Adductor Tendinopathy Treatment
Вставка
- Опубліковано 15 чер 2024
- In this video, Maryke explains what causes adductor tendinopathy in runners, what other conditions can feel very similar, and also what treatment you may find useful. She goes into the detail of what rehab exercises you can do for your adductor tendinopathy as well as how you can adapt your running style to help your recover.
🌟Need more help with your injury? You’re welcome to consult one of the team at SIP online via video call for an assessment of your injury and a tailored treatment plan: www.sports-injury-physio.com/
Chapters:
00:00:00 Introduction
00:01:12 Anatomy of the adductor tendons
00:04:34 Symptoms of adductor tendinopathy
00:06:13 How do adductor tendons get injured?
00:08:32 Conditions that can feel like adductor tendinopathy
00:10:49 How long does adductor tendinopathy take to heal?
00:11:36 Treatment for adductor tendinopathy
00:16:38 Strength training for adductor tendinopathy
00:29:00 Running style adaptations for adductor tendinopathy
00:32:29 Alternatives to rehab for adductor tendinopathy
👉You may also be interested in this video about osteitis pubis: • How To Treat Osteitis ...
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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!
Maryke, your video articles are excellent. I have watched a number of them. Quite authentic,honest, well researched and passionate. Keep it up.
You just saved my life, and probably my job and my relationship too 😂
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
The most informative and helpful physio clinic on UA-cam. Very helpful Thank you very much I subscribed
Blows my mind how spot on this is, Maryke. So very well done. Thank you.
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?
Skitterend Maryke - baie dankie. Uiters behulpsaam en leersaam. Jou verduideliking van hierdie lastige besering is uitstekend.
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!
Splendid, thorough and direct...thank you!
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
very helpful video. my injury seems to have come on pretty suddenly and hit pretty hard. I appreciate the time put into this.
Wonderful and very thorough and informative !
Amazing. You describe my pains/ issues to a tee - so glad i found this video.
Fearfully and wonderfully created! 💖
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
Wow. Perfect location of exactly where my pain is and has been on and off for years.
Excellent explanation of the cause of adductor tendinopathy in runners and its treatment
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!
Excellent... The best explanation ever
Someone who really knows what they're talking about.
Thank you for this.
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
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!
Your knowledge is at expert level.
Great I’m so happy I’ve found your video.. thank you!
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.
Your video was of such a great help. Such clear explanations to details. You are awesome. Thanks a ton
You're very 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?
Amazing info, super helpful!
Intelligent rehab - thank you
Amazing video. Thank you for your knowledge 👏
Absolutely to the point. Great video. This is very very helpful!
Glad it was helpful!
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 😊
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!
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!
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.
This is brilliant content. Wow. Thank you
So glad I found your channel. Thank you for this video. How many reps or sets do you recommend for the exercises when first starting rehab?
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!
Great video - thanks for the tips. I want to now watch your other ones
Awesome, thank you!
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......
Excellent video, was extremely helpful! Thank you
Glad it was helpful!
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!
Thanks so much. I've had adductor injuries for over 10 years....never had it explained so well to me.
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.
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 👍
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.
Thank you so much.. looks like this video was made exactly for my injury.. thanks again. :)
Thank God I found this video. Thank you.
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
Great video thank you! Can you do another showing the exercises?
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.
Very informative video! Thanks for sharing 😊
My pleasure 😊
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 !
Best video on the tube
Thank you very much. Answered a host of questions.
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!
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 😢
Brilliant explanation!
Thank you!
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!
Amazing video. Very useful as I practice for my first case exam.
Best of luck!
Thank you very much for this video, very helpful. 👍🏼
Glad it was helpful!
thank you for the welth of knowledge and info!
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!
This a super spot on thank you for posting
You're very welcome
Great info. Will you showcase the recommended exercises?
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.
Fantastic video!
Thank you very much!
Thank you ma'am. You are the best 👌💯
This is a fantastic video 👍🏻
Glad you think so!
Thank you so much.
You are doing some Awesome work🇿🇦
Thank you so much 😀
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 ?
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
Brilliant stuff….
Well done
Thanks I'm suffering this over a year. Very helpful.
Can this also cause lateral hip burning pain in both hips?
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.
Great knowledge and best way of explaining love you
Glad you found it useful! xm
Dear your all videos are great
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 god thank you for your scintific and physic help,,
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 👍 .
Well done. Thanks
You're welcome!
Thank you.
Great video very informative like all your vids should have more subs 👍👍👍
Cheers Chris - glad you found it useful. xm
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 ?
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.
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.
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!
Bravo! Well done, good job :)
Thank you! xm
thank you
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.
Amazing, I'm so glad that I found this channel. I preparing for one of the hardest challenges for me and I have to run a lot of more than I used to. Did you hear about 4×4×48 challenge?
David goggins?
Thank you..... Bunch of 👍👍👍👍👍
Marika, I love listening to you and you explain things SO very well. I have an issue at ischial tuberosity?? If I'm saying that correctly. Adductor muscles are tight always, as well as the iliacus, psoas and hamstring, which has been torn at insertion before. My pelvis chronically twists forward on that same side every day - I've gotten control of the obturator internus that was also part of all of this and I have SI joint pain whenever the sacrum is being pulled by the hamstring due to weak glutes - which got weak because I took bridges out because of the back pain AHHHH - taking a breath LOL HELP? Been to so many PT's - I wish I could come see YOU! That being said I'm working on your side planks, def have several of the tendinopathies, incl fallen arches, post and ant tib, and the add - my left knee screams if I do a squat so lots of things are imbalanced due to various injuries - OH yeah, had a bad right ankle sprain two yrs ago, the ham tear was 3 and I'm just a mess. I had a torn medial miniscus on the right knee when all this started from doing plea squats and hitting some stairs one day about 5-6 yrs ago. SO, trying to work on these things but my specific question (I know you were waiting on that!!) is what NOT to do w a ham tear, how to heal that AND not aggravate my SI joints. I was doing a hip hinge straight knee SI alignment that was really helping w my wonky right side pelvic issue and I think that's what weakened the ham and then went on a long walk and it didn't pop but I couldn't hardly walk the next day. Thank you for reading!!!!
Got it! Thank you!
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!
I have illopoas tendonapathy,, and its chronic , i found this video very informative even though im working slightly different tendon , i presume the theory and exercises would be similar?