Gracilis Muscle Pain

What is Gracilis muscle pain?

Gracilis muscle pain is discomfort that arises where the inside of the upper thigh and the abdomen come concurrently. It’s not the same as pain in the testicles, though that can sometimes lead to pain that can spread to the groin.

Gracilis pain may differ in how it is experienced, however, and there is other groin pain that leads apart from muscle damage. Diagnosis and treatment will depend on the symptoms and underlying cause, as well as whether the pain involves a child/adult, or man/woman.

Anatomy of the Gracilis muscle

Origin: The gracilis muscle arises from the inferior ischiopubic ramus and the body of the pubis.

Insertion: The gracilis muscle descends vertically down the leg and inserts on the medial tibia at the pes anserinus. The pes anserinus is also the attachment area of the Sartorius and the Semitendinosus.

Nerve supply: These muscles are supplied by the anterior branch of the obturator nerve (L2-L4). The anterior branch of the obturator nerve is provided by the adductor longus, and sometimes the adductor Brevis.

Blood supply: Gracilis muscle obtains the majority of its vascular supply from the ‘artery to the adductors’, which is a branch of the deep femoral artery. The ‘artery to the adductors’ penetrates the gracilis through its lateral surface, around 1/3 away from its origin. The proximal part of the muscle also receives a small part of the blood supply from the medial circumflex femoral artery & the distal 1/3 of the gracilis muscle is also to be provided by a minor branch of the femoral artery.

Action: Gracilis acts on the hip and knee joints, resulting in several moves:
Strong leg flexion and the internal (medial) rotation around the knee joint when the knee is in a semi-flexed position.
Weak thigh flexion and the adduction around the hip joint, simply aid the other, more effective thigh adductors.

Causes of Gracilis muscle pain

Common causes:

If gracilis muscle pain is extremely painful during walking, there’s a good chance it might be due to an injury to a muscle or the cartilage that attaches to the bones in your hip joints.
Gracilis muscle pain that feels worse when you walk could also be led by infections that affect the organs and tissues within the abdomen and groin.
The most common cause of gracilis pain is a muscle, ligament, or tendon strain, particularly in athletes who play sports like hockey, soccer, and football. Groin pain might occur instantly after an injury, or pain might come on slowly over weeks or even months. Groin pain might be aggravated by continued use of the injured part.
Less commonly, a bone injury or fracture, a hernia, or even kidney stones might lead to gracilis pain. Although testicle pain and groin pain are various. Testicle conditions can sometimes cause pain that spreads to the groin area.

Other causes of gracilis pain include:

Hydrocele (fluid buildup that leads to swelling of the scrotum)

Avulsion rupture

Mumps
Inguinal hernia

An inguinal hernia is a type of hernia that occurs near the groin area. It grows when tissue, such as the intestine or fatty tissue from the abdominal cavity, pushes forward via a weak section in the abdominal wall.
An inguinal hernia can lead to groin pain that aggravates when the walk, bend, lift, or cough.
Other symptoms include:
a bump in the groin region that gets larger when you stand up or cough.
A feeling of heaviness and discomfort in the groin area.
Redness or sudden pain near the swell
Nausea, vomiting, fever.
swollen scrotum

Epididymitis: Epididymitis leads to inflammation of one or both of the testicles. Epididymitis leads to pain in the affected testicles, which can release up to the groin and the lower abdomen.

Hip impingement

When the ball and socket don’t fit and move together smoothly in the hip joint, it can cause a painful condition called hip impingement. It’s also learned as femoroacetabular impingement.
Hip impingement can be generated by a deformity in the ball at the top of the femur, also known as the thighbone. If the ball is misshapen, it can jam in the hip socket, specifically when the bend over.
This condition can also be lead by a hip socket that is not shaped correctly or has an extra bone. This can control the ball of the femur from gliding smoothly inside the hip socket. In evolving, this can wear down the cartilage that lines the socket.
Hip impingement issues can lead to pain and stiffness in the groin part, specifically when they walk or tilt forward at the hip. It can also cause osteoarthritis.

Avascular necrosis/osteonecrosis dying of bone tissue due to restricted blood flow.

Hip labral tear

The hip labrum is the semicontinuous rim of cartilage that lines the outside of the hip joint socket and it works as a cushion and also seals the joint and helps keep the ball of the thighbone inside the hip socket.
An injury to the hip or degeneration over time can lead to a hip labral tear. Some people may not have any pain and distress, but others may notice:
pain in the hip and groin that gets worse if you walk or if you sit or stand for extended periods
stiffness in the hip part and limited ROM
a clicking/locking feeling in the hip joint.

Kidney stones: Kidney stones are built up of hard, crystal-like stones that are originated from mineral deposits. These stones often don’t generate symptoms until they move to where the kidney meets the ureter and beyond. Pain, which can be severe, may be handled on one side of the abdomen or low back. The pain can also radiate to the groin region.

Bursitis joint inflammation

The strain of the gracilis muscle

Gracilis strain is damage to the muscle-tendon unit that make pain on palpation of the adductor tendons. its insertion on the pubic bone and pain in the adductor area on resistance testing of the adductors. Gracilis muscle strains are discovered more commonly in ice hockey and soccer.

These sports need a muscular eccentric contraction of the Gracilis musculature during competition and practice. The underlying injury is most commonly a muscle or tendon strain at the insertion of the tendon of the Gracilis muscle to the bone. The Gracilis muscle is most often damaged.
Other symptoms of Gracilis strain include:
release strength in the upper leg
bruising around the affected muscle
swelling

Piriformis syndrome

Osteoarthritis

Wear and tear in the joints, including the hip, can lead to the cartilage wearing away over time, causing osteoarthritis. When the cartilage has very worn away, the ends of the bones within a joint no longer move smoothly. Rather, they rub together, causing pain and stiffness.
With hip arthritis, pain and stiffness are generally felt in the hip and groin area. It can feel more harmful when they walk, stand, or climb stairs. If you are resting, you feel relieved.
Another sign may see is a grinding or clicking sound or feeling in the hip when you move. You may also feel directed pain over the lower thigh and knee on the same side of the body as the affected hip.

Pinched nerve

Orchitis (inflamed testicle)

Prostatitis: This is swelling and infection in the prostate gland. In addition to discomfort, you may have a difficult time peeing.
Prostatitis can sometimes go away on its own. But if it leads to an infection, you may need to take antibiotics.

Urinary tract infection (UTI): A UTI is a bacterial infection that can deliver anywhere in the urinary tract. It’s more common in women. Except for groin pain, symptoms can contain pain or burning while urinating, and a change in the frequency or urgency of urination.

Strained round ligament: Located between the uterus and the front of the groin, the round ligament moves and changes shape as you walk. During pregnancy, it stretches to adjust the expanding uterus and can become strained and sore when you walk.

Retractile testicle (a testicle that transfers between the scrotum and abdomen)

Sciatica

Scrotal masses

Ovarian cyst.: An ovarian cyst is a fluid-filled sac that can construct on one or both ovaries. Most of the time they are pain-free, but symptoms can occur if the cyst grows. Symptoms can consist of groin or lower back pain, abdominal bloating, and sore bowel actions.

Testicular cancer: Many times, this cancer leads to a pain-free swelling in or on the testicle. But occasionally, it’s painful. It’s not typical cancer. If it’s specified early, it’s almost always treated and healed.

Tendinitis

Tendons connect the muscles to the bones. When these thick lines become irritated and inflamed, it’s known as tendinitis.
It can grow in any tendon, and the pain generally starts as a dull ache near the affected part. It’s more common in the shoulder, knee, elbow, and wrist, but can evolve in the hip or groin area, too.
Tendinitis is most frequently caused by repeated activities, like bending, throwing, turning, or kicking a ball. You’re at a higher risk if you manage to do the same movements regularly while playing a sport, working out, or conducting a job.
With hip tendinitis, the pain generally has a gradual onset. It manages to get more harmful if you walk or do some activity and feels better when you rest. The affected area may feel tender to the touch, and you may also see some swelling.

Symptoms of gracilis muscle pain

People with gracilis muscle pain generally experience pain high in the groin part, within the upper one-third of the gracilis muscle area. If the pain is long-standing, nevertheless, the painful area may become less localized to the initial site of injury or pain. It can spread around the pubic area and into the lower abdomen. Occasionally it can also extend to the gracilis part in the opposite leg.

Ensuing an acute adductor injury pain may be encountered when:

• Increased pain with touch
• Lifting the leg to bandage or move in and out of the car
• Turning or diverse the direction while standing on the affected leg
• Walking
• Coughing or sneezing
• Standing on one leg

If the pain is minimum or has been around quite a time, there is generally little or no pain at rest or during normal low-level daily movements. Pain will generally occur during more severe or dynamic tasks such as:

• Deep split lunges or side lunges
• Hopping
• Bounding
• Kicking
• Running, especially when accelerating or decelerating
• Athletes with gracilis pain are usually able to continue or return to their sport after the acute injury settles, but they may work to reach full speed and sporting performance due to pain or decreased power.

In which situation do you require to contact the doctor?

• If You cannot move the leg.
• If changes the color of the groin and upper thigh
• Cannot put weight on the leg.
• If you feel a tingling, weakness, and numbness in the groin region and leg.
• If you feel severe pain and swelling in the groin region.

How to Diagnose gracilis muscle pain?

Most cases of gracilis muscle pain do not need medical attention. Yet, you might see a doctor if you experience intense, prolonged pain attended by fever or swelling. These symptoms suggest a serious problem.
Because gracilis muscle pain can have many possible reasons, your healthcare provider could analyze the condition in several various ways.
The doctor will assess the symptoms and ask about any recent physical movement. This information will support the doctor’s diagnosis of the condition. They will then perform a physical analysis of the groin part along with other tests.
The Healthcare provider will ask about the medical history and other details about the gracilis pain, such as:

When it started:

• Whether you experienced damage.
• Whether you have any further symptoms.
• What makes the pain more harmful & better?

You will generally require a physical exam. You may also need imaging tests to establish the diagnosis.

Physical Examination:

Throughout the physical exam, the doctor will perform:

• An abdominal exam
• were born man, a testicular exam
• A neurological exam
• A musculoskeletal exam concentrating on the hip
• People with hip joint problems also have pain while bending and rotating the hip joint. An example of this type of movement is when you sit down and relax the ankle on the thigh.

Hernia test: The doctor will insert one finger into the scrotum (the sac that holds the testicles) and ask to cough. Coughing lifts the pressure in the abdomen and pushes the intestines into the hernia opening.

A gracilis muscle strain can be analyzed by the physical exam alone. The additional lead of groin pain generally requires imaging, though.

X-ray: X-rays can help the healthcare provider notice if a bone fracture is leading to gracilis pain. X-ray is generally used to diagnose gracilis pain. This imaging test captures photos of internal systems in the body. In this circumstance, the X-ray can show the bony anatomy and structure of the hip joint.
X-rays are the best way to notice the site of cartilage damage. They can also show other symptoms of hip osteoarthritis, like bone spurs and joint space narrowing.

Ultrasound:

If your groin pain occurs to be related to the testicles or an inguinal hernia, The healthcare provider may order an ultrasound. Ultrasounds use sound waves to make an image of the body’s internal structures.
If a kidney stone is a conceivable culprit, the healthcare provider may opt for a computed tomography (CT) scan. A CT captures multiple X-rays and connects them to form a three-dimensional image.
Ultrasounds and CT scans of the abdomen and pelvis can also analyze intestinal problems or other diseases of the abdomen and pelvis.

Magnetic resonance imaging (MRI): This test is also used to look at the soft tissue near the hip joint. An MRI uses a magnetic area and radio waves to create images of the internal body structures. MRIs can show muscles, tendons, ligaments, and labrum.

Sometimes an MRI is completed with contrast. During this procedure, you will support an injection of a special type of dye. This allows subtle injuries of the cartilage and labrum inside the joint to show up better on the scan.

An MRI can usually be utilized to look for nerve problems. For instance, a pinched nerve in the back can periodically refer pain to in the groin. This means may feel like the pain is arriving from the groin actually though the injury is elsewhere.

Complete blood count (CBC): This type of blood test can assist to resolve if an infection is present.

Differential Diagnosis

Traditionally, gracilis pain has been considered to be complex with various definitions and terminologies without any diagnostic criteria. In a systematic review of the treatment of groin pain in athletes, more than 20 different diagnostic terminologies were used to express gracilis pain which adds up to the complexity of groin strain in athletes.

A classification system of groin pain was expressed in 3 main subheadings:

Defined Entities:

• Iliopsoas-related groin pain
• Pubic-related groin pain
• Adductor-related groin pain
• Hip-related groin pain
• Iliopsoas-related groin pain
• Inguinal-related groin pain

Other musculoskeletal causes:

• Inguinal or femoral hernia
• Posthernioplasty pain
• Nerve entrapment
• Apophysitis or avulsion fracture

Not to be missed:

• The neck of femur, Pubic ramus, Acetabulum Stress fracture
• Slipped capital femoral epiphysis (adolescents)
• Perthes’ disease (children and adolescents)
• Urinary tract cancer, Soft tissue tumors, or digestive tract cancer
• Avascular necrosis or transient osteoporosis of the head of the femur
• Arthritis of the hip joint
• Inguinal lymphadenopathy Intra-abdominal abnormality
• Prostatitis
• Urinary tract infections
• Ankylosing spondylitis Tumours
• Kidney stone
• Appendicitis
• Prostate cancer
• Diverticulitis
• Gynecological conditions Spondyloarthropathies
• Testicular tumors
• Bone tumors

Treatment of gracilis muscle pain

RICE Principle

The initial phase of pain comfort is used for the RICE principle:

R-rest: When the pain happens avoid activities that are produced further injury and pain. so that does the rest for some time or do the minimal activities in which the adductor longus muscle is used for walking and running movements.
I-Ice: Ice is used at the site of pain for 10 minutes and is released to pain and swelling. you can also apply ice packs and frozen peas.
C-compression: Used as compression dressing to release the swelling and spasms.
E-elevation: The patient is lifted to the affected leg with the help of a pillow to remove the swelling.

Non-operative therapy should be tested for many months and is successful in most examples. However, if signs and significant restrictions of performance last after a right conservative treatment regimen, surgical intervention might be considered. Adductor tenotomy has been recommended as a method to improve symptoms.

Medical treatment

When the patient feels muscle pain, the patient can be used pain substitute medicines such as
Nonsteroidal anti-inflammatory drugs– NSAIDs involving ibuprofen/naproxen.
The patient can also apply pain reliever gel or patches such as volini gel and diclofenac gel on the part of muscle pain to relieve the pain.

Heating therapy :
After 2 – 3 days of muscle pain when the bump is gone, use heat with the help of placing the warm water bottle and a heating pad till the patient feels relaxed in the groin region.
But always take care of this thing Do not go to sleep with the heating pad on the skin, because it appears to burn.

When gracilis pain is an emergency

See a doctor without delay if you’ve:

• Sudden onset, and intense pain
• Nausea, fever, vomiting, or colds with the pain
• Painful testicular pain that radiates to the groin
• Problems urinating, including blood in the urine

Surgery: Surgery can address more intense muscle tears and bone breaks or other problems like a hernia that may be the source of the pain.

Physiotherapy treatment

Electrotherapy for the gracilis muscle pain:

This electrotherapy treatment contains SWD, TENS, IFT, and the US machine which is used to relieve pain and swelling.

Ultrasound therapy (US): A device is used on the tender points and trigger points to relieve swelling.
Short wave diathermy (SWD): It is applied to a part of muscle pain to relieve the pain.
TENS & IFT: The machine is used on the site of muscle pain to remove the pain and swelling.

For gracilis pain reduction, the patient begins with electrotherapy modalities once the pain; subsides start with light exercise, once a patient reaches normal strength then start with more severe and strengthening exercises.

Exercises for gracilis muscle pain:

Strengthening Exercises:

Gracilis muscle exercises use multiple small muscles in the inner thigh that are liable for bringing the thighs together, giving balance and support, and proper hip alignment. Most people should only believe that doing hip adductor exercises whenever they walk past the hip adductor device in the gym but we are here to change that Mentality.
It is important to strengthen the gracilis muscles to improve mobility and flexibility, enhance stability and prevent leg injuries. Strong abductors are an integral component of sports performance, maintaining mobility, and injury prevention, as you age. This is the main muscle group that contributes to hip mobility and strength. In terms of strength training, the adductors are mainly overlooked because they can be challenging to train properly.

• Standing Leg Circles
• Side-Lying Hip Adduction
• Copenhagen Side Plank
• Squat Side Kick
• Standing side Leg Raise
• Sumo Squat
• Cossack Squat
• Lateral Lunge
• Cable Hip Adductor
• Cross Scissors
• Seated Hip Adduction
• Adductor machine
• Wide stance squat
• Standing banded adduction
• Seated banded adduction
• Dumbbell Side Lunge

Standing Leg Circles

This is an active warm-up exercise, this exercise enhances blood circulation to the hip muscle and upper leg.
The patient’s position is in standing with feet hip-width apart.
Lift the left leg off the ground, and while balancing on the right leg, make a small circle with your one leg.
Complete 10 to 20 repetitions on one side then change to another leg.
Note: If you have difficulty in balancing, stand close to any prop where you can help to keep your body by holding something.

Side-Lying Hip Adduction

This is the most useful exercise for the hip adductors. The patient’s position is on the floor while separating a single leg at a time.
All you require to do is to concentrate on contracting the hip adductor muscles to lift your leg off the ground.
For this exercise, The patient’s position is in lying on the left side and taking your arms in front of you with your elbows and forearm on the floor for support. Lift the right leg over your lower leg placing your heels against the thigh of your bottom leg.
keep your leg extended, lift it upward as much as possible, and then slowly back to the starting position.
Do this exercise for 10-15 repetitions on one side and then move to another leg.
Note: You can add some provocation to your exercise by using a resistance band connected to an anchor or by strapping an ankle weight to the leg.

Copenhagen Side Plank

Copenhagen Side Plank exercise is the most challenging variation of plank that not only hits the core muscles but also strengthens the hip adductors. This exercise will support to balance of the strength in the muscles on the outside of the hip.
The patient’s position is in lying on the ground and perpendicular to the bench then brace yourself on your forearm and elbows.
Lift with your bent knee lift your top leg and put it on the bench.
Maintain this position and complete 20-25 repetitions for 2 sets then do this on another side.
Note: Increase the difficulty by doing this exercise with your legs straight with only your ankle put on the bench.

Squat Side Kick

The squat side kick bodyweight exercise will use for both the adductors and the abductors and is a great all-around lower limb exercise.
This exercise combines 2 movements that help muscle stretching and strengthening which is significant to reduce the risk of suffering from groin pain.
For this exercise, the patient’s position is standing position with a shoulder hip-width apart,& your hands are together in front of you.
Bent your knees until your thighs are parallel to the ground, then stand up and transfer your weight to your right leg while kicking out the left leg to the side.
return to the squatting position and then repeats this exercise on another leg.
Note: Your core muscles might be encountered throughout the exercise with your back straight with your chest up and do not let your knees straight past your toes while squatting.

Standing side Leg Raise

This is the best exercise for the bodyweight that can beat the hip adductors of one leg while hitting the hip abductors of the other leg.
you will be using an isometric grip on your other leg to keep it in the air.
For this exercise (SLR), the patient’s position is in a standing position with her shoulders hip-width apart. after then on one leg away from the body.
Then Lift another leg as far as comfortable, and keep it there for 4-6 seconds.
Raise your one leg to your other leg until they touch then return to the starting position. Perform 10-18 repetitions of 2-3 sets.
Note: To complete this exercise more difficult to strap ankle weights to both legs.

Cossack Squat

The Cossack Squat exercise moves the body via the frontal plane of movement and goes side to side.
Working the lower limb at this angle can enhance the flexibility of the hips, knees, and ankles.
You will improve your stability by mastering this exercise by getting a good stretch and strengthening the hip adductors.
The patient’s position is in the stand with feet in a wide stance with toes pointing outside by dropping your hips downward and back.
Squat down to that single side & shift your weight while your other leg is stretched out with your heels on the ground and toes pointing up.
Push via the floor with your bent leg & bring your return to starting position.
Repeat this exercise on the other leg by moving the weight and dropping it down into a squat position on the other side.

Sumo squat

This variation exercise of the squatting will hit the muscle groups in the lower limb plus the inner thighs.
The patient’s position is with her/his back straight and her/his chest up during the exercise.
Even though the sumo squat has a smaller ROM compared with a regular squat and it is still a useful exercise that can be incorporated into normal workouts.
Also, the position is in stand wider than the shoulder-width stance with your pointing outside.
Take a squatting position and drop your hip down and back while your back is straight and chest up until your thighs are parallel to the floor.
Push off via the floor and back to the starting position.

Lateral Lunge

For this exercise, the patient’s position is in the stand with feet hip-width apart, then step out of one leg and start by sending your hip back as you bend your other knee.
You can stretch your arms forward for balance if you like. During the decline, the knee should not move more than 2 inches beyond your toes, and your knee should be aligned between 2 and 3 toes.
The toe turns outwards slightly. push-off via left to back to a starting position.
Repeat this exercise on the other leg to complete the 1st repetitions.
Perform this exercise in 3-4 sets of 8-10 repetitions on each leg.

Cable Hip Adductor

Make sure you are warmed up with some active stretches before doing this exercise and then try to start with less weight and maximum repetitions until you are relaxed sufficiently to increase the weight.
It is time to move the stigma that cable hip adductions are not primary, everyone might be accomplishing this exercise to strengthen the adductors to decrease the risk of injury.
Find an attachment that you can use to strap onto the ankle as near as the pulley.
adjust the pulley around calve level. The patient’s position is to stand to the side of the pulley. Brace yourself by utilizing your hand against the machine in a safe area where your fingers won’t get pinched. Your dynamic leg might be up off the ground towards the pulley.
Pull your one leg away from the pulley towards the center of your body.
then slowly let the leg back to its starting position. completed the expected number of repetitions
Note: exercise can also be done with this same method by connecting a resistance band to a fixed anchor point.

Cross Scissors

This is the most useful exercise to work the hip adductor muscles and the core muscle simultaneously.
Cross scissors are challenging as you need to stay in a crunched position during whole the movement.
Hold this position by crossing your legs in front of you requiring all your stabilizing muscles to be tightened.
For this exercise, The patient’s position is to Sit down and brace herself by putting her hands on the floor back to you. move your leg off the floor in front of you at a 30 to 40-degree angle with one leg crossed over the other.
Your core muscle might be engaged during whole the movement in a semi-“V” position switch your legs out to the sides then bring them back closed while crossing the other leg over.
Do this exercise with another leg until you complete 10-20 repetitions on both sides.
Note: You can improve the difficulty of cross scissors by sitting in a “V” position without bracing the upper limb with the arms.

Seated Hip Adduction

The seated hip adduction will separate the hip adductor muscles when you are seated and only have to concentrate on getting the thighs together.
Add a seated Hip Adduction exercise towards the end of the leg day after finishing the bigger compound lifts such as squatting.
The patient’s position is in seating in the machine with the back against the backrest and setting the width of the knee pads to an effortless position that provides a stretch to the internal thighs but does not over-stretch the adductor muscles.
Set up a lightweight for the 1st time set so that you do not exaggerate it.
Press your thighs together while exhaling, until your knees meet in the middle of the body.
After then back to the starting position.
Do this exercise with maximum repetitions.

Adductor machine

Most people think that isolating the adductors, also they may think of the classic adductor machine installed in gyms across the world.
Though this device can do the finest job of training the adductor, it is not the only activity that can yield good results.
Assuming that you can change the amount of weight and width of the pads, this activity is great for beginners. It is most useful to start super light to get a feel for the exercise and avoid getting damaged.
For this exercise, The patient’s position is in sitting on the machine begin with sitting on the machine with the pads positioned between your legs as wide as is relaxed and fix your ability-wise resistance.
Steadily, contract thighs together just until the pads touch, and feel the muscles contract.
Slowly switch the movement, and back your thighs to the starting position. Repeat this exercise in the comfort of sets and repetitions.
In the beginning, try it for 2 to 3 sets of 10 reps.

Wide stance squat

There have various squat variations but here we concern with the wide stance squat also called the sumo squat which will use internal thigh muscles.
Squatting is a king of leg exercises. This will stimulate the entire leg.
You can do this exercise with a combination of weighted tools like a barbell, kettlebell, dumbbell, or sandbag- or with just only body weight.
For this exercise, the patient’s position is in the stand a little wider than the shoulder hip-width apart & turn your toes outside.
change your weight backward and slowly lower your hips until your thighs are similar to the floor.
Then back to the starting position by pushing via the floor, and your inner thigh muscles are tightened.
Do this exercise for 10 to 15 repetitions of 2 to 3 sets.

Standing banded adduction

For this exercise, you require a resistance band and wrap it on a solid anchor. The patient’s position is in stand on either side of the body facing the anchor point and the resistance band.
Permit the resistance band to pull the leg to the side by resisting the motion.
To start this exercise you have to stand tall and get a banded leg towards the center of the body, you feel the good squeeze in your internal thighs.
Slowly release your leg back to the side with a control motion.
Change the legs and do 10-20 repetitions for 3-4 sets on both legs.

Seated banded adduction

For this exercise, you require a resistance band and wrap it on a solid anchor then you have to sit on the bench on either side of your body facing the anchor point of the resistance band.
Place the internal foot via the resistance band, the band is positioned just below the knee joint. permit the resistance band to pull the leg towards the anchor point.
Move your leg towards the middle of the body by contracting the adductor muscle.
Repeat this exercise on both legs.
Do this exercise for 2 to 3 sets of 12 to 15 repetitions.

Dumbbell Side Lunge

The side lunge is a perfect exercise to improve your balance, stability, and lower limb strength.
The side-to-side motion is both a strengthening and stretching exercise. The Dumbbell Side Lunge exercise uses your hip abductors and hip adductor muscles.
For this exercise, The patient’s position is in the stand with shoulders hip-width apart and holds the dumbbells at chest level.
Take a large step to your side and drop your hip down and back until your thighs are parallel to the ground while your foot is planted on the floor.
Force via your bent foot, and bring your return to the starting position.
Repeat this exercise for 10 to 15 repetitions then move to the other leg.
Note: To make this exercise comfortable you can do bodyweight side lunges. your back might be in a neutral position and your chest up while trying not to lean forward.

Stretching exercise:

The gracilis muscle includes the internal leg muscles called the groin. The Gracilis muscle stretch will contain the group of muscles that has a very large muscle mass. The key movement of these muscles is to pull the leg inward. There is more helpful for them in sports such as soccer, where these muscles are used in kicking a soccer ball with the inside of the foot. Eventually, they are used in flexion and extension of the thigh when against resistance or running.

• Lateral squat
• Lunge Stretch
• Standing Lateral Lunge Gracilis Stretch
• Butterfly Stretch
• Supine Wall Stretch
• Standing Gracilis Stretch
• Kneeling Gracilis stretch
• Gracilis AIS Release
• Frogger stretch
• Crossover Stretch
• Frog Squat With Arm Raise
• Seated Gracilis Stretch
• Reclining angle bound pose
• Half-kneeling adductor dips
• Hip Opener and Groin Stretch
• Runner’s Lunge
• Squatting Groin Stretch

Lateral squat

The patient’s position is to stand tall and placed the feet double shoulder-width apart.
Move your weight to your one leg, flex your left knee, and push your hips back as if you are taking a sitting position.
Drop as low as possible while keeping your other leg straight.
Maintain the chest up and your weight on one leg.
Hold with breath and maintain for 15-20 seconds before back to the starting position.
Repeat this exercise 2 to 3 times, and then move to the other side.

Lunge Stretch

The patient’s position is in kneeling on the floor in a lunge position.
Tilt your torso forward to bring the externals of the shoulder towards the interior of the lead knee.
And then lunge forward so the hips slide forward after then you can feel a stretch along the inside of the forwarding leg.
Maintain this exercise for 5 to 10 seconds and then release.
Perform this exercise for 10 to 12 repetitions.

Standing Lateral Lunge

The patient’s position is in a standing broad stance position, then flex your knee and move your hips to that side.
hold posterior pelvic inclination during the stretch and you can feel the stretch inside of the opposite thigh.
Maintain for 5 to 10 seconds and release.
You can improve maintaining time in progression.
Do this exercise 4 to 5 times per day.

Butterfly Stretch

The patient’s position is to sit down on the floor with her/his legs in front of her/his.
Reach forward and hold your one foot.
You can flex the knee to help the hand and foot join.
Gradually pull your one foot up towards the groin flexing until it is at a comfortable place and the sole is facing your right thigh.
Flex your right knee to bring your right foot toward the groin so that it is sole touches the sole of your foot.
Maintain both feet with your hands and place your elbows on the knees.
While keeping the back straight, permit your knees to fall toward the floor.
You can give mild pressure to the inner thigh by pushing slowly on the knees with the elbows.
You might feel pulling and tension in your groin area.
Maintain this exercise for 20 to 30 seconds.
Release and repeat this exercise 2 to 3 times.

Supine Wall Stretch
The patient’s position is in the supine position in front of a wall with the leg up on the wall.
Then move towards the wall as you can, & keep the comfortable stretch in the hamstrings.
Hold the leg straight while they gradually split open until you feel a stretch internal side of the legs.
Maintain the exercise for 15 to 30 seconds.
Relax and repeat this exercise 3 times.

Standing Gracilis Stretch

The patient’s position is in standing with the feet approximately 3 feet apart.
Move the weight to one side and flex your knee.
Maintain the other knee straight to feel a stretch on the inside of the thigh.
Maintain the exercise for 15-30 seconds.
Relax and repeat this exercise on both sides.

Kneeling Gracilis stretch

The patient’s position is on the knees and hands on the floor.
Straighten out a left leg to the side. Try to keep the leg on the ground.
Move your back to the heel of your right flex knee.
You can feel the stretch on the internal thigh of the left leg.
Pause for 8 to 10 seconds, and then release the stretch and return to the starting position.
Repeat this exercise 8 to 10 times.

Gracilis AIS Release

The patient’s position is in a supine position with a resistance strap on one foot.
The opposite end of the strap is held in the hand and then vigorously slides the foot sideways.
Make sure to slide the foot and don’t lift it or the hip flexors can contract.
At the end of the motion slowly pull the foot further outwards with the resistance strap.
You can feel a stretch in the adductors muscles.
Maintain the stretch for 5-10 seconds then slide back to starting position.
Perform this exercise for 8 to 10 repetitions.

Frogger stretch

The patient’s position is in knees and forearms on the floor with your knees and feet wider.
Try to keep the internal part of your feet on the ground.
Sit the back to the heels and feel the stretch on the internal thighs.
Pause for 10 to 15 seconds and then release the stretch and back to the starting position.
Repeat this exercise 8 to 10 times.

Crossover Stretch

The patient’s position is in feet together and then step to the right with the right foot.
Cross your both foot, step to the right again with your right foot, and get your left foot to join your right foot.
Once both feet are together and repeat on the other side.
You can start slowly and pick up the stride as you get used to the move.
Do this exercise 5 to 10 times.

Frog Squat With Arm Raise

The patient’s position is, to place the right hand on the floor.
Continue to slowly push your internal thigh outward, as you reach one hand directly up to the roof, fingers pointed upward.
With per breath, twist the upper body slightly further, reaching as high as you can.
Your other heel might raise slightly after then switch the other sides.

Seated Gracilis Stretch

The patient’s position is to straighten the legs out to the side and make a “V” shape.
To control joint strain and do not exaggerate this pose.
For many people, just sitting like this is sufficient to give an inner thigh stretch.
If you want to feel more stretched, keep your back straight, and bend towards the ground from your hip joints.
Stay there for approximately 10 to 15 seconds. breathe normally.

Reclining angle bound pose

This is the best stretch if you consume most of the day in a sitting position.

The patient’s position is in a supine position on the floor.
Flex both knees and draw your soles inward so that their borders are connecting each other.
Move the knees down toward the ground so that you can feel the groin muscles stretching.
Breathe and maintain this position for 15 to 30 seconds and repeat 3 to 4 times. Try to draw the feet nearer to the buttocks with every stretch.

Half-kneeling adductor dips

The patient’s position is in a half-kneeling position with the right knee on the ground and the left leg flexed with the foot on the ground.
Move one leg out to the side as much as you can, and your foot might be at a right angle to your knee, with your hands on your hips, dip the body toward the left leg.
You can feel the stretch on the internal thigh—specifically on the right side.
Repeat this exercise 8 to 10 times.

Hip Opener and Groin Stretch

The patient’s position is in a forward lunge position and drops one knee to the ground.
Put one elbow on the inside of your left knee.
Push another elbow gently into your left knee and twist your torso to the right.
Reach the one arm behind you until you feel a gentle stretch in the lower back and left groin region.
Maintain the stretch for about 20 to 30 seconds, and release. Repeat this exercise on the other leg.

Runner’s Lunge

The patient’s position is in getting on all fours, facing the front of the mat.
Plant the fingertips gently into the ground as you extend your right leg behind you, keeping the knee rested or raised slightly.
Push one heel toward the back of the room.
Get another foot forward so it is in line with your opposite hand.
Keep your head upwards.
Inhale and exhale, driving the hips further into the floor with p[er breath and then moving to the other sides.

Squatting Groin Stretch

The patient’s position is in a standing position with the feet wide apart and toes pointing outwards.
Gradually start squatting down until your knees are instantly over the ankles and flex to 90 degrees.
Place your hands on top of your inner thighs and gently push outward to open the hips.
You will sense the stretch in the internal side of each leg.
Maintain for 20 to 30 seconds, relax and repeat this exercise 3 times.

Prevention of gracilis muscle pain

Gracilis strain can be painful and can keep you away from movements you love.
There are ways that you can help control gracilis pulls that result from strains:

• Warm up your legs and groin muscles before any physical exercise. A light jog or additional activities to get your body temperature up can lower the probability of muscle stains.
• Wear shoes that are relaxing for proper support.
• Increase the intensity of the training slowly.
• Stop exercising if you feel pain or tightness in the groin or the interior of the thigh.
• perform regular strengthening exercises for the thigh muscles, specifically if you’ve had a groin pull before.
• Subsequent Gracilis strains may occur, resulting in a recurrent problem. Therefore primary and secondary prevention is equally important. To identify the athlete at risk and possibly correct the predisposing factor, the intrinsic and extrinsic risk factors for the injury type must be known.
• Earlier Gracilis injuries, decreased hip adduction strength, higher level of play, and lower levels of sports-specific activity are associated with an increased chance of new groin injuries. Coordination exercises (concentrated on the muscles connected to the pelvis), core stability exercises, and eccentric exercises are an element of the deference program.

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