Hip Adduction (Ball Squeeze)
This exercise is intended to work on building the strength of the hip adductor muscles of the inner thighs (Pectineus, Adductor Magnus, Gracilis, Adductor Brevis, Adductor Longus). Strengthening of this muscle group is important to aid in increasing stability on the medial (inside) aspect of the knee.
Why do this Exercise?
To increase strength within the Hip Adductors, increase stability on the medial aspect of the knee and to create/maintain proper muscle balance surrounding the knee joint.
Chair. Ball (kickball/soccer ball….) or rolled up towel.
Seated with a straight back on the edge of a hard surfaced chair or table, feet planted flat on the ground with toes pointing straight ahead. Place ball/towel between your knees.
Squeeze both knees inward towards each other increasing pressure against the ball. Concentrate on contracting/tightening the muscles on the inside of your legs squeezing the ball as tightly as possible without discomfort. Hold pressure against the ball for 10 seconds and then slowly relax removing the pressure from the ball. Relax the muscles to the point where you can still hold the ball between your legs without it falling. Repeat this exercise 5-10 times per set. Relax for 1 minute and then repeat for 3-5 sets. This exercise should be repeated 1-2 times per day.
This exercise should only be performed within a pain free range of motion. Do not continue this exercise if there is pain, swelling or a significant increase in skin temperature (skin becomes hot/warm to the touch). The recommended repetitions are here to serve as guideline. Keep in mind that each person is different and you must modify your activity according to the feedback your body provides. If you feel your muscles getting fatigued (a good thing) and you begin losing control (leg begins twitching) stop and return to the exercise at another time. Do not use quick jerky movements with this exercise; it is intended to be performed in a slow and controlled motion. If you experience discomfort from pressure of the ball against your knee you can modify it by placing the ball further up between your thighs. If discomfort still persists refrain from this exercise. Remember to keep your feet firmly planted on the ground and to maintain good posture (straight back) while performing this exercise.