Foam Roll Adductors

Foam Roll Adductors

Foam rolling the adductors, or foam rolling your groin, is a valuable self-myofascial release technique targeting the inner thigh muscles, which play a crucial role in stabilizing the hips and promoting balanced lower body movement. By lying face down and positioning a foam roller under one leg’s inner thigh, you can apply controlled pressure to relieve tension, improve flexibility, and enhance blood flow in the adductor muscles.

Ideal for athletes and fitness enthusiasts, foam rolling the adductors helps alleviate tightness and soreness resulting from activities like running, soccer, weightlifting, and dance, which require strong and flexible inner thighs. It also promotes proper hip alignment and reduces the risk of groin injuries, which are common when these muscles are strained.

Incorporate foam rolling for your adductors into your warm-up or cooldown routine by rolling back and forth with the leg slightly bent, adjusting the intensity by shifting your body weight on the foam roller. Regularly practicing this technique will improve hip mobility, reduce muscle soreness, and promote balanced movement patterns for better performance in sports and daily activities.

Equipment Needed: 

  • Open floor, or yoga mat
  • Foam Roller


Instructions to foam roll your groin: 

  1. Start on all 4s with your foam roller on the floor next to you running parallel to your body
  2. Lift up the leg closest to the foam roller (like a dog peeing on a fire hydrant)
  3. Lie down on the floor with your leg resting on the foam roller
  4. Roll your leg up and down the foam roller focusing on tender spots
  5. Roll for the prescribed amount of time then switch sides


Common Errors:  

  • There is a tender area several inches above your knee, use caution when rolling this area
  • Make sure to relax the muscle being massaged


Progressions / Regressions:

If this is too challenging:

  • N/A

If you want more of a challenge:

  • N/A

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