Getting up into that position requires squeezing those glutes.
  8. Rolling down bone by bone, starting with a thoracic and then going down to lumbar vertebra is great because it forces the buttocks to stay in control of the move.
  9. As you do this technique take the pressure off the skull traction but try to find more of a chin flexed position between each hold. We are focused on lengthening the full paravertebral muscles.
  10. Each hold is for the count of 5.
The video shows us retesting Kristen to see what her neck and lumbar ranges were like. The movements on upper cervical flexion and extension looked quite a bit better glide. The seated flexion was probably the greatest of postural changes but the subjective pain had reduced dramatically along the right lumbar erector spinae and the suboccipital ridge on the same side. Use this for any clients that present with suboccipital pain, chronic tightness up through those erector spinae, and those who have got low back problems that you might be able to do this to assist with low back by acknowledging that we can work on the skull as well. NB* The erector spinae is not just one muscle, but a group of muscles and tendons which run more or less the length of the spine on the left and the right, from the sacrum, or sacral region, and hips to the base of the skull. They are also known as the sacrospinalis group of muscles. Watch the full video instruction below:
Back to Top
Product has been added to your cart