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.
I have been diagnosed w/ a grade 1 groin pull. I have not seen a surgeon yet (feel better w/ a surgeon's diag. than a PCP).
I am contemplating doing close-grip benches, bodyweight dips (I can do probably 35 dips, but am not comfortable strapping on weight w/ the pull) giant sets.
Then, doing some pull-ups and chin-ups bodyweight. Any thoughts? Good idea, bad, etc.
At the least, I know I have to stay away from abs, any lower body movements, bent-over rows, probably any type of heavy pressing, etc.
Thanks for the prompt response. The pain emanates from behind the scrotum, and up into my upper thigh/groin area (adductor muscle?). My groin feels tight, I feel some pain when lifting something heavy, and when curling up out of bed (crunch motion).
I felt slight discomfort roughly one week ago, and discontinued doing deadlifts. However, like a dummy, I continued doing deep, full squats, which obviously exacerbated the problem.
I am discouraged by the fact that I need to discontinue lower body work for now, and assumedly any other heavy horizontal pulling moves (ie., bent-over rows). I am very hopeful, however, that I can do close-grips, dips and pulls/chins. I am guessing I should avoid weighted dips.
I'm also wondering when I should begin to stretch the area. I have been taking Aleve, and massaging the area as well as icing it. I have had the pain for a couple of days.
Does it hurt if you bear down like taking a dump? If so, it's not a groin muscle. It could be your sacrotuberous ligament and it may be sprained. When you hold your breath or compress down, your pelvic floor (behind your scrotum)presses downward on the ST ligament causing pain.
You can test it by sitting on your palm and pressing your fingers upward in the space between the bone that you're sitting on and the tip of your tailbone (right next to your A-hole).
If it's sore, that may be it. Let me know the results and we'll move on from there. I'm finding it odd that a cruch is reproducing the pain.
No, bearing down taking a dump feels fine. Yes, crunches and curling up type motions do cause pain in the area (not my abs, but my groin), and my groin on both sides is definitely very tight. I am unsure how long I should wait post-injury to begin light stretching of the area (seated groin stretches).
It feels better after icing the groin last night, and I did bench, close-grip bench and pulls/chins today w/ no problems, as you suspected.
The pain/tightness has extended a little further up my left thigh.
Also, in case this helps, over the past two weeks prior to the injury, I started doing decline, weighted oblique crunches. Holding a weight plate on my chest, I twisted my upper body, and did crunches to work my obliques. I am wondering whether these and the heavy deadlifts could have worked together to cause the strain. I am assuming that perhaps my groin/adductor muscles were not up to snuff w/ the rest of the muscles involved in these moves.
In addition, the pain is beginning to move toward my hips/outer pelvic area. I'm wondering whether that's just due to the limp I have (probably don't need to limp, but trying to avoid putting too much pressure on inner thighs).
It's been about 2 1/2 to almost three weeks since the injury, and I feel much better. I have been performing incline, flat and close-grip benches, dips, pulls/chins and inverted rows. I still feel that the wrong move could reinjure the area, but feel fine as long as I stay away from anything that will aggravate the area.
I am thinking of giving it another solid two weeks, then begin to do some light leg work. What type of leg work makes the most sense? Also, I feel that I will have to begin working the adductor muscles to strengthen the area, but want to stay away from the "sex machines" at the gym. I am thinking of getting a light weight plate, put it on the floor, and moving it with my leg.
Have you started any flexibility training yet? If not, do so. You'll also want to get some soft tissue work done on the area.
Warm the area up and start doing some exaggerated side stepping, cross over stepping, diagonal strides, etc. The outcomes for recurrence are much lower when flexibility work is done in a "functional" manner. Progress to lunge and step up variations.
Thanks for the reply. The pain is completely gone, but I want to do some flex. work for a while before starting w/ any leg work/adducoYes, I have started w/ some stretches - seated groin stretch and lunge stretch (to each side). How long do you suggest holding these stretches? Also, should I do reps, or one hold for x minutes?
What do you mean by side stepping and cross-over stepping? Sound simple enough, but just want to be sure.
I assume soft tissue work means massaging of the area. How is that done?
Your groin muscles actually stretch better in a front to back lunge position + reach overhead + reach back to the side (diagonal reach backward but do it in sequence and find the tigh area...the abs and groin muscles are closely linked). Do them slowly and dynamically. As you gain range, increase the speed and depth and reach.
Side steps, lunge walks, etc. are much more effective than traditional static position stretches.
If I understand you correctly, I should do a bodyweight lunge, bodyweight walking lunges, making sure I do it slowly w/ a good stretch? Also, not sure what a side step is, but I'll google it.
Linear Mode
