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Atlas · Thigh

Pectineus

Deep inguinal aching from pectineus trigger points near the pubic and femoral attachments

Body region
Thigh
Trigger points
1
documented in this muscle
Common symptoms
3
patterns cataloged
Common causes
5
contributory factors

Trigger points

TrP 1

Pectineus

Location. Upper inner thigh, deep

Pain referral. Groin, upper inner thigh

  • Groin
  • Upper inner thigh
  • Pubic area

Symptoms patients report

Groin pain. Deep inguinal aching from pectineus trigger points near the pubic and femoral attachments

Deep thigh pain. Upper medial thigh ache from pectineus trigger point referral to proximal femoral area

Pain with walking. Groin discomfort during hip flexion phase of gait from pectineus trigger point activation

Common causes

Running. Repetitive hip flexion and adduction during running overloads the pectineus muscle each stride

Soccer. Inside-foot kicking demands combined hip flexion and adduction straining the pectineus

Hockey. Skating stride requires repetitive hip adduction that overloads the pectineus chronically

Sudden movements. Unexpected lateral leg displacement with flexion acutely strains pectineus muscle fibers

Hip flexion. Sustained or repetitive hip flexion activities overload the pectineus beyond its recovery capacity

Treatment & self-care

immediate

Gentle groin self-massage with fingers

Lie on your back with the affected knee bent and foot flat on the floor. Using your fingertips, press gently into the groin crease where the inner thigh meets the pelvis. Work slowly along this crease, applying sustained pressure to tender spots for 20-30 seconds each. The pectineus is small and deep, so use moderate pressure and avoid pressing on the femoral artery pulse.

Duration
2-3 minutes per side
Frequency
2-3 times per day
Expect
Reduced groin tenderness and improved comfort with walking within 3-5 days
immediate

Hip flexor stretch (half-kneeling)

Kneel on the affected side with the opposite foot forward in a lunge position. Tuck your pelvis under (flatten the lower back) and gently shift your weight forward until you feel a stretch deep in the front of the hip and groin on the kneeling side. Keep your trunk upright and avoid arching the low back. This lengthens the pectineus along with the iliopsoas.

Duration
30-45 seconds per side, 3 repetitions
Frequency
3-4 times per day
Expect
Improved hip extension range and reduced groin pinching within 1-2 weeks
exercise

Adductor ball squeeze isometrics

Lie on your back with knees bent and feet flat on the floor. Place a soccer ball, pillow, or soft ball between your knees. Squeeze the ball gently with your inner thighs, holding for 5 seconds, then relax. Gradually increase squeeze intensity over sessions as pain allows. This strengthens the pectineus and adductors in a safe, controlled position.

Duration
10-15 repetitions, 3 sets
Frequency
2 times per day
Expect
Improved adductor and pectineus strength with reduced groin pain during activity within 2-3 weeks
exercise

Copenhagen adductor exercise (modified)

Lie on your side with the top leg resting on a bench or sturdy chair at knee height. Lift the bottom leg up to meet the bench, engaging the inner thigh muscles. Hold for 2-3 seconds, then lower slowly. For the modified version, keep the top knee bent on the bench rather than the foot. Progress to the full version as strength improves.

Duration
8-10 repetitions per side, 2-3 sets
Frequency
Every other day
Expect
Significantly stronger groin muscles with reduced pain during lateral movements and running within 3-4 weeks
lifestyle

Warm-up protocol before sport

Before any running, kicking, or lateral movement activity, perform a thorough warm-up including 5 minutes of light jogging, dynamic leg swings (forward-back and side-to-side), bodyweight sumo squats, and gentle groin stretches. A proper warm-up increases blood flow to the pectineus and prepares it for the demands of sport, significantly reducing the risk of flare-ups.

Duration
10-15 minutes before activity
Frequency
Before every exercise session or sport
Expect
Fewer groin pain episodes during and after sport within 1-2 weeks of consistent warm-up
professional

Professional hip assessment to rule out labral tear

See an orthopedic specialist or sports medicine physician if deep groin pain persists beyond 3-4 weeks despite self-care, especially if accompanied by clicking, catching, or a sensation of the hip giving way. A comprehensive hip examination and possibly imaging (MRI arthrogram) can rule out acetabular labral tears, femoroacetabular impingement, or sports hernias that present similarly to pectineus trigger points.

Duration
Initial evaluation: 45-60 minutes
Frequency
As needed based on symptom persistence
Expect
Accurate diagnosis distinguishing trigger point from structural hip pathology, with appropriate treatment plan
Key Takeaways
  1. Deep inguinal aching from pectineus trigger points near the pubic and femoral attachments
  2. Upper medial thigh ache from pectineus trigger point referral to proximal femoral area
  3. Groin discomfort during hip flexion phase of gait from pectineus trigger point activation