Muscle Breakdown: Adductor Brevis
Table of Contents
What Is the Adductor Brevis
The Adductor Brevis is one of the adductors of the Thigh. Learn more about this muscle including the movements it is involved in, as well as how you can stretch and strengthen the Adductor Brevis.
Adductor Brevis Muscle & Cadaver
Adductor Brevis Function
The Adductor Brevis belongs to the group of Adductor muscles in the leg. The Adductor Brevis is the smallest adductor of the leg and therefore contributes minimally to the adduction of the Thigh. Additionally, the Adductor Brevis functions to externally rotate and flex the hip.
Adductor Brevis Origin And Insertion
Adductor Brevis Origin
The Adductor Brevis Originates from the Inferior Pubic Ramus.
Adductor Brevis Insertion
The Adductor Brevis Inserts into the Linea Aspera of the Femur.
Adductor Brevis Action
The Adductor Brevis is involved in movements such as,
Walking
Helps to maintain balance
Helps to cross the legs
Stabilizes the hip when standing
Involved in sports with kicking, running
Adductor Brevis Pain
Pain in the Adductor Brevis can alert an athlete to an injury in the muscle that needs attention. When you feel pain in the Adductor Brevis, it is important to stop activity right away to make sure that you are not making a potential injury worse. The most common cause of pain in the Adductor Brevis is from a muscle strain. Luckily, most strains to the Adductor Brevis will heal on their own with conservative treatment.
Adductor Brevis Strain
A strain to the Adductor Brevis is a common occurrence in sport. The sudden change of direction and large forces that act on the Adductor Brevis can cause acute injury from overloading or overstretching the muscle. An Adductor Brevis Strain will be painful, bruising may occur, and the area will be tender to touch. Treatment for an Adductor Brevis strain includes rest, ice and heat. Seeking treatment from a Physiotherapist is important for athletes who are looking to recover as quickly as possible. A crucial part of the recovery process once the strain subsides is strengthening the Adductor Brevis and the surrounding adductors of the leg to ensure that a muscle strain does not happen again.
Adductor Brevis Exercise
Static Adductor
Lie down on your back with your feet extended and arms at your sides. Place a soccer ball in between the thighs. Squeeze the ball by activating the adductors of the leg. Hold this position for 30 seconds, for 5-10 sets.
Lateral Jumps
Place a cone or small object on the floor. Begin with your feet together on one side of the object, and then jump over the object with both legs at the same time to reach the other side. Repeat this movement for 3 sets of 10 jumps.
Side Leg Raise
Lie down on your side with your legs extended. While keeping both legs straight, elevate the top leg towards the sky. Slowly lower the leg back to the starting position and repeat the movement for 3 sets of 10-12 reps.
To progress this exercise, you can add a resistance band around the ankles.
Clamshells
Clamshells are a great way to engage the Adductor Brevis. For an added challenge, add a resistance band around the thighs and hold the open position for 10 seconds. You can learn how to perform a Clamshell here.
Adductor Brevis Stretches
Adductor Brevis Stretches
Stretches that target the Adductor Brevis will also activate other adductors of the leg. Keep reading to learn about stretches for the Adductor Brevis.
Adductor Brevis Stretch 2
Sit on the floor with the soles of your feet together in front of you and your knees bent and out to the side. You may use your elbows to push down on the knees to increase the intensity of the stretch. Hold this position for 30 seconds.
Adductor Lunge Stretch (Kneeling)
Kneel down on your left knee and place your right knee in front of you so the right thigh is parallel to the floor. There should be a 90-degree bend in both knees. Bend forwards and place both hands on the inside of the right knee. To increase the intensity of the stretch, you may drive the right knee laterally away from the body. Hold this position for 30 seconds and then repeat on the other leg.
Adductor Lunge Stretch (Standing)
Stand tall with your feet together. Lunge sideways to the left and hold this position for 30 seconds. Repeat the stretch on the other leg.
