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Groin Pain Rehab | Adductor Strain / Pull (Education | Myths | Stretches & Strengthening Exercises)
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- Опубліковано 14 сер 2024
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Are you experiencing groin pain from playing sports, lifting weights, or just performing your day-to-day activities?
In this video, I’m going to tell you where it might be coming from and what you can do to address it.
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0:00 Intro
0:13 Anatomy & Function
1:58 Sources of Groin Pain
6:00 Imaging
7:09 Load Management & Activity Modifications
8:29 Monitoring Pain
9:18 Local Tissue Exercises
16:32 Exercise Considerations
17:39 Compound Exercises
22:52 Sport-Specific Exercises
25:17 Programming
27:30 Adjunct Therapies
28:40 Summary
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Disclaimer: The information presented is not intended as medical advice or to be a substitute for medical counseling but is intended for entertainment purposes only. If you are experiencing pain, please seek the appropriate healthcare professional.
This entire video can also be found on our website as a blog, including links to the research discussed: e3rehab.com/groin-pain-rehab/
I’d argue this channel offers the most valuable physical rehabilitation content on the internet. Thanks for all you do!
Perfect timing thank you so much
I’ve had a groin issue for 12 months now.. this video is by far the best I’ve seen in that time! Thank you!
What a wonderful video! The collection of really detailed information, the quality of this information & presentation is of the highest professional level, well done.
E3 Rehab the best physiotherapy online.
The best. Please keep them coming. This is so valuable for me as a new PT.
Perfect timing! Thank you so much.
I love these long detailed videos. No other channels go in depth and give examples like you guys do here. You are helping millions of people get out of pain.
Thank you ma'am. It helped me so much.🇧🇷
This is a very informative video. Thank you! When I do Romanian dead lifts, I use dumb bells and find myself wanting to drop my hips more like I'm doing a squat. Should I focus on not doing that?
What brand is the cable attachment on the rack used for hip abduction? Thank you!
Very nice video,!!
Do you have any recommendations for me? I had a 97% rupture of the adductor when I was 11 (I had surgery to reconstruct it) but my mom didn't have money for the therapy and all so I did a "light" type of therapy and 19 years later I still have problems with it. Thanks for the future answer 😁.
Full marks.
Isnthis good for tfl and sidenhip pain? I jave low back and hip.pain, i do have lumbar herniations as well but trying to healy pain ambeen working slowly over past two yrs, thand fornthis video ❤ also,.is it normal.for.the Copenhagen planks to hirt your knees? I feel like i cant do them because of that, what ami doing wrong?
Are bilateral squats and hip hinges enough to strengthen the adductors and abductors or do I need to include single leg exercises and/or exercises specifically targeting abduction and adduction?
If (1) you're an athlete trying to reduce the risk of injury, (2) you're recovering from an injury, or (3) you just want to maximize adaptations of these muscles, specific exercises are recommended.
Otherwise, you may not need to do specific exercises targeting abduction and adduction.
It hurts when I squeeze the ball , still continue to squeeze the ball?
I get pain in adductor area while doing step ups or close squats. Wider stand squats dont cause that much pain. What should I do?
Should I do these if I had sports hernia/athletic pubalgia?
You might benefit from some of these recommendations at some point in your rehab, but please see 4:49 as we cannot provide specific recommendations without a consultation.
What about the capsular source of groin pain?
I’d like to volunteer some thoughts here. There’s a new body of data emerging in the literature that suggests capsular damage alone may not cause pain or dysfunction. There are exceptions (e.g. necrosis), but in general, if you address tendon, ligament, muscle, and nerve dysfunction in the area, you can get out of pain and back to full function. I’m a corrective exercise trainer and I personally have MRI-confirmed labral degeneration in my left hip. So I care a ton about this subject. My diagnosis specifically includes sub-chondral cysts forming near the degeneration sites, suggesting local full-thickness tears. I’m 8 months into a rehab protocol like this and I’m finally getting access to heavy lifts, athletic movement, full ROM, etc.
It’s VERY common to experience pain and dysfunction in multiple locations of the hip when issues arise. If you find a good therapist, they’ll guide you through those issues and help you operate just under your symptom threshold to help rebuild tissue tolerance.
Parting unsolicited advice: Be patient, record your progress, anticipate that you’ll need 2-3 weeks at a time to even perceive changes, and understand you’re going to operate in that 1/10-2/10 pain window for a good while.
If you get 3-6 months into rehab and you detect no change (or even trending worse) it may be useful to have a conversation about arthroscopy, resurfacing, or arthroplasty.
Good luck! You’ve got this!
@DeanCulver17 thank you for your kind comment.
I've been experiencing unilateral hip pian and limited range of motion for almost 2.5 yrs. It has gotten better since the peak, but it is still present and annoying. I believed it was muscle issue and tried over 1 year of corrective exercises and physiotherapy, but after the bone scan/SPECT denied AVN and detected a subchondral cyst on the roof of the acetabulum about 3 months ago, I can not ignore the possibility of articular problem. I have seen many orthopedic surgeons and some still say AVN is to blame and some believe it's FAI.
I am using physiotherapy and mainly high intensity LASER therapy for the joint in addition to some simple manual therapies and strengthening exercises. I think the LASER has been helpful, and I feel some improvements, but the progress is still slow and not promising. So, I am still desperate and confused.
@@Mashmoud I am so sorry - that's awful. I think it's especially tough to navigate pain when you're getting competing ideas from different providers. It seems like you have a ton of variables in your treatment plan right now, and you may benefit from cutting some out - just for the time being. Especially if you have medical guidance pulling you in different directions, it will be impossible for you to measure the effectiveness of their treatments. If I may offer two final recommendations: choose one provider, establish a goal, a timeline, a protocol, and measurements of success. If it works, keep going. If it doesn't in the timeframe that you and your therapist agree upon, make a new hypothesis about the cause of the pain, and rebuild your plan. If you reach a point where you're satisfied that you've ruled out muscle, tendon, ligament, and nerve dysfunction, go get yourself arthroscopy, resurfacing, or arthroplasty. Secondly, make sure you're getting some support while you're in pain. In addition to any medical or professional guidance you're getting, online forums on reddit, Facebook, etc. can be real assets to you as you navigate your treatment and recovery.
Awful the protocols rehab is different from each individual...