What should I do if the inner thigh ligaments hurt when doing the splits?

Generally, pain in the inner thigh tendons during splits may be caused by muscle tension, overstretching, inner thigh muscle strain, hip bursitis, lumbar disc herniation with nerve compression, and other reasons. It is recommended to seek medical attention promptly, identify the underlying cause, and then improve symptoms under a doctor's guidance through general treatments, medications, etc. Specific analyses are as follows:

1. Muscle tension: If adequate warm-up is not performed before doing splits, the inner thigh muscles may remain tense, making them prone to pain when suddenly stretched. Perform 5–10 minutes of dynamic warm-up exercises such as high knees or lunges before attempting splits to gradually relax the muscles, then slowly increase the range of motion while avoiding sudden forceful movements.

2. Overstretching: Excessive force or stretching beyond the body’s tolerance during splits can cause minor soft tissue injuries in the fascia and tendons of the inner thigh, leading to pain. Discontinue intense splitting movements; elevate the leg during rest, apply cold compresses appropriately to relieve pain, and switch to heat therapy after 24 hours to promote local blood circulation and aid tissue recovery.

3. Inner thigh muscle strain: Sudden excessive stretching during splits may lead to partial tearing of muscle fibers, resulting in localized pain, obvious tenderness, and limited mobility. Patients should follow medical advice to take medications such as diclofenac sodium sustained-release tablets, ibuprofen sustained-release capsules, or celecoxib capsules to alleviate pain.

4. Hip bursitis: The bursa on the inner side of the hip joint may become damaged due to friction and compression during splits, triggering inflammation. This inflammatory response can cause referred pain in the inner thigh and may be accompanied by snapping sounds during hip movement. Patients should take medications such as etoricoxib tablets, naproxen sodium tablets, or indomethacin enteric-coated tablets as prescribed to reduce inflammation.

5. Lumbar disc herniation with nerve compression: Herniated discs in the lower back can compress nerve roots, causing pain that radiates to the inner thigh. During splits, increased stress on the lower back may worsen the pain, which might also be associated with numbness in the lower limbs. Patients should take neurotrophic and muscle-relaxant medications such as mecobalamin tablets, vitamin B1 tablets, or eperisone hydrochloride tablets under medical supervision.

Daily split training should progress gradually, avoiding haste. After practice, perform appropriate relaxation and massage to relieve muscle tension. In terms of diet, moderately increase intake of protein and calcium-rich foods such as eggs and milk to enhance muscle and bone strength.