Muscle Breakdown: Pectineus
Table of Contents
What Is The Pectineus Muscle
The Pectineus Muscle is a small muscle in the inner thigh that brings the leg back towards the body. It is often overstretched in many sports but will heal on its own with time and the appropriate treatment.
The Pectineus belongs to both the anterior and medial compartments of the leg. In the anterior compartment, the nerve of the Pectineus is most prominent. In the medial compartment, the function of the Pectineus (adduction) is most prominent.
Pectineus Function
The Pectineus muscle is located in the anterior and medial compartments of the thigh. The main function of the Pectineus is to adduct the thigh. However, the Pectineus also performs many other movements including,
Flexion of the thigh.
External rotation of the thigh.
Internal rotation of the thigh.
Stabilizes the pelvis.
Pectineus Muscle & Cadaver
Pectineus Origin And Insertion
Pectineus Origin
The Pectineus originates from the Superior Public Ramus.
Pectineus Insertion
The Pectineus inserts into the Pectineal line of the Femur and the Linea Aspera of the Femur.
Pectineus Innervation
Since the Pectineus is part of both the anterior and medial compartments of the thigh, it has two different innervations. The Femoral Nerve and the Obturator Nerve both innervate the Pectineus.
Pectineus Action
The Pectineus helps us to walk by stabilizing the pelvis and balancing the trunk. As well, the Pectineus is involved in movements such as crossing the legs or the ankle, as they require both flexion and adduction of the thigh.
Pectineus Antagonist
The Pectineus antagonist is the Gluteus Maximus. An antagonist muscle is one that contracts as the other relaxes. So, as the Pectineus contracts, the Gluteus Maximus relaxes.
Pectineus Pain
A common complaint of many athletes is that they are experiencing groin pain (aka. Pectineus pain). This can come from repetitive kicking, lunging, running, jumping or even excessive squatting or deadlifting. Symptoms of Pectineus pain include pain when extending, adducting or rotating the Pectineus.
The best way to avoid Pectineus pain is to complete a dynamic warm up before engaging in activity, and performing strengthening exercises to prevent injury. Experiencing pain in the Pectineus can also be indicative of a more serious injury, such as a muscle strain.
Pectineus Injury
The Pectineus can often be overstretched, which can result in injury. These types of injuries are called muscle strains, and can range from mild to severe. These types of injuries the Pectineus are very common in soccer and football players, as a result of frequent changes in direction, kicking and sprinting.
Pectineus Strain
A Pectineus Strain can be treated at home with rest, ice, heat, elevation and compression. It is really important to rest as returning to play before the Pectineus has fully recovered can result in further, more severe injury. Symptoms of a Pectineus Strain include pain, bruising, swelling, tenderness and a reduction in the range of motion of the muscle.
Seeing a Physiotherapist will also be beneficial to the healing process as they can perform treatment such as ultrasound and electrotherapy to reduce swelling and strengthen the muscle.
Pectineus Muscle Strain
If overuse of the Pectineus Muscle turns into a Pectineus Muscle Strain, you will need to cease activity and receive treatment to speed up the recovery process. The best way to avoid a Pectineus Muscle Strain is to perform a proper dynamic warm-up before activity. Completing a dynamic warm up will reduce the risk of injury to the muscles and prepare them for movement. Jumping into high intensity sports with cold muscles will surely result in injury, which could easily be avoided.
Pectineus Release
Some people will try to release the Pectineus on their own with the use of a ball and various massage techniques. If you are unfamiliar with muscle release techniques, we suggest visiting your local RMT or Physiotherapist to receive the appropriate treatment for your injury. They can also provide you with an appropriate recovery plan to strengthen your Pectineus and which can help to avoid injury in the future.
Pectineus Muscle Pain
If you would describe your pain in the inner thigh as groin pain, chances are the Pectineus Muscle is the source of your pain. The Pectineus can be easily irritated from repetitive movements such as kicking or in sports that require rapid changes of movement. The best way to reduce Pectineus Muscle Pain is to rest! Rest, ice, heat and elevation are all great at home remedies to Pectineus Muscle Pain.
Pectineus Trigger Points
The Pectineus has a trigger point near the origin of the muscle. A therapist can apply different methods of treatment such as massage, dry needling, compression and stretches to help release the muscle. If you are familiar with muscle release techniques, you can try stretching and massage at home to release the muscle yourself.
Pectineus Stretch
Many stretches that engage the adductors of the leg will also stretch the Pectineus. Here are a few stretches below:
Adductor Stretch
In a seated position, bring your heels towards the glutes and drop both knees out towards the side to form a diamond or butterfly. You can use your elbows to press down on the legs to increase the intensity of the stretch. Hold this position for 30 seconds or longer.
Side Lunge
Complete a side lunge but drop your glute all the way down so that it is making contact with your heel. You may place your hands on the floor for support. Hold this position for 30 seconds or more.
Pectineus Exercises
Standing Hip Flexion
Isometric Squeeze
Standing Hip Flexion
The exercise can be done using a cable machine or resistance band. Anchor a resistance band to something secure at ankle height. Wrap the other end of the resistance band around your ankle and step forwards until there is tension in the band (the anchor should be behind you). Stand with your feet hip-width apart, and then raise the knee of the leg under resistance up to hip height. Lower the leg and repeat the movement for 3 sets of 10-15 reps.
Isometric Squeeze
Sit in a chair with a ball in-between your thighs. Squeeze the legs together to place the ball under tension. Hold for 5 seconds and then relax. Repeat the movement for 3 sets of 10 reps.
