Groin and adductor pain

Pain along the inner thigh or where it meets the pelvis, provoked by lateral movement, wide stances and the sled pull. Often builds gradually, occasionally arrives all at once.

Léelo primero: Esto es información general sobre entrenamiento, no consejo médico, y nada de lo que aparece aquí es un diagnóstico. Un mismo dolor puede tener causas muy distintas, y solo un profesional cualificado que pueda valorarte en persona sabe cuál es la tuya. Si el dolor es intenso, va a más o no remite, acude a un profesional.

También llamado: Adductor strain, Inner thigh strain

Cómo suele manifestarse

• Pain along the inner thigh, or right up where it attaches to the pelvis.
• Sore squeezing the knees together against resistance.
• Worst on lateral movement and wide stances.
• Sometimes a pull that appeared in one specific rep and never fully cleared.

Qué suele provocarlo

• Sled pull technique that involves a lot of lateral bracing and stepping.
• Wide-stance squatting added quickly to a training week.
• Skating, court sports or lateral conditioning stacked on a running block.
• Adductor strength that has never been trained directly while everything around it got stronger.

Se dispara normalmente con

• Sled pull, especially the wide-stance hand-over-hand style.
• Wide-stance and sumo lifting.
• Lateral lunges and any side-to-side conditioning.
• Sprint starts and changes of direction.

Qué suele seguir disponible

• Upper-body training entirely.
• Narrow-stance squatting and hinging if they stay pain-free.
• Rowing and ski erg, usually comfortable.
• Isometric adductor squeezes, which are commonly used early and often reduce symptoms.

Sustituciones de entrenamiento

• En lugar de Sled pull: Seated rows and heavy ring rows
• En lugar de Sumo or wide-stance deadlifts: Conventional deadlifts at a narrower stance
• En lugar de Lateral lunges: Forward split squats
• En lugar de Sprint work: Straight-line tempo running or rowing intervals

Qué se suele reconstruir

• Direct adductor strengthening, progressed from isometric holds to loaded range: the Copenhagen family of exercises is the usual staple.
• Wide stances and lateral work reintroduced last, after straight-line work is comfortable.
• Sled pull technique reviewed, since bracing style drives a lot of these.
• Both sides trained, because the asymmetry usually predates the pain.

Cuándo parar y acudir a un profesional

• Pain low in the abdomen or into the testicle. That needs assessing, it may not be muscular.
• A visible lump or bulge in the groin.
• Sudden severe pain with immediate inability to walk.
• It flares every time you return to sport despite a steady rebuild.

Sweatlas no es un proveedor sanitario. Todo el contenido del índice de molestias es información general sobre entrenamiento, escrita para personas adultas y sanas, y no constituye consejo médico, diagnóstico ni tratamiento. No lo uses para autodiagnosticarte ni para retrasar una consulta. Si tienes dolor intenso, que empeora o que no remite, o cualquiera de las señales de alarma que aparecen en la página, acude a un médico o a un fisioterapeuta cualificado.