Injuries and RehabTell us where it hurts! Do a quick search before asking about your shoulder injury to make sure your question hasn't already been answered (about 50 times), and read the sticky post first.
2. What were you doing at the time? Or did the pain come on gradually over time? It was after I had been working/walking and climbing up and down a ladder...balancing on one leg quite often.
3. Where, anatomically, is the pain? On the inside of my left hip/thigh. The pain originates from the crest of my hip joint and run down the inside of my leg. However, when I strain it, it hurts on the outside of my lower thigh as well.
4. What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting? Does not really hurt until i break into a jog....then it is a sharp pain.
5. Is the pain constant, or intermittent, or only on certain motions? Pain is barely noticeable when walking or sitting or even climbing stairs, but when I run/jog or make a large lunge or step it hurts.
6. What motions make your pain worse? Anything faster than a walk and lunging doesn't feel that great, but not terrible
7. What, if anything, makes your pain better? not much
8. Does your pain radiate to any other part of your body? When I run, it radiates from my inner leg/crotch to the outside of my lower thigh.
9. What things could you do before, that you cannot do now because of your injury? Run
10. What is your main concern regarding the pain and its consequences? I'm mainly concerned about lifting and doing deadlifts and lunges. I don't know what to do in terms of a quick recovery.
11. Have you ever injured that part of your body before? If so, how? nope.
12. Is your pain getting worse over time? And if so, how much worse over what time period? Not any worse, maybe a little better if I don't aggravate it.
P.S. I would just like to know how/what to do in terms of healing and estimated time I should take off? And also, what might be an underlying cause of this? I believe that I have anterior pelvic tilt, but I have been working on correcting that lately.
I looked at a muscle diagram and I believe that it might be a strained "gracilis" muscle or possible adductor....I don't know it just feels like a inner-groin muscle that hurts down my leg....and then outside my lower thigh.
Unfortunately you can't necessarily use pain as the guide to tell you what is injured because so many times pain is referred and not felt at the actual location of the injury.
I suspect hip flexor/TFL and/or glute medius based upon the referral pattern.
Do you have a foam roller?
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yes I have a foam roller. I use it every day before I exercise as part of my warmup routine. I also use a lacross ball on my calves, glutes, bottoms of my feet, and my infraspinatus.
I typically foam roll my IT, hip flexors, hip abductors, pecs and lats. Then I do a mobilty warm up.
BTW I have recently also started foam rolling my hamstrings close to my glutes on my hamstrings(sorta bottom/inner hip)....i don't know if that is beneficial or not, but that particular area seems to be tight and is very sensitive when I use pressure with the roller. Should I stop this?
My pain in my leg has gotten somewhat better, but I haven't pushed it. It still twinges with pain when I run or lunge, from the hip joint, down the inner leg(like abductor) and across to the outer quad above my kneecap. It's weird pain.
I can also use an Elliptical and bike with little/no discomfort, and also walk....but have really been trying to keep off of it so I can lift soon. Bodyweight squats also don't seem to bother it.
Well I wanted to give an update on this problem. The good news is that my left leg is 100% better I believe and and resting it and doing mobility stuff, plus, foam rolling, I have been able to lift this week as normal, I have just had to switch around days in my Maximum Strength routine. But...
I have hurt my right leg now. Yesterday I was doing the same thing as last week; which was climbing narrow ladder and balancing for extended periods on one leg at a time.
I felt fine yesterday, but this morning my right inner thigh ached and was sore.
I went in to lift later in the morning and was supposed to do speed box-squats, but those really hurt it (with a wide stance). I did what I could that didn't hurt, like speed deads, pistol squats to bench, GHR, and light lunges.
It didn't feel great on light lunges, but I feel a very bad pain/strain on my upper/inner thigh when squatting with a wide stance....feels like a strained gracilis muscle maybe.
I have next week as a de-load week and then my max. test day, so I have to time to recover. But I have two questions.
1.) are there any suggestions on recovery methods or soft tissue work other than what I generally do? And do you suggest foam rolling that particular area if possible?
2.) Since this is a similar injury to my left leg, I'm wondering if I have a unknown weakness/imbalance that causes me to have this problem?....and was just aggravated by activities like climbing.
Could be an imbalance, but also could just be your body overdoing it in an unusual position.
Haha, definitely no more ladders for a while!
It's sore today like yesterday, but only hurts when I try to squat down; on my inner thigh....mainly on the eccentric movement. Running and walking doesn't have any affect on it as far as pain goes. I will just take it easy and give it some rest I guess.
Upper leg pain
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