Adductor Tendinopathy Treatment in NYC
Manhattan Physical Therapy
What Is Adductor Tendinopathy?
Adductor tendinopathy is a painful condition affecting the tendons that connect the inner thigh (adductor) muscles to the pelvis or thigh bone. These tendons play a critical role in stabilizing the hip and controlling movements such as walking, running, cutting, and kicking. When they are overloaded or not given enough time to recover, small areas of tendon damage can develop and gradually worsen.
Unlike a sudden muscle strain, adductor tendinopathy usually develops over time. Many people first notice mild groin discomfort during activity, which may ease with rest. Without proper care, that discomfort can progress into persistent pain that interferes with sports, exercise, and even daily movements like getting out of a car or climbing stairs.
Why Adductor Tendinopathy Develops
Adductor tendinopathy occurs when the tendon is repeatedly loaded beyond its ability to recover. Each contraction of the inner thigh muscles places tension on the tendon near the pelvis. Over time, excessive force or repetition can create small micro-tears within the tendon tissue.
There are two common pathways that lead to this condition:
Sudden or excessive loading
This often happens when activity levels increase too quickly, such as returning to sports after time off, increasing training intensity, or starting a new fitness routine. Younger, active individuals are commonly affected through this mechanism.
Reduced tendon health over time
As people age, tendons naturally lose some elasticity and repair capacity. Factors such as limited mobility, poor strength balance, smoking, genetics, or certain medical conditions can further reduce tendon resilience, making injury more likely even with everyday activities.
In some cases, adductor tendinopathy develops after a previous groin strain that never fully healed or was returned to activity too soon.
Who Is Most at Risk?
Adductor tendinopathy is common in athletes, particularly those involved in sports requiring rapid direction changes, sprinting, or kicking. Soccer, hockey, and field sports place especially high demands on the inner thigh muscles.
However, non-athletes are also at risk. Poor movement mechanics during workouts, muscle imbalances between the hips and core, weak inner thigh muscles, or limited hip mobility can all overload the adductor tendons. Long periods of sitting followed by sudden activity, which is common in city lifestyles, can also contribute. People are more likely to develop this condition if they:
Have a history of groin or hip injuries
Experience weakness in the inner thighs or core muscles
Perform repetitive walking, stair climbing, or uneven loading
Skip proper warm-ups before exercise
Common Symptoms of Adductor Tendinopathy
Adductor tendinopathy typically presents as pain in the upper inner thigh near where the tendon attaches to the pelvis. The discomfort may stay localized or spread toward the pubic region or down the inside of the leg. Symptoms often include:
Gradual onset of groin pain linked to activity changes
Pain when squeezing the legs together or stretching the inner thigh
Discomfort during running, sprinting, lateral lunges, or kicking
Pain with everyday movements such as getting in and out of a car or putting on pants
Stiffness and reduced hip mobility
In more advanced cases, pain may be present even while walking or at rest. Unlike muscle strains, which often have a sudden onset and bruising, tendinopathy symptoms tend to build progressively and linger without proper treatment.
How Physical Therapy Helps Adductor Tendinopathy
Physical therapy is one of the most effective non-surgical treatments for adductor tendinopathy. The goal is not just pain relief, but restoring the tendon’s ability to tolerate load so you can return to daily activities and sport without recurring symptoms.
Treatment begins with a detailed assessment to identify why the tendon became overloaded in the first place. This may include weakness in the inner thigh muscles, limited hip mobility, poor core control, or movement patterns that place excessive stress on the groin during walking, running, or exercise.
In the early stages, hands-on techniques such as gentle soft tissue work may be used to reduce muscle tension around the inner thigh and improve comfort. While this can help symptoms, long-term improvement depends on proper load management and progressive strengthening.
A structured strengthening program encourages healthier tendon remodeling by stimulating new tendon fibers and improving overall load tolerance. As strength and control improve, pain decreases and everyday movements become easier and more confident.
Evidence-Based Exercise Progression for Recovery
Exercise selection and timing are critical in adductor tendinopathy. Too much load too soon can delay recovery, while complete rest weakens the tendon and increases reinjury risk.
Early-stage loading
Isometric exercises are commonly introduced first. These involve contracting the adductor muscles without movement, which helps reduce pain while gently loading the tendon. A common example is squeezing a ball or pillow between the knees while lying on your back. These exercises can be performed at different hip angles depending on comfort.
Mid-stage strengthening
As pain becomes more manageable, exercises progress through a larger range of motion. These may include standing banded adduction, side-lying inner thigh lifts, controlled sliding movements, and modified Copenhagen-style exercises. Strengthening also expands to surrounding muscles such as the glutes, hamstrings, quadriceps, and core to reduce stress on the adductor tendon.
Late-stage rehabilitation
The final phase focuses on preparing the tendon for real-life demands. This includes gradual return to running, changes in direction, hopping, and sport-specific drills when appropriate. Progression is guided by symptoms and functional improvement rather than rigid timelines.
For most people, completing strength exercises two to three times per week for eight to twelve weeks produces the best results. Mild discomfort during exercise is acceptable, provided symptoms settle back to baseline within 24 hours.
What Adductor Tendinopathy Treatment Involves
Effective treatment follows a balance between protection and loading. In the initial phase, activities that clearly worsen pain are temporarily reduced, but full rest is avoided. Complete unloading can lead to tendon weakening and slower recovery.
Education plays a key role. Patients are guided on how to modify daily activities, exercise routines, and training volume to prevent repeated flare-ups. Gentle inner thigh self-massage may help reduce feelings of tightness, as long as direct pressure over the most painful tendon area is avoided.
As symptoms improve, loading is gradually increased in a controlled way. This approach helps the tendon adapt rather than break down further. Recovery timelines vary, but most people see steady improvement when treatment is consistent and properly progressed.
When to Seek Adductor Tendinopathy Treatment in NYC
Groin pain that lingers, worsens with activity, or starts affecting walking and daily tasks should not be ignored. Early treatment leads to faster recovery and reduces the risk of long-term tendon degeneration.
At Manhattan Physical Therapy, care focuses on addressing the root cause of adductor tendinopathy rather than masking symptoms. Treatment plans are individualized based on activity level, lifestyle demands, and recovery goals, whether that means returning to sport or moving comfortably through the city again.
Call (212)-213-3480 to book your evaluation and take the first step toward moving comfortably again.
What Do They Say About Us?
Alexander Liu
"Everyone on the team at Manhattan Physical Therapy is super nice and caring. They were able to pretty quickly diagnose my knee and hip problems and immediately put me to work to reduce the pain.."
Henry Myerberg
"You're not just a patient when you come to the Manhattan Physical Therapy. You feel like family there. In particular, Erica with her colleagues John, Lidia and Joe not only fix and improve you physically, they make you feel welcomed and cared for.."
Hakyung Kim
"Everyone is so kind and helpful! my knee and hip pain have improved massively since starting Manhattan PT, highly recommend to anyone. special thanks to Bianca, Lidia, Joe, and John!"
Manhattan Physical Therapy
✆ Phone (appointments):
(212) 213-3480
Address: 385 5th Ave, Suite 503, New York, NY 10016
