<span style="font-weight: 400;">Anatomy Is Pretty Grey… Movement Is More Black &amp; White. </span>

<span style="font-weight: 400;">Anatomy on the whole can be very a complex subject and a nightmare for some to learn and grasp. Yet there are very simple ways of applying what you NEED to know when it comes to initially analysing movement and exercise prescription.</span>

<span style="font-weight: 400;">One of the things we teach during our workshops is to forget the muscles at first, analyse the movement in relation to joint actions, THEN go back and look at which muscles contribute to that movement.</span>

<span style="font-weight: 400;">This blog is to talk about the complexities of one particular muscle and how this may or may not influence your exercise prescription. </span>

<b>Why The Adductor Magnus Muscle?</b>

<span style="font-weight: 400;">Well first of all it is my favorite muscle because as I began to research its attachments and actions several years ago, I became quite fascinated by all that it does. Particularly, its involvement in opposing actions and the idea of it being also known as, “the extra hamstring”!</span>

<span style="font-weight: 400;">Clearly I am not the only one fascinated by the adductor magnus….</span>

<i><span style="font-weight: 400;">“Just as we must be cognisant of the potential injuries that can result from an imbalance between the quads and hamstrings, we must recognise that the adductor/abductor strength ratio must be appropriate as well.” Eric Cressey (Construction by adduction - T nation 2004)</span></i>

<b>Where Is It? What Does It Do?</b>

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<span style="font-weight: 400;">The word </span><b>adductor</b><span style="font-weight: 400;"> comes from the Latin words “</span><b>ad</b><span style="font-weight: 400;">” which means </span><b>toward</b><span style="font-weight: 400;"> and “</span><b>ducere</b><span style="font-weight: 400;">” which means </span><b>to lead</b><span style="font-weight: 400;">.</span>

<span style="font-weight: 400;">The word </span><b>magnus</b><span style="font-weight: 400;"> is a Latin word meaning </span><b>large.</b>

<span style="font-weight: 400;">Adductor magnus then, is a large muscle that leads something toward the body.</span>

<span style="font-weight: 400;">This muscle is the largest of the adductor muscles and, by some measures, the second largest muscle in the body after Gluteus maximus. It is also often underestimated when it comes to good pelvic function.</span>
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<b>Adductor Magnus has 2 parts; according to the sports injury clinic</b>

<b>Adductor Head</b><span style="font-weight: 400;"> = Inferior Ramus of Pubis. Gluteal Tuberosity, Linea Aspera &amp; proximal Supracondylar line. Adducts, flexes &amp; medially rotates the hip.</span>

<b>Hamstring Head</b><span style="font-weight: 400;"> = Ischial Tuberosity. Adductor Tubercle of the Femur. Extends the hip.</span>

<span style="font-weight: 400;">Due to this wonderful meshy fan of fibres, this beast not only adducts the hip but it also can flex AND extend the hip!</span>

<span style="font-weight: 400;">WHAT???</span>

<span style="font-weight: 400;">How on earth can one muscle contract in opposite directions?</span>

<span style="font-weight: 400;">Yes this is a “</span><i><span style="font-weight: 400;">I need to </span></i><b><i>see</i></b><i><span style="font-weight: 400;"> this</span></i><span style="font-weight: 400;">” moment isn't it. Rubber band, life sized skeleton and several pairs of hands. </span>

<img class="size-medium wp-image-2765 aligncenter" src="https://www.www.biomechanicseducation.com/wp-content/uploads/2017/05/IMG_9354-300x300.jpg" alt="img_9354" width="300" height="300" />

<span style="font-weight: 400;">BUT WAIT!</span>

<span style="font-weight: 400;">It does more! The part that attaches to the linea aspera can also act as BOTH a medial and lateral rotator - really?! OK now I sense heads exploding.</span>

<span style="font-weight: 400;">Once you change hip angles, or start points, the ‘line of pull’ can change, therefore potentially (and beautifully in the case of this particular muscle) changing the muscles action to be antagonistic to itself. </span>

<b>Other Descriptions and Research</b>

<i><span style="font-weight: 400;">“While adduction is the primary function of each, the amount of hip flexion present determines whether or not some of the adductors work on the femur as medial or lateral rotators and extensors or flexors. As odd as it may sound, the adductors are important as both hip flexors and extensors during the sprinting motion. Depending on the individual, the shift from flexor to extensor role occurs between 50 and 70 degrees of hip flexion. This phenomenon is possible due to the distal insertion point on the femur. When the hip is extended, the adductors' line of pull is anterior to the hip joint axis, whereas this line of pull is posterior to the axis when the hip is flexed.” Cressey (2004)</span></i>

<span style="font-weight: 400;">EMG studies also show that ‘</span><i><span style="font-weight: 400;">adductor magnus was most active during internal rotation and  extension. This may imply a great potential to absorb vertical ground reaction forces in functional tasks like walking and running and contribute to hi and pelvic rotation during gait’ (Benn et al, jsams 2017)</span></i>

<span style="font-weight: 400;">Reading several articles and studies reported in </span><a href="http://www.strengthandconditioningresearch.com"><span style="font-weight: 400;">www.strengthandconditioningresearch.com</span></a>

<i><span style="font-weight: 400;">“….Despite its name, the adductor magnus is actually a very important hip extensor when the hip is flexed. Németh and Ohlsén (1985) reported that the adductor magnus muscle moment arm length for hip extension was 5.7 – 6.1cm at 90 degrees of hip flexion, compared to 4.0 – 4.8cm for the hamstrings, and 3.1 – 3.3cm for the gluteus maximus</span></i>

<i><span style="font-weight: 400;">This means that exercises that have peak contractions in positions of hip flexion (like full squats) likely train the adductor magnus very effectively. </span></i>

<i><span style="font-weight: 400;">Ignoring the adductor magnus is therefore likely to lead to a failure to maximise overall muscular hypertrophy in the lower body.</span></i>

<i><span style="font-weight: 400;">The adductor magnus appears to display a relatively mixed muscle fibre type proportion, albeit with a greater proportion of type I muscle fibres. Garrett et al. (1984)The adductor magnus displays a mixed-to-slow muscle fibre type, which may imply higher repetitions with lower loads and slower bar speeds may be beneficial.”...</span></i><span style="font-weight: 400;">Chris Beardsley definitely puts some interesting stuff out!</span>

<img class="size-medium wp-image-2761 aligncenter" src="https://www.www.biomechanicseducation.com/wp-content/uploads/2017/05/Screen-Shot-2017-01-11-at-10.11.31-300x166.png" alt="screen-shot-2017-01-11-at-10-11-31" width="300" height="166" />

<span style="font-weight: 400;">We should note that each part (hamstring and adductor) has different nerve supply, so some may say it is not such a big deal, as each component doesn’t have to engage at the same time as the other. The </span><b>adductor</b><span style="font-weight: 400;"> portion is innervated by the posterior division of the obturator </span><b>nerve,</b><span style="font-weight: 400;"> while the hamstring portion is innervated by the tibial </span><b>nerve</b><span style="font-weight: 400;">. But if you are like me, we are simply trying to move on from those anatomy books, right!?</span>

<span style="font-weight: 400;">Yes I know - NOW can you understand why this is my favourite muscle!? </span>

<span style="font-weight: 400;">No? OK OK, hands up, I am a geek. :D</span>

<span style="font-weight: 400;">However this one beautiful piece of human tissue explains why the human body is both fantastical and complex and why it contributes to so much controversy when we are trying to learn about it and understand it.</span>

<span style="font-weight: 400;">We ALL LOVE a bit of controversy right!? (that’s why everyone loves the BGT auditions more than the actually live show isn't it?)</span>

<span style="font-weight: 400;">Sorry back to the blog….</span>

<b>SO WHAT? </b>

<span style="font-weight: 400;">A problem with this muscle could influence the integrated system in so many ways but here is an example...</span>

<i><span style="font-weight: 400;">“Additionally, those of you that suffer from patellofemoral pain syndrome might be interested to note that weak adductors are one of several potential causes for your persistent knee troubles. The origin of the vastus medialis oblique is at the tendon of the adductor magnus, so adductor based strength training merits inclusion in a rehabilitation program” </span></i>

<i><span style="font-weight: 400;">“If being fast tickles your fancy more than moving big weights, you'll be interested to note that the adductor magnus rivals the hamstrings and gluteus maximus in terms of its contribution to sprinting speed”, Cressey (2004).</span></i>

<b>In Conclusion</b>

<span style="font-weight: 400;">We are taught at L2/3 that muscles go from point A to B and do an action. </span>

<span style="font-weight: 400;">That they have an antagonist. </span>

<span style="font-weight: 400;">That they are part of a group. </span>

<span style="font-weight: 400;">However as you </span><i><span style="font-weight: 400;">really</span></i><span style="font-weight: 400;"> learn about them you realise the laws don't </span><i><span style="font-weight: 400;">always</span></i><span style="font-weight: 400;"> apply </span><i><span style="font-weight: 400;">so</span></i><span style="font-weight: 400;"> simply in every case; like in the case of Adductor Magnus. </span>

<span style="font-weight: 400;">In the gym, we don’t really NEED to know the exact attachments of Adductor Magnus, in order to teach someone an exercise. It might also be argued that we don’t really </span><i><span style="font-weight: 400;">need</span></i><span style="font-weight: 400;"> to know the exact attachments, to do soft tissue work on the adductor group too.</span>

<span style="font-weight: 400;">My suggestion is of course to study anatomy for confidence and for fascination, but try NOT to get caught up in the stress of trying to recall it all </span><span style="font-weight: 400;">immediately,</span><span style="font-weight: 400;"> while in a session with a client. </span>

<span style="font-weight: 400;">Over time, as you find reasons to study a particular area or muscle, for some reason you will start to recall it more easily. You will also realise just how </span><i><span style="font-weight: 400;">GREY</span></i><span style="font-weight: 400;"> this subject matter is when it comes to laws (s’cuse the pun!), in fact, it creates debates even among the experts - (as I research the Psoas Paradox for another Juicemail!).</span>

<span style="font-weight: 400;">Adductor Magnus is one example of why, as exercise professionals, we should find ways to recall detailed anatomy, even if we do firstly focus on the movement/s. This then allows us to understand movement and exercise in even greater detail for designing our client programme. </span>

<span style="font-weight: 400;">GO ON Geek confessional = tell me which is your favourite muscle and why….? lol.</span>
<img class="size-medium wp-image-2760 aligncenter" src="https://www.www.biomechanicseducation.com/wp-content/uploads/2017/05/Screen-Shot-2017-05-16-at-06.15.15-300x147.png" alt="screen-shot-2017-05-16-at-06-15-15" width="300" height="147" />
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<b>References;</b>

<a href="https://en.wikipedia.org/wiki/Adductor_magnus_muscle"><span style="font-weight: 400;">https://en.wikipedia.org/wiki/Adductor_magnus_muscle</span></a>

<a href="http://www.sportsinjuryclinic.net/anatomy/human-muscles/adductor-magnus"><span style="font-weight: 400;">http://www.sportsinjuryclinic.net/anatomy/human-muscles/adductor-magnus</span></a>

<a href="http://rad.washington.edu/muscle-atlas/adductor-magnus/"><span style="font-weight: 400;">http://rad.washington.edu/muscle-atlas/adductor-magnus/</span></a>

<a href="http://www.lumen.luc.edu/lumen/meded/grossanatomy/dissector/mml/admg.htm"><span style="font-weight: 400;">http://www.lumen.luc.edu/lumen/meded/grossanatomy/dissector/mml/admg.htm</span></a>

<a href="http://www.teachpe.com/anatomy/muscles/add_magnus.php"><span style="font-weight: 400;">http://www.teachpe.com/anatomy/muscles/add_magnus.php</span></a>

<a href="http://www.orthobullets.com/anatomy/10067/adductor-magnus"><span style="font-weight: 400;">http://www.orthobullets.com/anatomy/10067/adductor-magnus</span></a>

<a href="https://www.yoganatomy.com/adductor-magnus-muscle/"><span style="font-weight: 400;">https://www.yoganatomy.com/adductor-magnus-muscle/</span></a>

<a href="http://ericcressey.com/strength-and-conditioning-textbook-synergists-and-antagonists"><span style="font-weight: 400;">http://ericcressey.com/strength-and-conditioning-textbook-synergists-and-antagonists</span></a>

<a href="https://www.t-nation.com/training/construction-by-adduction"><span style="font-weight: 400;">https://www.t-nation.com/training/construction-by-adduction</span></a>

<a href="http://rhinofitness.ca/articles/article_trigger_point_adductors.html"><span style="font-weight: 400;">http://rhinofitness.ca/articles/article_trigger_point_adductors.html</span></a>

<a href="http://www.jsams.org/article/S1440-2440(17)30012-9/abstract"><span style="font-weight: 400;">http://www.jsams.org/article/S1440-2440(17)30012-9/abstract</span></a>

<a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989399/"><span style="font-weight: 400;">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2989399/</span></a>

<span style="font-weight: 400;">https://www.strengthandconditioningresearch.com/muscles/adductors/</span>