tight achy adductor muscles. squeeze legs together sometimes causes adductor snap at symphysis

this is what i suspect might be my problem but i am not sure

http://www.maximumtrainingsolutions.com/Gluteus-Medius-Hip-Adductor-Interaction.html

I'm assuming you had imaging to diagnose the sacral stress reaction?

Did an ortho diagnose you? If so have you are are you currently seeing either a PT or Chiro?

My next question is, how do you know that the snap is an "adductor snap"? If you are hearing an audible snap/pop from the area of your pubic bone, that it's the symphysis itself that is making the noise.

Let me ask you this, can you feel anything directly afterward? Is there a light stinging or slight burning feeling right in the center? It should not be drastic at all, but if you go to adduct again right after the snapping noise it won't feel comfortable.

My guess is that your adductors are affected because if your Ilium is not properly aligned (usually resulting from very small degrees of shifting at the pubic symphisis and/or SI joint) then it can dramatically change areas like your groin. For instance, lets say you shifted anteriorly on your affected side (your Ilium tipped forward past the healthy alignment of 10 degrees). This is going to create a kinetic chain of events including shortening of the adductors, and inhibit recruitment of your glute max and hamstring.

The adductors is one of the first things you'll notice because the groin is extremely sensitive, especially when put on stretch. I'm going to guess you have tried stretching your groin? Did it respond positively and relax or did it just fight the stretch and remain somewhat contracted? It doesn't have to be in a spasm, it's just a general sense of discomfort and tightness that you can't shake.

What I would do is see someone to evaluate your pelvic alignment. You obviously had trauma to the sacrum. There is a huge chance that you have developed a misalignment issue (it may only be a few mm's which is very common). You can try to check for yourself by noting your spinous processes on the Iliums. They should be lined up nicely from side to side. The biggest landmarks are the ASIS, PSIS, and then also the Iliac Crest...depending on the degree of rotation it can be hard to tell or extremely obvious and you can see it by simply lifting up your shirt.

the popping sound is normal, don't worry about it

Yes. Take it from a guy who has had a similar issue off and on for almost 4 years now. Not sure what the OPs problem is but I can assure you when my pelvis is healthy I don't get pops at the pubic bone. I first noticed my problem during speed workouts because I had progressive groin pain which worsened during my lifting session. In order fix the problem I had to have the joint moved back which did involve popping at the pubic bone, although once it was in place again I had no further popping. I'm not saying one can't recreate that noise once in a blue moon but it's not normal.

Neil are you a PT or trainer or something? Im impressed with your knowledge

No. I wish I could be but I'd have to go back in time haha. I have been forced to do a lot of research on my own to get past my own spine/pelvic issues. Sometimes a post sticks out to me because I can relate to their symptoms and how confusing it is. Are you a PT?

how about using a biofoam rollerto loosen up the adductors

Uhhh... wrote:

Not sure what the OPs problem is but I can assure you when my pelvis is healthy I don't get pops at the pubic bone.

The pubic symphysis will pop just like any other joint when manipulated a certain way. It is common for the pubic symphysis to pop when the adductors are squeezed - it is not an abnormality.

BRG/253 wrote:

Uhhh... wrote:

Not sure what the OPs problem is but I can assure you when my pelvis is healthy I don't get pops at the pubic bone.

The pubic symphysis will pop just like any other joint when manipulated a certain way. It is common for the pubic symphysis to pop when the adductors are squeezed - it is not an abnormality.

Hmm. To be honest I have not researched whether or not it's "common" for the pubic symphysis to pop. My response to the OP was more due to the combination of tight adductors and noticeable pop upon adduction. I also mentioned it could be an alignment issue if general stretching of the adductors was not resulting in positive changes.

While I cannot speak for every person, I know that I have done adduction exercises for years and the only time I had any pops was once my pelvis had shifted out of alignment. That might be me personally, others might have a different experience. I CAN tell you that because it's an amphiarthrotic joint, it's not as moveable as many of the other types like hinge, ball-in-socket, etc. Also, while it is not completely "fused", it's not normal for it to be mobile unless it's due to something like direct trauma or child birth. It's held together by a very flat portion of cartilage. Cracking your pubic symphysis is NOT like cracking your knuckles. I'd like to see someone recreate that, because it's not possible. I'm not saying a pop automatically means you have poor alignment and the joint is acting up. But if you have noticed more than one pop, have tight adductors, etc... I would say it might be a good idea. Just throwing it out there..

Been having issues with adductors for about 2 years. Started doing a combination of things that appears to be helping.

1. Wharton flex kit - I do the first section at least 1x per day and most of the stretches over a 2 day period.

2. Myrtl routine - similar to what Jay Johnson put on RT a while back - good stuff - my hip flexibility is zero and i do this at least 1x per day as well...

hope you find something that helps ...

What is the Wharton Flex kit? And has it helped you as in given relief or are you noticing substantial changes that aren't temporary? I've read about their stretching techniques and seen some videos but I'm curious what your kit comes with and what type of routine you are doing.

Hello I have had issues as well with my public symphysis and the issue is weak gluteus medius. Thanks for the link!!!!!

I just want to let everyone know that As the OP of this, I was able to mostly fix my issues by stretching the psoas /hip flexors out for 3-5+min daily and combined this with some intense massage therapy appointments - find one who understands competitive runners

Hi Neliah,

I found this post when I did a Google search for "popping pubic bone." And your input aligns with my own experience.

Are you available via email for some additional questions? I've had pubic pain since 2011 when I was diagnosed with a stress reaction. I've been through the ringer with treatment and exercises. Although some improvement has occurred, I still have pain in my adductors and the popping of my pelvis when I squeeze something between my legs.

Cycling does not cause this to happen, so I've turned into a cyclists...but I'd love to run again! Unfortunately, any time I go out for even just a walk, the pain returns in some degree.

I'd like to hear how you resolved your pain, including having everything back in proper alignment.

My email: Hughes064 @ gmail . com

Best,

Jenn

I found this forum when searching for "pop pubic symphysis." I do not have hip problems and do not have hip pain. I am not a runner.

Sometimes when I yawn, I will hold my arms above my head while sitting while tightening and crunching my abdominals, which exerts a pull on my pubic bone. Sometimes when I do this, I can feel a pop from the pubic symphysis area, which is the joint that connects your hip bones above your genitals. It does not hurt, and feels mildly good, similar to cracking your knuckles or back.

For years I've had a popping adductor at the symphis (on the right side) when I squeeze my legs together. It used to be more sporadic - It would pop on some days when I laid in bed with a pillow between my knees (if I squeezed the pillow). Now I force the pop several times per week while I'm sitting in my car. I cannot generate the pop under any/ all circumstances - for example I can't do it while standing.

I'd say I don't have any adductor pain but the pop does afford some "relief" - it's like there is tension or tightness built up that is relieved when it pops. And after it pops there is kind of a warmth that is generated.

Additionally a couple years ago I had some groin / hip flexor discomfort (which more or less just faded away, no treatment fixed them) but the PT routinely tried to deliberately cause the pop as a treatment method, citing that my hip flexor tightness was causing and imbalance and that the adductor pop was part of a deliberate plan to alleviate the imbalance.

Lacking anything more conclusive I kind of see it like cracking my knuckles.

I've had to stop running twice because of a tight iliopsoas--both times also had tight adductors and the popping pelvis (which hurts when popped but provides instant relief). The first time I was able to find a physio would told me to work on lower back l, quads, and hip flexor stretching/strengthening while he did some manipulation with seat belt straps, etc. It took him a few months to get me back running, but I did run pain free for a few years. It's back now and I cannot find him. I've been doing a lot of the stretching he had recommended but it's taking a long time (6 months and counting). Any thoughts /tips?

Thanks!