groin stretch... outside of thigh - JP Fitness Forums

karky · 08-14-2006, 03:52 AM

If i do a groin stretch, static or dynamic, on my right foot i just feel it on the outside of my thigh, like a little pain, and it doesnt stretch the groin much, when i do side kicks, with my left food, i feel it at the side of the thigh in my RIGHT food.

Could this be because my IT band on the right side is very stiff?

John Izzo · 08-14-2006, 06:35 AM

Quote:

Originally Posted by karky

If i do a groin stretch, static or dynamic, on my right foot i just feel it on the outside of my thigh, like a little pain, and it doesnt stretch the groin much, when i do side kicks, with my left food, i feel it at the side of the thigh in my RIGHT food.

Could this be because my IT band on the right side is very stiff?

Possibly....

karky · 08-15-2006, 05:30 AM

after some further "research" i figured it could also be in my hip i feel it. any ideas?

Lisa~ · 08-15-2006, 08:21 AM

Remember that the TFL is on the outside of the hip, and the IT band is the tendon that runs from the TFL down to the knee. Foam roll your IT band (can't hurt, can only help) and play around with some static stretches for your glutes, TFL and quads. Do those static stretches post workout or on off days. You'll find what hits the tight spots. Do those.

karky · 08-15-2006, 08:26 AM

okay, so the place where i feel it when i do the groin stretch is a tight spot? thanks. Dont have a foam roller though

Ive heard of people using tennis balls, etc to do it, i could probobly find something like that..

I think i found it, my right leg, if i just stand regularly, and shoot my hip out to the right and bend my left knee (kind of like you see some girls doing when they are being sexy

) i actually feel it on the outside of my thigh, i dont feel it if i do it to the left, so i guess that means there is a tightness-imbalance :P

Jimmy Smith · 08-16-2006, 05:13 AM

Quote:

Originally Posted by karky

okay, so the place where i feel it when i do the groin stretch is a tight spot? thanks. Dont have a foam roller though

Ive heard of people using tennis balls, etc to do it, i could probobly find something like that..

I think i found it, my right leg, if i just stand regularly, and shoot my hip out to the right and bend my left knee (kind of like you see some girls doing when they are being sexy

) i actually feel it on the outside of my thigh, i dont feel it if i do it to the left, so i guess that means there is a tightness-imbalance :P

Where exactly do you feel it on your right hip? Is it superior or inferior? Is it Anterior or posterior? Lastly is it more medial or lateral? Let us know then we can help

Jimmy Smith · 08-16-2006, 05:14 AM

Quote:

Originally Posted by Lisa~

Foam roll your IT band (can't hurt, can only help).

Who says it can't hurt?

Hurts me all the time lol

karky · 08-16-2006, 05:20 AM

Quote:

Originally Posted by Jimmy Smith

Where exactly do you feel it on your right hip? Is it superior or inferior? Is it Anterior or posterior? Lastly is it more medial or lateral? Let us know then we can help

only problem is.. i have no idea what any of those words mean..
Its on the side of my right hip just behind the the bone, you know the bone that kind of sticks out from the hip its on the glute side of that. Looking at this: http://exrx.net/Muscles/GluteusMedius.html i say it COULD be the gluteus medius..

billyray · 08-16-2006, 08:19 AM

psoas perhaps?

karky · 08-16-2006, 08:31 AM

dont know.. never even heard of it before :S
I found a stretch for the psoas, i tried it, but it hit the front more, not where im feeling it when i do the groin stretch.

Lisa~ · 08-16-2006, 11:26 AM

Quote:

Originally Posted by Jimmy Smith

Who says it can't hurt?

Hurts me all the time lol

HA! Yeah, it can be pretty painful.

Karky, I still think this is what you need to do. If you don't have a foam roller, try a med ball or whatever you can find. Work on your TFL, IT band, quads, and glutes.

karky · 08-16-2006, 11:33 AM

yeah okay will do Lisa! thanks

Jimmy Smith · 08-16-2006, 02:16 PM

Quote:

Originally Posted by karky

only problem is.. i have no idea what any of those words mean..
Its on the side of my right hip just behind the the bone, you know the bone that kind of sticks out from the hip its on the glute side of that. Looking at this: http://exrx.net/Muscles/GluteusMedius.html i say it COULD be the gluteus medius..

Sorry, Superior is Higher and Inferior is Lower.Anterior is in the front and Posterior is towards the back. Medial is towards the mid-line and lateral is towards the side

It most likely won't be the glute med as it is a very doormat bodypart, so I'd bet your having TFL issues, so like Lisa suggested, do a ton of foam roller etc etc