Adductor Strain - The adductor is really a group of four muscles (adductor brevis, longus & magnus and gracilis). As a group, these are very commonly injured in jiu jitsu. With pulling someone into your guard and actively resisting their trying to break your guard, you often over power the adductor's ability to resist the strain. Doing this repetitively will eventually lead to pain when you are attempting to hold someone in your guard. Another common mechanism of injury is when someone does a knee slide pass on you. Both the excessive range of motion combined with the attempt to resist can add strain to this muscle. Most of the time you will feel this in the muscle belly or at the origin of the muscle up toward the groin area toward the center of the pelvis (closer to the pubic symphysis). Part of the reason this occurs is that most do not train their adductors and for new white belts, you are suddenly in a sport where you are having to use this all the time which can lead to over use. Most people think that smashing the adductor on a roller or stretching it will help to prevent. Although the stretching will help with increasing range of motion and help from a preventative standpoint, the key is to make sure to add some strengthening to your program. This should be high reps (15-30) reps with lower weight.
As with the previous blogs of this series, we are not listing all the injuries that can occur in the hip, just some of the most common injuries. As with all of these injuries, you can prevent them and most of the time, this does not mean you have to take long periods of training off.