I have never watched something so high-yield and spot on on UA-cam, this breaks all sorts of records! So helpful, thanks so much for putting this on the Internet!
Progress update. I am now 8(ish) weeks into following this lady's advice, and my tolerance to adductor isolation exercises is getting better by the week. I did 6 weeks of just planks, then moved onto band exercises. There is still mild pain and full recovery is probably another few months off but after so many months of getting nowhere just seeing progress is enough for me.
Very similar position , I was doing planks for 3 weeks now and got so much better . I just want to ask how often you do the planks and how long (reps + sets)?
I had a total hip replacement in January 2020. Started PT and got shut down by covid and also got sick, tested positive till July 2020. I resume PT and did 20 sessions with insurance then I paid for 15 more. No progress whatsoever. In 2021 I tried PT again and no progress again. I started watching UA-cam and started to finally make progress. I wished that I saw this video back then. Thank you for your detailed evidence based information from across the pond 😊
Wow you're an absolute diamomd. Had no success in calming my symptoms in 4 months. That's despite seeing a physio and following his advice. Seems like I'm still in the acute stage and the prescribed exercises are just aggravating it. I followed your advice and rested for a few days, then just did the planks for a week and my pain is now significantly better. Your understanding is second to none and thanks to this I have hope again.
Sports injury physio is the only channel thats made sense of and helped me make progress towards actually recovering from a variety of chronic injuries ive dealt with over the past 10-15 years thet felt random and mysterious UNTIL i found this channel; legit godsend
Hello, great advice. One thing, if I may suggest, please show the excercise you recommend. You do mention the recommended exercise and show which exercises to be cautious with but not enough actual example (pics etc.) of the usefulexercise. Thanks.
I am 73 an no physios I consulted een considered this althoguh I told them that my tendons are the problem - that way it has become a chronic conditions over several years by now and I find it hard to even walk.....hoping that following your instructions will make me better eventually....to time required as you state it is a great help to maintain my patience. :) actually got it from several years of daily mountain hiking......
I've been struggling with this for over 10 years. I never knew what it was until I watched this video. Thanks so much for sharing your knowledge. I'm going to do what you suggested. Hope it isn't too late.
Hey Andrea, I am curious to know how it went for you? I have been struggling with it for 2 years now and I trying to find the best exercises to do after this long time. Thanks
@@drea0022 What did you find out about your hip? This adductor tendinopathy sounds like what I have as well, going on 7 years. I would love to hear what you found and which type of doctor or therapist helped you diagnose it accurately. And most importantly, have you found relief over the last few months since your hip pain diagnosis? Thanks!
Month 6 for me. That injury is frustrating as fuck. For me, only rest helps. Don't use the adductor as much as possible. Sounds stupid and I hate to do nothing. But it seema like the irritationen is too big to load anything there.
After six weeks, it's getting better, but I didn't know exactly what it was until viewing this outstanding video. I did have a suspicion as to the cause, standing on one leg every day for six months exactly. There had been warning signs, but not at the tendon itself, and without any pain, I didn't realise that I was damaging myself by not allowing time for recuperation. The thing about this adductor tendinopathy is that it will start a chain reaction of muscle strain all around the bottom of the torso through compensation. Which is unavoidable because you still have to walk! It can also affect a certain sensitive organ that lies between the legs, which is scary.
I have same pains like you. I didnt became aware of this pain nearly 1 year, it increased slowly and now i had very uncomfortible pain at my right groin and right lower back. As an emergency medicine doc, i am standing and walking near 20 hours at my hospital shifts 😢
- developed while on an aggressive squat routine while relatively new to strength training - can deadlift without pain - can run and change directions quickly without pain - no pain on day to day basis - the only things that flare up the pain are squats and while doing a figure four stretch (piriformis stretch on left side but pain in hip adductor on right side) - after flaring up itll be sore/tender/stiff for 24-48 hours - been ongoing for 3 years I'm going to try to ease into it by doing some of these rehab exercises and see what causes pain and what doesnt. All the symptoms align with everything you said in this video.
Just wanted to thank you for this very informative video, a fellow sports therapist of mine has been struggling with some adductor tendon impingement almost, and your video has given both of us some great advice for future personal and client rehab!
Wow , been complaining to my Doc for 4 to 5 years , after x rays , ultrasound , listening to you , i finally realize i'm not nuts . trying to strengthen my pelvic floor , been doing agresive walks then found my right side adducter was hurting, so i've overdone it , plus my Ikea rocking chair has my hips lower than my legs , so i changed that . thank you so much , you know your stuff
I have taken the time to watch several of your videos, and I realize that my issue stems from a back injury that weakened not just my back but caused osteitis pubis along with Trochantric Bursitis. What was initially diagnosed as only a groin injury. This has been the first informational video that has addressed that it could be more than one issue. I am now implementing some of your pointed suggestions and believe it or not load control and watching what exercises I do not to aggravate one or all of my ongoing issue I have seen significant improvement in my case. This is after a life time of pain control and exercises that have helped but not eliminated the underlying issues. Thank you😊
This is absolutely spot-on for me and everything my private physio did not cover in 8 sessions before I binned them. I definitely suffered from over-compressio n and the Cophagen lifts suggested after session three set me back at least 6 weeks! Wish I'd watched this vid at the outset as it would have changed my outlook totally. Many thanks.
Thank you for your generous gift of knowledge and wisdom. It is not often a professional and effective physician helps and asks for little in return. Much appreaciated.
Great video. Super helpful and while I think I’ve caught it early, as a triathlete I was thrilled I can swim and bike while I do the strength exercises to help recover. Very informative and well done. Thank you. ❤
5 months of following this advice and I am able to run an all out 5k with zero pain, and my time is almost back to pre injury time. I'm still not running on consecutive days but that is probably just me being overly cautious. This video literally saved me from desperation. Nothing worked before as I was getting bad advice from my physiotherapist.
@romanlakes The bad advice that I got was ball squeezing exercises at the start of my recovery process. It didn't work even slightly. I followed the advice on this video and got the results I needed.
@@pf4186yeah I feel like those seem to hurt more than help too. It’s very hard to find a sweet spot with those exercises. I’m going on 3 months with this now. Might book an online appointment with the company from the video
This is possibly the best video on youtube about this injury. At long last, a clear explanation of the of the injury I have been suffering from for over four months. The feature on which excercises not to do was very informative. Would a sports massage and ultra sound be helpful in the healing process?
Awesome detail and treatment suggestions. My PT has me doing the side lying exercise you say don't do so I will stop that along with other compressive activities.
This is possibly the best video on youtube about this injury. Can you pls post about Rectus abdominis tendinopathy as well? This would help in charting a routine in different stages of treatment. Not sure whether we can do planks or not.
100%!!!! I watched every fuckin video on youtube and this one by far the most informative. I hope I can get rid of this annoying pain at some point....
You probably dont give a shit but does any of you know of a way to log back into an Instagram account?? I stupidly forgot the password. I would love any help you can give me.
@Albert Rene i really appreciate your reply. I found the site on google and Im in the hacking process atm. I see it takes a while so I will reply here later when my account password hopefully is recovered.
Thank you so much - I am not really up on exercises so I am not sure what a front plank or a side plank etc are so I will look them up. In fact that is my only suggestion, perhaps to add some links in the video's description that will take the viewer to explanations of the exercises you suggest. But I REALLY appreciated your comments on the three exercises that are either not recommended or that you have to be really careful about. Thank you again - you are an amazing and thorough explainer!!♥
You are very good at your profession! Very well done here, especially the superb application to running, and your runner specific advice. I'm a runner who has never had this issue before, but wow, now I can't shake it. After mile 5 or 6 it just comes on.
Unexpectedly relevant. Dual groin overuse, same muscle in each leg. The tendons especially hurt. Not looking forward to 3-6 months recovery, if i successfully avoid reinjuring them.
no it cannot move to the other leg u just feeling pain there because of nerves, i had the same problem pain moves to other side and i was going nuts until i recogniced my good side is still absolutly strong even when nerves hurting, But it can move in the glutes, i have gluteal tendinopathy now but at least i healed my adductor tendinopathy.
Easily the best video on the internet on this topic. Very clear & comprehensive. Has helped me a lot. Thanks for sharing your awesome knowledge and practical experience and tips.
Thank you for these clarifications. Adductor tendinopathy it is! The most painful is if I'm rotating that leg in one direction or another - especially when getting up from a sitting position. So, I have to stand up very carefully - sometimes by straightening the leg out first. I have been figuring out load capacity day by day. I can confirm much of what you've said with regard to load management in the meantime.
Thanks for the video , i am in week to of recovery training and this is sooo educative. The reminder to manage load and excercise patience was a great take away from the video as well
Progress update (around 12 weeks) I'm up heavy adductor band exercises with minimal pain that settles within 24 hours. I can now run up to 8k at an easy pace with zero pain, and have been running the last 2k of a weekly 5k at a fast pace. Very happy with my progress, even if it did seem slow at the beginning. To add to this Lady's very good advice, what I think helped me significantly in the early days was sleeping with big ear defenders on. This made it impossible to roll onto my side at night, which I think was previously adding compression to my injury and giving me pain.
I play college football and when it first started I thought it was just my groin and then my lower abs and groin on both legs became really tender and it has completely hindered my physical ability I’m still able to run but after it feels very flared how u explained it described my pain I thought it was a hernia first and the sonogram came back clean.
Warmhearted, Full of useful Information, very specific and on the Spot, great structure and presentation. I love listening to you 👌 fantastic! 3 Hours yoga teaching 5 times a week, plus Weekend Trainings, for 25 years, 60+ Woman: well, some tendons remind me of my full Agenda 😅 your Input is absolutely helpful, logical and inspiring. And very much appreciated. It’s adductors, gluteal, tfl down to the knee .. and it switched to the other knee too meanwhile (you mentioned that effect) .. so, a lot of work for me to do, Most difficult thing is to reduce my mat work 😑 as it is my Job, not my Hobby, Teaching yoga .. well. The pain and agony is big enough - so I will find a way. Thank you, maryke, Great work, Karma is yours ..
I have Adductor Tendinopathy and had Osteitis pubis just before that. I struggled so much to get a proper diagnosis and after seeing this video I felt so identified. I am trying to do a proper recovery as indicated by my physiotherapist but it seems that everything I do brings more pain to the groin-adductor area. I'm eager to play football again but it looks so far in time at the moment. I first got injured 6 months ago while playing football and since then I experienced pain every day of my life. I wanted your opinion on doing Yoga (Vinyasa) to improve my flexibility and as a way of treatment for the injury. A lot of physiotherapists and sports specialists have recommended this to me and I already had two sessions. Thanks!
I don't have a strong opinion about it - any exercise can be useful as long as it doesn't increase or irritate your pain. The rule with rehab and exercise is usually that it is OK to do as long as: 1. It only causes a slight discomfort while doing it, AND 2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours
Thank you Dr. Very imformative- I just injured knees in extensive walking program along more than usual, trotting created overload. The inner thigh muscles inflamed and knees for 10 days
This was wonderful. Not able to go to PT due to COVID. Would love to know where to find additional information regarding the suggested exercises. Thank you.
This was really quite good. What I learned is that I probably need professional help. Tingling around left hip and pain at adductor/groin area when I do static lunges, and sometimes when walking. Thanks.
Beautifully put together. I had a pop in my groin in November last year while playing football. I've stubbornly continued playing here and there but now I cant do any serious kicking or stretching. Hopefully I have not put recovery beyond reach.
My pain seems better when I stand on one leg and put more weight on it . Good advice about not stretching it. But mine hurts mainly standing after sitting like getting out of the car or walking up the steps lifting that leg and putting pressure on it
What if you uave all these pains and symptoms but you are not runner or athlete? Ive also looked at your OP video. Im hoping to get an appointment soon woth a doctor to diagnose my symptoms. But these videos have been incredibly helpful
You can get it from several different things - hypermobility (especially when paired with being deconditioned) can predispose you and it is also common after child birth. Strength training can make a difference in those cases as well.
Thank you. I ran three marathons in three months. I was running an ultramarathon and couldn’t finish it because the pain was too much. Hopefully the rehab works. I already went in for an xray, it was pointless. I just want to be able to run again with out pain
It will get better but you have to be prepared to be patient. If you pushed it to its limits (like you sound you have) prepare yourself to take at least 9 months to get back to proper running. So find other activities in the meantime to keep you sane.
This was great. wondering If you can direct us to the actual exercises that you recommend. have great PT, but due to COVID not available. Very impressed with your knowledge and information.
Appreciate the info. Would appreciate if there was diagrams/images for the recommended treatments as examples of the not so good treatments were shown.
I just found this video. I have been struggling with this pain for 10+ years and NO doctor or physical therapist has ever mentioned this. After watching these videos I've been trying to find someone with experience with this issue and I cannot find anyone to help me come up with a treatment plan. I'm so frustrated and sad.
I'm glad you found the video useful. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
They share many of the same symptoms - the main difference is that with a sports hernia there is usually a specific moment where the injury occurs whereas tendinopathy. You can't really self-diagnose these - you need to get it assessed by an orthopedic consultant or sports medicine doctor if you suspect sports hernia.
I'm convinced that i strained an adductor muscle, the past weeks been agony, especially getting out of my car....what I can't understand is that I have not been to the gym in a month (I am a lifelong weightlifter)...it seems like it just came on suddenly. i am going to try the leg exercises.....I'm 61, and i guess its welcome to the senior years!!
Hi John, if you wanted an assessment and tailored rehab advice I can recommend my colleague Kevin - he can help you via video call. Groin injuries is one of the things he specializes in. You can find out more about how the video consultations work here: www.sports-injury-physio.com/
I've had adductor magnus tendinopathy for three years now. I've paid for an MRI and an ultrasound scan so I know its this. I've had shock wave and that didn't work. I've been doing slides, bridges, adductor work with a band, non-crossed legs, but its still here. Now on a five month waiting list to see Musculo skeletal experts on the NHS. If I do careful fell walking, with tiny steps up, or a slow careful jog it's fine at the time but sore on sitting in the evening. The only thing I can do is front crawl swimming. Even cleaning our cottage has an effect so I found it interesting when you said beware of everyday activities. Driving is especially bad (in a manual car).
Thank you so much for doing this video. I watched it early on in my recovery from this injury, and I hadn't yet found all the ways I was irritating it during the day to improve very quickly. I'll add here that bending over from the waist was keeping it irritated, so I started squatting down when feeding animals and loading the dishwasher (which ended up being a nice squat exercise), and the way I would sit at my desk during my work day was making it stay irritated - I was tensing those muscles when I was stressed and pulling myself close to the keyboard with those muscles, or twisting my lower torso to pop my low back, twisting while doing yoga. Yoga was actually keeping it very irritated because it stretches that pelvic area almost the whole time. I wish I had paid closer attention to this video when I first found it, but I am definitely in the later stages of recovery.... and now with your help here, I think I'll actually recover fully without making this worse and taking too many steps backwards. Thank you so much!!!
Useful video for me, as I try to work out what my problem is. Unfortunately I have no idea what "front planks", "side planks", "hovers", "adductor hangs", "bridges", "goblet squats" or "slides" are.
Very helpful video, thanks! I've been thinking I injured my adductor muscles but perhaps I have Adductor Tendinopathy. Some of my symptoms are i) pain and tenderness around that soft region above the private parts and ii) Pain when sitting up or contracting the abdomen (i.e. when doing a chin up or when coughing/sneezing). You mention not crossing the legs when sitting but perhaps sleeping on one size with cross legs would have the same affect?
Yes, sleeping like that can also irritate it. If you want help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
I have adductor thendinopathy since 9 month, it already did spread in the hip area and i am very weak there too and it hurts a lot. The thing is this thendinopathy maybe cant kill your body but it can kill u mentally. For me personally its a life or death Thing in the long term. Hopefully my spirit stays save. For people who read this dont even think about resting it over weeks, the pain will get worse but whats even more dangerous it has time to spread. dont forget to train ur glute area as well, maybe with side leg lifts. --> I will Update
Update: My Adductor is fine now, i did 4 month of slowly build up training, started with beeing on feet for at least 3 hours a day for a week then staring pressing pedal in my car for 1,5 month started by 5 reps until arround 40 * 20 (800 reps) and then i switched to leg press on the lowest load possible (started 13 kg both legs) for another 2,5 month. i pressed 4 sets of 5 with 46 kg with both legs today, 4 month ago my adductor was so weak u cannot imagine my pain was so bad i was thinking about suicid every day over weeks). The secret how u get rid of it is finding a exersice thats works for u, start on the lowest possibly level u could ever imagine and slowly do more repetitions, Increasing Repetions as u can handle it as easy that u fall asleep and when u did that u can increase load a little and start with maybe 5 reps again until maybe 200-250 (10 sets of 20) and then next load level. The most important thing is: You have to completely give up ur ego or Pride whatever u want to call it if u dont give it up u will never get better for ur whole life. If u manage to do it in less then 2 weeky ur pain will be very low maybe even gone ( for me it was gone) and after 3 month u can do pretty much everything beside sports.I had 1 day between every workout worked for me. My Hip Pain is Gluteal thendonopathie so i am working on that too now and making progress as well. Very Important as well: If u make a mistake after a few month its not the end of the world if u just make some days break and start on maybr 50-70% of ur last progress if ur ego or pride dont let u decrease u will be at starting point and lose month of progress. Important as well: Stick to what worked dont think about doing this and that exersice as well after some time unless u 100% sure its not loading ur weak tendon as well. sadly happend to me was training my glutes everything was fine after some time i trained my lower back as well and i had pain because lower back loads glutes as well. Important as well: very very very slow reps 4-6 sec at least and very less range of motion especially at start. Important as well give the tendon enough time to calm down before starting exersice, i had over 10 setbacks in one month, when i started to dont train it for arround 10 days and just walking or beeing on feet meanwhile thats all it needed so i was able to finally start training it, i felt like an dumbass pressing my pedal in my car for 1,5 months but it worked for me. Better start with 1 min break after each rep on pressing pedal its just hilarious yes.
@@steffenhofer2466I've just got this alongside glutial tendinopathy I was rehabbing since 4 months ago. Would slow 3 sec up and down box squats bodyweight be enough to progress both the adductor and glute tendinopathy? Because that was my main rehab movement for the glute before this recent injury. I've regressed from barbell to bodyweight but added a hip circle resistance band for more resistance. Any advice would be appreciated.
@@JamesFeey best advice is giving up ur ego to 100%, have enough rest days and only make an increase in weight once a month, in the month only add more repetitions with very low range of motion, my adductor needed 1 rest day, my glutes need 3 so i trained once every 3 days both. An extra tip u not losing any progress in rest days, ur tendon just gets more hungry and is more rdy next time for training, another tip, dont even think about adding additional exercices if old stuff working for u, another tip if u failing and ur training not working and even make u weaker stop training for maybe 2 weeks and restart more careful. glute tendiopathie u can deal with side leg lifts btw, worked for me.
I did try few physios in the past but exercise tend to increase the irritation. I’m having trouble standing and sitting. I am not sure how to proceed , it is also affecting my sleep. On top of it I am battling coccyx pain. It has impacted my life in a big way. MRI/x-ray scans have been normal.
Hi there, You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Hey Maryke! You've helped me soo much that I can't even explain. I'm so thankful for you! Thank you for taking your time and making these videos! I really appreciate it! God Bless
@@SportsInjuryPhysio can I ask you a question? , I have all the symptoms but also one that nobody talks about. When I cough or talk loud I get the sensation that something wanting to push out in my pelvic/ right groin side. It’s always in the same spot. Sometimes if I walk have I can feel liked a bounce if that makes sense. I got ct scans and ultra sounds and they don’t see anything. They say it’s most like lily a tear or sports hernia. Would it give that sensation? This is my last hope lol thank you!
It does sound like a sports hernia - I know that it takes a bit more skill to scan for those and often the scan has to be done while you do the movement e.g. cough to see what is happening.
This video needs more views. Thanks so much. Edit: Would nordic curls put pressure on the adductors? I started them and 3 days later the pain came back (after 3 months of pain free rehab). It might've been something else but I have 3 culprits in mind.
After a few weeks was able to run again. Did the 3 exercises mentioned in the video and it started to hurt again. Hope I'm not back to square one now, thanks for the video!
Yes! That lying leg raise! It’s so painful for this injury, after 3 months it’s still tender if I try this - and I agree it feels so unnatural to put your leg in this position!! Glad I found your video, great info!
Great videos your doing 👍 as a Exercise science consultant (BA, from university) your talks are fantastic for recreational to elite athletes. ( ex pro footballer) it’s great to get a second opinion 👍 .
![Lp. Сердце Вселенной #60 РОЖДЕНИЕ ЛОЛОЛОШКИ [Финал] • Майнкрафт](http://i.ytimg.com/vi/YoR0pAV9FVQ/mqdefault.jpg)
I have never watched something so high-yield and spot on on UA-cam, this breaks all sorts of records! So helpful, thanks so much for putting this on the Internet!
Glad it was helpful!
Agree! Gifted teachers are priceless. So encouraging as I navigate my "Progressively Overloaded" Adductors.
Progress update.
I am now 8(ish) weeks into following this lady's advice, and my tolerance to adductor isolation exercises is getting better by the week. I did 6 weeks of just planks, then moved onto band exercises. There is still mild pain and full recovery is probably another few months off but after so many months of getting nowhere just seeing progress is enough for me.
So glad you're making progress!
Very similar position , I was doing planks for 3 weeks now and got so much better . I just want to ask how often you do the planks and how long (reps + sets)?
@CristianoRonaldo-gn4yg I did 5 reps, three times a week. Built up from 20 seconds to 80 seconds per rep.
@@pf4186 thanks bro , keep up with the updates , I’d love to here them 👍
Which planks helped you ….Straight front planks or side planks ?
I had a total hip replacement in January 2020. Started PT and got shut down by covid and also got sick, tested positive till July 2020. I resume PT and did 20 sessions with insurance then I paid for 15 more. No progress whatsoever. In 2021 I tried PT again and no progress again. I started watching UA-cam and started to finally make progress. I wished that I saw this video back then. Thank you for your detailed evidence based information from across the pond 😊
Wow you're an absolute diamomd. Had no success in calming my symptoms in 4 months. That's despite seeing a physio and following his advice. Seems like I'm still in the acute stage and the prescribed exercises are just aggravating it. I followed your advice and rested for a few days, then just did the planks for a week and my pain is now significantly better. Your understanding is second to none and thanks to this I have hope again.
So glad you found it helpful!
Sports injury physio is the only channel thats made sense of and helped me make progress towards actually recovering from a variety of chronic injuries ive dealt with over the past 10-15 years thet felt random and mysterious UNTIL i found this channel; legit godsend
I'm glad you find us helpful, Joshua!
2 yrs I’ve been looking for this information. You have given me hope🤗❤️
Which exercises help you?
1 year for me. Doctors are not big help with this. Physical therapists seem to have a much better understanding and approach.
Has anyone seen solid progress and a healthy recovery from their injury?
Blows my mind how spot on this is, Maryke. So very well done. Thank you.
This woman is amazing. My orthopedic doctor and PT PhD never mentioned most of this.
Hello, great advice. One thing, if I may suggest, please show the excercise you recommend. You do mention the recommended exercise and show which exercises to be cautious with but not enough actual example (pics etc.) of the usefulexercise. Thanks.
Right.
Yes i also want to see the excercise thank you
+1
Yes I agree. I’m no health nut to appreciate what “a bridge “ is for example. 👌 the rest is very informative. Thankyou
Google it. Be thankful for what is provided already
I am 73 an no physios I consulted een considered this althoguh I told them that my tendons are the problem - that way it has become a chronic conditions over several years by now and I find it hard to even walk.....hoping that following your instructions will make me better eventually....to time required as you state it is a great help to maintain my patience. :) actually got it from several years of daily mountain hiking......
I've been struggling with this for over 10 years. I never knew what it was until I watched this video. Thanks so much for sharing your knowledge. I'm going to do what you suggested. Hope it isn't too late.
Hey Andrea,
I am curious to know how it went for you? I have been struggling with it for 2 years now and I trying to find the best exercises to do after this long time. Thanks
@@gabrielc9923 Hi Gabriel. I found out that I actually have a problem with my hip and that it wasn’t an adductor strain after all.
@@drea0022 What did you find out about your hip? This adductor tendinopathy sounds like what I have as well, going on 7 years. I would love to hear what you found and which type of doctor or therapist helped you diagnose it accurately. And most importantly, have you found relief over the last few months since your hip pain diagnosis? Thanks!
Wow. Perfect location of exactly where my pain is and has been on and off for years.
Fantastic video, I've been suffering from this for months and search for a comprehensive overview to help me understand what's going on. Thank you.
Hi what happened to your injury now
You diagnosed and explained my pain perfectly. I learned so much on what has been bothering me. Thank you for such an informative, educational video
I'm so glad!
Hello! I am a Physio from Russia. Thank You very much for this video! Really helpful information!
Welcome!
Ive been dealing with this injury for months, by far the most informative piece of information I have found! Thank you
how is the recovery coming along
whats helped? How did oyu get a diagnosis?
4 months here now, so frustrating
Month 6 for me. That injury is frustrating as fuck. For me, only rest helps. Don't use the adductor as much as possible. Sounds stupid and I hate to do nothing. But it seema like the irritationen is too big to load anything there.
After six weeks, it's getting better, but I didn't know exactly what it was until viewing this outstanding video. I did have a suspicion as to the cause, standing on one leg every day for six months exactly. There had been warning signs, but not at the tendon itself, and without any pain, I didn't realise that I was damaging myself by not allowing time for recuperation. The thing about this adductor tendinopathy is that it will start a chain reaction of muscle strain all around the bottom of the torso through compensation. Which is unavoidable because you still have to walk! It can also affect a certain sensitive organ that lies between the legs, which is scary.
Hey how are you?
Could you solve it, how long did it last?
I have same pains like you. I didnt became aware of this pain nearly 1 year, it increased slowly and now i had very uncomfortible pain at my right groin and right lower back. As an emergency medicine doc, i am standing and walking near 20 hours at my hospital shifts 😢
- developed while on an aggressive squat routine while relatively new to strength training
- can deadlift without pain
- can run and change directions quickly without pain
- no pain on day to day basis
- the only things that flare up the pain are squats and while doing a figure four stretch (piriformis stretch on left side but pain in hip adductor on right side)
- after flaring up itll be sore/tender/stiff for 24-48 hours
- been ongoing for 3 years
I'm going to try to ease into it by doing some of these rehab exercises and see what causes pain and what doesnt. All the symptoms align with everything you said in this video.
Best of luck!
@@SportsInjuryPhysio Thank you it’s going really well so far
Same here, did you improve? Mine wss triggered squatting heavy also
Just wanted to thank you for this very informative video, a fellow sports therapist of mine has been struggling with some adductor tendon impingement almost, and your video has given both of us some great advice for future personal and client rehab!
Great to hear!
Wow , been complaining to my Doc for 4 to 5 years , after x rays , ultrasound , listening to you , i finally realize i'm not nuts . trying to strengthen my pelvic floor , been doing agresive walks then found my right side adducter was hurting, so i've overdone it , plus my Ikea rocking chair has my hips lower than my legs , so i changed that .
thank you so much , you know your stuff
I have taken the time to watch several of your videos, and I realize that my issue stems from a back injury that weakened not just my back but caused osteitis pubis along with Trochantric Bursitis. What was initially diagnosed as only a groin injury. This has been the first informational video that has addressed that it could be more than one issue. I am now implementing some of your pointed suggestions and believe it or not load control and watching what exercises I do not to aggravate one or all of my ongoing issue I have seen significant improvement in my case. This is after a life time of pain control and exercises that have helped but not eliminated the underlying issues. Thank you😊
Thanks for sharing, and good luck with your recovery!
This is absolutely spot-on for me and everything my private physio did not cover in 8 sessions before I binned them. I definitely suffered from over-compressio n and the Cophagen lifts suggested after session three set me back at least 6 weeks! Wish I'd watched this vid at the outset as it would have changed my outlook totally. Many thanks.
Thanks for sharing!
Skitterend Maryke - baie dankie. Uiters behulpsaam en leersaam. Jou verduideliking van hierdie lastige besering is uitstekend.
Thank you! I damaged my right leg adductors years ago on my rowing machine! Your video has honestly set me on the road to recovery! Yipee!
Can i ask how you injured yourself?
@@ib1ray i have injured adductors while playing football without warmup
@@binsultanvlogs8206 your other comment must have got deleted. I don't remember what your original post was... How F'd up is youtube getting!
@@ib1ray yeah i swear mannn .. UA-cam is getting worse every year ... most of my comments are getting deleted automatically in other channels too
@@ib1ray btw you have groin adductor pain too ?(if not) How did you ended up in this video then ?
Excellent explanation of the cause of adductor tendinopathy in runners and its treatment
Thank you for your generous gift of knowledge and wisdom. It is not often a professional and effective physician helps and asks for little in return. Much appreaciated.
You are so welcome!
Great video. Super helpful and while I think I’ve caught it early, as a triathlete I was thrilled I can swim and bike while I do the strength exercises to help recover. Very informative and well done. Thank you. ❤
Glad it was helpful!
How long did it take to heal? Biking is okay for me too. But thats all. Squats hurting, nearly every leg movement uses the adductors.
This is exactly what I'm experiencing! Thank you! My physio suggested it was this.
Hi how is your injury now because I have the same problem
Someone who really knows what they're talking about.
Thank you for this.
5 months of following this advice and I am able to run an all out 5k with zero pain, and my time is almost back to pre injury time. I'm still not running on consecutive days but that is probably just me being overly cautious. This video literally saved me from desperation. Nothing worked before as I was getting bad advice from my physiotherapist.
Glad you found it helpful!
Out of interest, what was the bad advice you were getting from the physio? I’ve had this 2 and a half months now with very slow progress
@romanlakes The bad advice that I got was ball squeezing exercises at the start of my recovery process. It didn't work even slightly. I followed the advice on this video and got the results I needed.
@@pf4186yeah I feel like those seem to hurt more than help too. It’s very hard to find a sweet spot with those exercises. I’m going on 3 months with this now. Might book an online appointment with the company from the video
This is possibly the best video on youtube about this injury. At long last, a clear explanation of the of the injury I have been suffering from for over four months. The feature on which excercises not to do was very informative. Would a sports massage and ultra sound be helpful in the healing process?
In some cases ultrasound doesn't help ... I've been suffering from more than one year now
very helpful video. my injury seems to have come on pretty suddenly and hit pretty hard. I appreciate the time put into this.
Awesome detail and treatment suggestions. My PT has me doing the side lying exercise you say don't do so I will stop that along with other compressive activities.
Glad you found it useful! Let us know if that makes any difference.
Thank you thank you thank you, you’ve described everything i have been doing wrong, and i find your advice so logic and well thought it blows my mind.
You're welcome!
This is possibly the best video on youtube about this injury.
Can you pls post about Rectus abdominis tendinopathy as well? This would help in charting a routine in different stages of treatment. Not sure whether we can do planks or not.
100%!!!! I watched every fuckin video on youtube and this one by far the most informative. I hope I can get rid of this annoying pain at some point....
You probably dont give a shit but does any of you know of a way to log back into an Instagram account??
I stupidly forgot the password. I would love any help you can give me.
@Yosef Hezekiah instablaster =)
@Albert Rene i really appreciate your reply. I found the site on google and Im in the hacking process atm.
I see it takes a while so I will reply here later when my account password hopefully is recovered.
@Albert Rene it worked and I actually got access to my account again. I am so happy:D
Thank you so much, you saved my account !
Thank you so much - I am not really up on exercises so I am not sure what a front plank or a side plank etc are so I will look them up. In fact that is my only suggestion, perhaps to add some links in the video's description that will take the viewer to explanations of the exercises you suggest. But I REALLY appreciated your comments on the three exercises that are either not recommended or that you have to be really careful about. Thank you again - you are an amazing and thorough explainer!!♥
You're welcome!
You are very good at your profession! Very well done here, especially the superb application to running, and your runner specific advice. I'm a runner who has never had this issue before, but wow, now I can't shake it. After mile 5 or 6 it just comes on.
I have the exact same problem it only comes on when running if I’m just walking or something no pain whatsoever
I'm in same situation. Have you solved your yet?
Maryke, your video articles are excellent. I have watched a number of them. Quite authentic,honest, well researched and passionate. Keep it up.
Unexpectedly relevant. Dual groin overuse, same muscle in each leg. The tendons especially hurt. Not looking forward to 3-6 months recovery, if i successfully avoid reinjuring them.
The most informative and helpful physio clinic on UA-cam. Very helpful Thank you very much I subscribed
You just saved my life, and probably my job and my relationship too 😂
She is so spot on! Glad to hear chronic adductor tendinopathy can move to the other leg, I thought I was going nuts.
Hi Leanne I am suffering from the same injury and it pushing me to nuts, what happened to your injury now
no it cannot move to the other leg u just feeling pain there because of nerves, i had the same problem pain moves to other side and i was going nuts until i recogniced my good side is still absolutly strong even when nerves hurting, But it can move in the glutes, i have gluteal tendinopathy now but at least i healed my adductor tendinopathy.
Your video was of such a great help. Such clear explanations to details. You are awesome. Thanks a ton
You're very welcome!
Easily the best video on the internet on this topic. Very clear & comprehensive. Has helped me a lot. Thanks for sharing your awesome knowledge and practical experience and tips.
Great to hear!
Thank you for these clarifications. Adductor tendinopathy it is! The most painful is if I'm rotating that leg in one direction or another - especially when getting up from a sitting position. So, I have to stand up very carefully - sometimes by straightening the leg out first. I have been figuring out load capacity day by day. I can confirm much of what you've said with regard to load management in the meantime.
Thanks for sharing, and good luck with your recovery!
Thanks so much. I've had adductor injuries for over 10 years....never had it explained so well to me.
Thanks for the video , i am in week to of recovery training and this is sooo educative. The reminder to manage load and excercise patience was a great take away from the video as well
Great to hear!
Your knowledge is at expert level.
Progress update (around 12 weeks)
I'm up heavy adductor band exercises with minimal pain that settles within 24 hours. I can now run up to 8k at an easy pace with zero pain, and have been running the last 2k of a weekly 5k at a fast pace. Very happy with my progress, even if it did seem slow at the beginning.
To add to this Lady's very good advice, what I think helped me significantly in the early days was sleeping with big ear defenders on. This made it impossible to roll onto my side at night, which I think was previously adding compression to my injury and giving me pain.
Thanks for sharing!
Amazing. You describe my pains/ issues to a tee - so glad i found this video.
Brilliant analysis and advice! It was like she was talking exactly about my pain!
Thanks for watching!
Wow, such clear and logic explanations. Impressive! Thanks for sharing. I wish it was as easy for me to rest and recover xD.
You're welcome!
I play college football and when it first started I thought it was just my groin and then my lower abs and groin on both legs became really tender and it has completely hindered my physical ability I’m still able to run but after it feels very flared how u explained it described my pain I thought it was a hernia first and the sonogram came back clean.
Warmhearted, Full of useful Information, very specific and on the Spot, great structure and presentation. I love listening to you 👌 fantastic! 3 Hours yoga teaching 5 times a week, plus Weekend Trainings, for 25 years, 60+ Woman: well, some tendons remind me of my full Agenda 😅 your Input is absolutely helpful, logical and inspiring. And very much appreciated. It’s adductors, gluteal, tfl down to the knee .. and it switched to the other knee too meanwhile (you mentioned that effect) .. so, a lot of work for me to do, Most difficult thing is to reduce my mat work 😑 as it is my Job, not my Hobby, Teaching yoga .. well. The pain and agony is big enough - so I will find a way. Thank you, maryke, Great work, Karma is yours ..
You're welcome, and thanks for watching!
Fearfully and wonderfully created! 💖
Could you please share another video that you show the exercises you mention 🙏
I've added that to the list
Excllent, but wished you had added images for what you were recommending. I have no idea what these planks and bridges are.
thank you so much. i am in a position i cant get professional help. you are doing the gods work. thank you again. bless you
I have Adductor Tendinopathy and had Osteitis pubis just before that. I struggled so much to get a proper diagnosis and after seeing this video I felt so identified. I am trying to do a proper recovery as indicated by my physiotherapist but it seems that everything I do brings more pain to the groin-adductor area. I'm eager to play football again but it looks so far in time at the moment. I first got injured 6 months ago while playing football and since then I experienced pain every day of my life. I wanted your opinion on doing Yoga (Vinyasa) to improve my flexibility and as a way of treatment for the injury. A lot of physiotherapists and sports specialists have recommended this to me and I already had two sessions. Thanks!
I don't have a strong opinion about it - any exercise can be useful as long as it doesn't increase or irritate your pain. The rule with rehab and exercise is usually that it is OK to do as long as:
1. It only causes a slight discomfort while doing it, AND
2. It does not cause an increase in your pain and swelling that lasts for more than 24 hours
Wonderful and very thorough and informative !
Thank you Dr. Very imformative- I just injured knees in extensive walking program along more than usual, trotting created overload. The inner thigh muscles inflamed and knees for 10 days
Thank you. I wish though I had seen pictures of exercises to do in the early stage. I have had this pain ever since I got my hip prothese 3 years ago.
Absolutely to the point. Great video. This is very very helpful!
Glad it was helpful!
This was wonderful. Not able to go to PT due to COVID. Would love to know where to find additional information regarding the suggested exercises. Thank you.
Amazing video. Very useful as I practice for my first case exam.
Best of luck!
This was really quite good.
What I learned is that I probably need professional help. Tingling around left hip and pain at adductor/groin area when I do static lunges, and sometimes when walking. Thanks.
Thank you so much.. looks like this video was made exactly for my injury.. thanks again. :)
Beautifully put together. I had a pop in my groin in November last year while playing football. I've stubbornly continued playing here and there but now I cant do any serious kicking or stretching. Hopefully I have not put recovery beyond reach.
You will recover - it will just take quite a few months of dedication. Best wishes for your recovery x
@@SportsInjuryPhysio Thank you and I appreciate the encouragement 💪🏽
How are you now?
Would you please give us some pictures of the recommended exercises, I had walked with a walking stick for months, not knowing what my problem was
My pain seems better when I stand on one leg and put more weight on it . Good advice about not stretching it. But mine hurts mainly standing after sitting like getting out of the car or walking up the steps lifting that leg and putting pressure on it
How long do you suffer?
What if you uave all these pains and symptoms but you are not runner or athlete?
Ive also looked at your OP video.
Im hoping to get an appointment soon woth a doctor to diagnose my symptoms. But these videos have been incredibly helpful
You can get it from several different things - hypermobility (especially when paired with being deconditioned) can predispose you and it is also common after child birth. Strength training can make a difference in those cases as well.
Thank you. I ran three marathons in three months. I was running an ultramarathon and couldn’t finish it because the pain was too much. Hopefully the rehab works. I already went in for an xray, it was pointless. I just want to be able to run again with out pain
It will get better but you have to be prepared to be patient. If you pushed it to its limits (like you sound you have) prepare yourself to take at least 9 months to get back to proper running. So find other activities in the meantime to keep you sane.
This was great. wondering If you can direct us to the actual exercises that you recommend. have great PT, but due to COVID not available. Very impressed with your knowledge and information.
Great video - thanks for the tips. I want to now watch your other ones
Awesome, thank you!
Well done!!! Very informative. Thank-you
You are welcome!
Excellent video great information specific to me. If you could have shown graphics of the plank and bridge exercises it would be perfect. Thank you.
Appreciate the info. Would appreciate if there was diagrams/images for the recommended treatments as examples of the not so good treatments were shown.
Thanks for this great content ! Could you make a video where you show theses exercices et say how often to practise and how to progress, reps etc ?
Thanks I'm suffering this over a year. Very helpful.
Can this also cause lateral hip burning pain in both hips?
Great info. Will you showcase the recommended exercises?
Excellent video, was extremely helpful! Thank you
Glad it was helpful!
Great video thank you! Can you do another showing the exercises?
I just found this video. I have been struggling with this pain for 10+ years and NO doctor or physical therapist has ever mentioned this. After watching these videos I've been trying to find someone with experience with this issue and I cannot find anyone to help me come up with a treatment plan. I'm so frustrated and sad.
I'm glad you found the video useful.
You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Thanks for the video! How can I tell if I have adductor tendinopathy vs. a sports hernia? What are the distinguishing symptoms and causes?
They share many of the same symptoms - the main difference is that with a sports hernia there is usually a specific moment where the injury occurs whereas tendinopathy. You can't really self-diagnose these - you need to get it assessed by an orthopedic consultant or sports medicine doctor if you suspect sports hernia.
@@SportsInjuryPhysio Got it, thanks for the quick response
Best video on the tube
Excellent... The best explanation ever
I'm convinced that i strained an adductor muscle, the past weeks been agony, especially getting out of my car....what I can't understand is that I have not been to the gym in a month (I am a lifelong weightlifter)...it seems like it just came on suddenly. i am going to try the leg exercises.....I'm 61, and i guess its welcome to the senior years!!
Hi John, if you wanted an assessment and tailored rehab advice I can recommend my colleague Kevin - he can help you via video call. Groin injuries is one of the things he specializes in. You can find out more about how the video consultations work here: www.sports-injury-physio.com/
I've had adductor magnus tendinopathy for three years now. I've paid for an MRI and an ultrasound scan so I know its this. I've had shock wave and that didn't work. I've been doing slides, bridges, adductor work with a band, non-crossed legs, but its still here. Now on a five month waiting list to see Musculo skeletal experts on the NHS. If I do careful fell walking, with tiny steps up, or a slow careful jog it's fine at the time but sore on sitting in the evening. The only thing I can do is front crawl swimming. Even cleaning our cottage has an effect so I found it interesting when you said beware of everyday activities. Driving is especially bad (in a manual car).
Thanks for sharing, and good luck with your recovery.
Thank you so much for doing this video. I watched it early on in my recovery from this injury, and I hadn't yet found all the ways I was irritating it during the day to improve very quickly. I'll add here that bending over from the waist was keeping it irritated, so I started squatting down when feeding animals and loading the dishwasher (which ended up being a nice squat exercise), and the way I would sit at my desk during my work day was making it stay irritated - I was tensing those muscles when I was stressed and pulling myself close to the keyboard with those muscles, or twisting my lower torso to pop my low back, twisting while doing yoga. Yoga was actually keeping it very irritated because it stretches that pelvic area almost the whole time. I wish I had paid closer attention to this video when I first found it, but I am definitely in the later stages of recovery.... and now with your help here, I think I'll actually recover fully without making this worse and taking too many steps backwards. Thank you so much!!!
Thanks for sharing, and good luck with your recovery!
Useful video for me, as I try to work out what my problem is. Unfortunately I have no idea what "front planks", "side planks", "hovers", "adductor hangs", "bridges", "goblet squats" or "slides" are.
Great I’m so happy I’ve found your video.. thank you!
Very helpful video, thanks! I've been thinking I injured my adductor muscles but perhaps I have Adductor Tendinopathy. Some of my symptoms are i) pain and tenderness around that soft region above the private parts and ii) Pain when sitting up or contracting the abdomen (i.e. when doing a chin up or when coughing/sneezing). You mention not crossing the legs when sitting but perhaps sleeping on one size with cross legs would have the same affect?
Yes, sleeping like that can also irritate it. If you want help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. You can read more about how the online consultations work here: www.sports-injury-physio.com
I have adductor thendinopathy since 9 month, it already did spread in the hip area and i am very weak there too and it hurts a lot. The thing is this thendinopathy maybe cant kill your body but it can kill u mentally. For me personally its a life or death Thing in the long term. Hopefully my spirit stays save. For people who read this dont even think about resting it over weeks, the pain will get worse but whats even more dangerous it has time to spread. dont forget to train ur glute area as well, maybe with side leg lifts. --> I will Update
Update: My Adductor is fine now, i did 4 month of slowly build up training, started with beeing on feet for at least 3 hours a day for a week then staring pressing pedal in my car for 1,5 month started by 5 reps until arround 40 * 20 (800 reps) and then i switched to leg press on the lowest load possible (started 13 kg both legs) for another 2,5 month. i pressed 4 sets of 5 with 46 kg with both legs today, 4 month ago my adductor was so weak u cannot imagine my pain was so bad i was thinking about suicid every day over weeks). The secret how u get rid of it is finding a exersice thats works for u, start on the lowest possibly level u could ever imagine and slowly do more repetitions, Increasing Repetions as u can handle it as easy that u fall asleep and when u did that u can increase load a little and start with maybe 5 reps again until maybe 200-250 (10 sets of 20) and then next load level. The most important thing is: You have to completely give up ur ego or Pride whatever u want to call it if u dont give it up u will never get better for ur whole life. If u manage to do it in less then 2 weeky ur pain will be very low maybe even gone ( for me it was gone) and after 3 month u can do pretty much everything beside sports.I had 1 day between every workout worked for me.
My Hip Pain is Gluteal thendonopathie so i am working on that too now and making progress as well. Very Important as well: If u make a mistake after a few month its not the end of the world if u just make some days break and start on maybr 50-70% of ur last progress if ur ego or pride dont let u decrease u will be at starting point and lose month of progress. Important as well: Stick to what worked dont think about doing this and that exersice as well after some time unless u 100% sure its not loading ur weak tendon as well. sadly happend to me was training my glutes everything was fine after some time i trained my lower back as well and i had pain because lower back loads glutes as well. Important as well: very very very slow reps 4-6 sec at least and very less range of motion especially at start. Important as well give the tendon enough time to calm down before starting exersice, i had over 10 setbacks in one month, when i started to dont train it for arround 10 days and just walking or beeing on feet meanwhile thats all it needed so i was able to finally start training it, i felt like an dumbass pressing my pedal in my car for 1,5 months but it worked for me. Better start with 1 min break after each rep on pressing pedal its just hilarious yes.
@@steffenhofer2466I've just got this alongside glutial tendinopathy I was rehabbing since 4 months ago. Would slow 3 sec up and down box squats bodyweight be enough to progress both the adductor and glute tendinopathy? Because that was my main rehab movement for the glute before this recent injury. I've regressed from barbell to bodyweight but added a hip circle resistance band for more resistance. Any advice would be appreciated.
@@JamesFeey best advice is giving up ur ego to 100%, have enough rest days and only make an increase in weight once a month, in the month only add more repetitions with very low range of motion, my adductor needed 1 rest day, my glutes need 3 so i trained once every 3 days both.
An extra tip u not losing any progress in rest days, ur tendon just gets more hungry and is more rdy next time for training,
another tip, dont even think about adding additional exercices if old stuff working for u,
another tip if u failing and ur training not working and even make u weaker stop training for maybe 2 weeks and restart more careful.
glute tendiopathie u can deal with side leg lifts btw, worked for me.
I did try few physios in the past but exercise tend to increase the irritation. I’m having trouble standing and sitting. I am not sure how to proceed , it is also affecting my sleep. On top of it I am battling coccyx pain. It has impacted my life in a big way. MRI/x-ray scans have been normal.
Hi there,
You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
Hey Maryke! You've helped me soo much that I can't even explain. I'm so thankful for you! Thank you for taking your time and making these videos! I really appreciate it! God Bless
I'm so glad!
@@SportsInjuryPhysio can I ask you a question? , I have all the symptoms but also one that nobody talks about. When I cough or talk loud I get the sensation that something wanting to push out in my pelvic/ right groin side. It’s always in the same spot. Sometimes if I walk have I can feel liked a bounce if that makes sense. I got ct scans and ultra sounds and they don’t see anything. They say it’s most like lily a tear or sports hernia. Would it give that sensation? This is my last hope lol thank you!
It does sound like a sports hernia - I know that it takes a bit more skill to scan for those and often the scan has to be done while you do the movement e.g. cough to see what is happening.
This video needs more views. Thanks so much.
Edit: Would nordic curls put pressure on the adductors? I started them and 3 days later the pain came back (after 3 months of pain free rehab). It might've been something else but I have 3 culprits in mind.
After a few weeks was able to run again. Did the 3 exercises mentioned in the video and it started to hurt again. Hope I'm not back to square one now, thanks for the video!
Please show the photos of the exercises you are advocating.
Yes! That lying leg raise! It’s so painful for this injury, after 3 months it’s still tender if I try this - and I agree it feels so unnatural to put your leg in this position!!
Glad I found your video, great info!
Great videos your doing 👍 as a Exercise science consultant (BA, from university) your talks are fantastic for recreational to elite athletes. ( ex pro footballer) it’s great to get a second opinion 👍 .