I have a little problem in this area and not too sure what the exact muscle is so i can do some research on it.
My problem lay on the inside of the right leg, (May be the hip flexor) top of the quadriceps muscles. I strained it when running on the treadmill, over-compensating for my pulled hammy.
Doing ab work effects it, running aggrivates it, stretching too. I do ice it, light stretches + heat.
If there are different muscles in this area that havent been mentioned, can someone point it out for me?
If it’s inside the thigh at the top (groin) it might be the pectineus, which is an adductor that works in conjunction with the hips flexors. Could you describe the motion that caused in the initial strain in more detail?
I did a 45min run at slow pace on the treadmil.
The next day it was sore as hell.
I fiqure it was the prolonged use of it (and it not being used to it) that caused the problem.
Yea sleep will help you out a ton, forgot to add that. I finally got 9-10 hours of sleep last weekend on friday and saturday and it did my hamstring good.
i have the exact smae problem tomo is/was having, doing AB work it aggrivates but does’nt feel as bad as sprinting. Been almost 2 weeks since i did shit, i feel like im gonna get weak when i start out again.i strained it doing squats i think. I dont know how long it takes to heal, it feels sore around the iliacus region, near the groin as well, also at my behind the obturator externous/internous. Really annoying i want to start training again cause i feel like im losing my power. Any help or more suggestions i would like to hear
I have the same problem as well, especially when I sit for a while or sprint, the acute stage is over and here is what I did, heat before the w/o, ice after plus advil or the like, it may be muscle and or ligament strains, it does get better, just don’t push it even if you have to take a few workouts off, I also did tempo on the grass and it helped, I would stop squats for a while as well, I know what you guys are going through, I thought my season was over, but keep at the rehab I outlined, it works, good luck! :rolleyes:
I have an athlete who strained his hip flexor on the inside like you guys are describing (sorry I don’t have much anatomy background). It happened during football as he was tackled backwards, kind of forcing time to sit on his foot. Anyway, he took a couple weeks off during football season, came back and played a few games, but it wasn’t fully healed. He really just returned kicks, and we rested him as much as possible during practice.
After football, he went through a time where he would rest it for a while, then try to ease back in. But every time he came back, it still wasn’t better. He has been to 2 PT for rehab and he still isn’t healed. Most of his track season has been resting, jogging, or pool work, but he runs in meets. He still qualified for the state meet in 2 events so you can’t say he’s a mess sprinting. However, says there is no way he will be able to play FB if it doesn’t get better as it is mostly effected by lateral movements. Any recommendations? Sorry this is so long.
How so? He actually thinks the pool is the thing that has helped him the most. Could be mental. What are the positives and negatives of pool work for injury recovery?
Overall, its could be a scar tissue issue. So if you have access to ATR you can try it. Umm, another thing is just try and take the whole summer off and try to get back into it.
I’m so pissed shit, now my left hip is acting up, i dont know i just stood up to go the the car after work and i felt the soreness.O NO NO this is is’nt supposed to happen, was goddamn resting how cna thsi happen godammit. Shit there goes a chance of breaking to 11 seconds goddammit
However, the way I see it, in a pool workout you have resistance to the flexors all the way through, which might be minimal for healthy flexors, but it can also be regarded as “strength” work in case of an injury, which can be detrimental.
If it is an impact issue, use the pool; if it is more of a “pulling” issue, I suppose the pool workout is somewhat less “control-able”.
i’ve been resting doing no lower body workout other then core everynow and then, and no running or sprinting for two weeks, and the pain is still there, i stretch it and everything. What gives i can’t handle this i feel weak, i feel that im gonna run so bad if i go out. My speed that i worked for all gone. i dont understand this damn hip pain why wont it go away goddammit. I need solutions, i need aid, i need suggestions, i wont to run under 12 this year, i wont satisfy my life if i can’t run faster, i need to improve, i need to rise. I NEED the knowledge to overcome this obstacle.
Actually, a pool workout is great for almost any acute injury. The advantages are numerous and start with the one that you mentioned; lower impact forces. Bouyancy comes into effect, dependant on water depth, and will decrease the amount of bodyweight placed on the injured leg. But, these will not play a huge role in rehabing a hip flexor. A pool workout for this injury would mainly provide strength. Now, too heavy a load too early can be detrimental, but the resistance from the water will be fine.
The thing about resistance from water is that it is an isokinetic resistance. If you push with all the strength that you have, the resultant resistance will be large. If you push lightly, the resultant resistance will be small. Using this information, you must determine the appropriate resistance for the phase of rehab that you are in.
Have you seen a soft tissue specialist? Your left hip is probably being stressed by altered biomechanics from the right side. Do you have access to ART?
Keep in mind that the pelvis has an extremely complex musculature which interacts pretty much with the whole body.
When one of the muscles around a joint becomes compromised because of injury or overuse it will affect the rest of the muscles around that joint as well, since they have to compensate for the altered mechanics.
Therefore, when you develop a problem in one muscle, you have to address all of the muscles around that joint, not just the one hurting. In fact, the mucle in pain might not be the source of the problem. There’s a chance it was overloaded because it was taking up the slack for another muscle.
Simply resting the muscles is not enough. That merely reduces inflammation and facilitates the healing process. However, after the tissue has healed (which is usually fairly fast with most minor muscle injuries) you have to address the effects of the healing process.
Scar tissue adhesions are a typical byproduct of the healing process, which treatments like myofascial release, ART and Joseph Horrigan’s soft tissue work (which is bascially ART without the trademarked name) are designed to address. These adhesions provide mechanical support to the injured structures during the healing process. Unfortunately, the body does not have a natural way of breaking down the adhesions once they’re no longer needed. Imagine a city where scaffolding and support girders were left in place after every building repair job. Now think of your muscles as those buildings and you get the idea. The soft tissue work gets in there and clears away the scaffolding.
Most people wait for the pain to go away and think they can start training again. In point of fact, the absence of pain really means that you can now go in and start restoring normal biomechanics with proper soft tissue work and stretching, not just for the site of injury but for the entire musculature in the area. If you simply jump back into training without restoring normal tissue texture and ROM, you’re just going to reinjure the area.
