Osteitis Pubis: 2 Helpful Exercises to Address its Underlying Cause *Important*
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- Опубліковано 19 вер 2020
- Osteitis Pubis (OP) can hamper even the best athletes. In today's video, I go over 2 exercises that get to the root cause of Osteitis Pubis by addressing the hidden associated low back and hip dysfunction. If you're struggling with OP make sure you've at least given these simple exercises a go to see what immediate effects they may have on your immediate symptoms and overall progress. Let me know how you're going with your OP in the comments below!
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- Grant
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#osteitispubis #groinpain #op
I hope this little insight into some potential causes of Osteitis Pubis (OP) helps you in your quest to conquer it! If you appreciate the information, please consider leaving a like and subscribing! bit.ly/2Sh5zfm
Thanks very much mate,instant relief after this exercise!..thanks again pal 👏
Great to hear it helps! They're just so underrated unfortunately!
Very helpful video. I got OP last week after refereeing a game. Never had a problem there before and it flared up 24 hours afterwards. For a few days it was horrendous and I could hardly walk. Saw my Physic this week and after literally two days the exercises I am doing have helped immensely. I was told it was caused by 'overload' in my training, so lesson learnt there. But, I also like you're 'shirt analysis' insofar as a pull in other areas can cause a strain or injury in another area. I have had back problems/stiffness over the years, so I am now wondering if tightness in this area and hip flexors has set this off? Thanks again.
Very informative video. Will you plz suggest more exercise for OP.
I was recently diagnosed but have suffered with it for more than 5 years, I am not an athlete at all, my dr believes it was from my 2nd child’s head being stuck in my pelvis for hours. I’m still waiting to see a physiotherapist, it’s so bad I find it hard to walk and have done for years now. I’ll definitely give this a go, thank you.
Really hope it helps Alys!
Hi again, thought you might be interested to hear I’ve also had osteitis pubis. REALLY interested to hear you at least partly attribute it to that same back dysfunction! Keep up the good work!
Hope this video helps as well Peter!!
Thank you Grant😊
You're welcome Matt! Hope the video is helpful!
thank you! I tried the first stretch and feel a bit better... going to have to keep giving it a go!
Great to hear!
Thanks a lot i tried à lot of stretches and only yours relieved me, i Always had discomfort ans thé feeling/ need to pee, it's not 100% percent but i'll Keep stretching😉👍
Glad to hear there's some benefit mate!
Thanks for this video man! I’ll be giving these two a try. I play football and I’ve dealing with pain in my groins/ lower abs for about 7months. I just had a mri and turns out that I had osteitis pubis and a sports hernia on the right side. I just got a cortizone injection to deal with the pubis and two PRP injections in each abductor to each side of the pubis. They have recommended me to do physical therapy to treat it, but I have also heard that having a sports hernia the best is to have surgery. What do you think about that? Thanks in advance!
Hey Mario, did you ever get your sports hernia fixed?
Amazing insight, makes so much sense that my lower back and hip capsule are both tight ✅
Thank you so much. I have stopped running as it had been niggling and now very sore. I think it is OP?
Hope the video helps you out Joanne!
I have have OP for 2.5 years after pregnancy.I have been doing PT for that long as well. It have had some relief, but not much. It is extremely painful and has been effecting my mental health because I feel it will never go away. I also have a small tear in my labrum, can this be the cause of my OP not healing?
What are your thoughts on the position of the symphysis during the hip capsule stretches? With the hips in two different positions it will essentially put each side of the symphysis in different planes of motion I think? How will that affect symphysis stability? Thanks!
Hey Susan! Its a very respectful stretch and should not pose a threat to an otherwise normal pubic symphysis. If you're at all worried, make sure you have someone take you through it just to be sure!
Good evening sir ,they had me do a blood test and the doctor told me my uric acid level was high due to which it's causing pain, I have mild edema and bone spur but the doctor told me It's due to uric acid so is it a presentation of oestits pubis or something that is mimicking op or uric acid level can be a contributing factor for op?
great video. had Osteitis pubis since my late 20s. i will defo go back to my mobility. for me its defo mid back stuff!
Hope it helps you get on top of it Jonny!
Hello sir ....I am a long distence runner and its been 2 mounths i fell discomfort and whenever i lift my leg its pain when i run please help
if having any injury than at least one that Goat JAMES has
This was helpful! So is this the same as pubic bone symphysis dysfunction, which is what I got during pregnancy and still acting up with weight bearing and single leg exercises?
Great to hear it helped! These same issues can certainly disrupt normal pubic symphysis function, but obviously you would need someone to assess you and connect those dots specifically if you haven't already!
Hi Grant , I enjoyed your presentation . One thing , I'm not quite sure of the application of the ball . Do you use that on the lumbar area or in the groin itself ? Thankyou . Cheers !
Hi Andrew! It can be used in both areas but the ball into the joints of the mid-low back can be a potential game changer for many!
Thank you,I will give this a try, I've been suffering from osteitis pubis / bone overgrowth and have been getting steroid injections every 3 months for almost a year with zero relief.
Best of luck with it!
How is the band anchored?
This is very interesting, i have had OP for nearly 3 years now and am struggling to get it to ease off, i have seen countless Physios who don't seem to be able to understand it, i just keep getting told to rest the hip, groin, leg. My main pain is a horrible stabbing pain that goes into my lower tummy area from my pubic area almost like a stitch. I think my OP came from having a knee OP and having my GAIT all out of proportion before the knee issue, during the =knee issue and after the knee issue.
Hope the video helps in some way mate, I know it’s not fun - especially when you don’t feel the healthcare industry has stepped up to help. I’d also be very interested in what the base of your rib cage/top of the lower back is doing as it can also contribute potentially.
Hi,
I am just at the early stages of osteitis pubis whereby I am experiencing pain along my Pubic bone only when I start running/sprinting but I don’t have general pain on a regular day. I have an important soccer match on Saturday. It is the quarter final and therefore the maximum number of games that we have left for the year is 3 games. If I were to just play the game Saturday and not do any training, would I be making my osteitis pubis condition any worse or would I be ok to just finish out these last few games (maximum 3) and then be able to focus on full recovery in the off season when those 3 games are finished ?
Thank you
Hey Michael! Unfortunately I can't answer that for you as I can't assess you for myself. From a general perspective OP can be self limiting but you really need someone to let you know exactly where you sit with your specific situation. Hopefully the exercises in the video help too!
Thanks so much! I have suspicions that this is what I’m dealing with. I was training for a half marathon this year and during a 10km run a month ago, I felt a deep, sharp pain in my pelvic floor (between pelvic bones) about 8km in. It wasn’t super painful, so I finished my run which was likely a mistake. I could barely walk for a few days but it did slowly get better. I haven’t been able to run since but have been cycling instead to try and not go insane. Little to no pain cycling, but I still feel a dull ache (pain 2 out of 10) just walking the dog which is frustrating. I’m hoping I’ll be able to get running again with some of these exercises, but everything I’m reading says this can take months to heal. 🥴
Hope you’ve since found the answer Kiera! If you have, please feel free to let me know what worked!
Hey mate I’m glad I stumbled across this. I’m going to start doing these everyday, is there any other ways to fix and get rid of this as I’ve been struggling with it for two years and I want to return to footy but I don’t want to until it’s fixed because that’s what caused it in the first place. Cheers
Hey mate! Hope the video helps. It's hard to list things that work as it really needs to be specific to the individual. Some people are weaker through their glutes and need strengthening, some need to free up their adductors. Some need more lower back mobility where it's stiff, trunk strength, hip flexor mobility, hip joint capsule mobility etc. Ultimately it's building that robust strength and flexibility where needed!
@@YourWellnessNerd thanks mate I’ve started working on my glutes and hip flexor they have gotten better and more flexible I do feel tightness through adductors, any exercises too strengthen that
@@anguscavallo8987did you manage to fix this?
Hi I have had OP for over a month now. Rest does help but Excercise is a huge part of my life and mental well being. Do you recommend any specific type of excercise or are there types to stay away from? How often do u recommend these moves?
Hey Brendan, from a general perspective its best to have your OP assessed by a PT so they can tailor any exercises to what you need. The ones in the video are based on what I find to be some hidden underlying factors. Fixing these are a great step in the right direction but you may also need to do other strength and mobility exercises to get everything back to normal again. These exercises can be done as often as someone feels they're helpful as they're just mobilize stiff/tight tissue. Hope that helps!
@brendan eicholtz, I'm in a similar boat. It has completely removed my ability to run without pain which was a big part of my life. I have found spin/stationary bikes dont cause any pain or flare up, that may be an option.
@@DW-ee4sv how did came out of this sir can you help me out of this
@@Mesheckjeremiah still dealing with it. Glute bridge and single leg hip stability work. Being very conscious of abdominal engagement.
@@DW-ee4svdid you manage to fix this?
Could my OP on the right side come from, lacking mobility in my left hip as well?
My Physical Therapist said my right hip is much more loose/mobile than my left one.
But my OP is on the right.
Edit: I kept watching, so you already answered my question, although in regard to the back.
Thank you for this video, I‘ll try this out first thing when I get home.
Good luck! Hope it helps!
Did it help? Did you ever get rid of your OP?
Thank you for the info however I have lost my faith of recovery. Mine was started 2 years ago. I was playing football I quit playing for 1 year and when I returned to football I had no pain. But when I started playing, the pain of injury came again. I went to physiotherapy for 6 months, no help. I did prp and rejanuvate injections, but no help, I used a lot of medications no help. I started going gym 6 months ago and strengthening glutes and core muscles. This helped me but the pain never goes away. I still have pain when I enter a car or ride a motorcycle or when I wear socks or shoes. That tiny little needle pain never leaves me. The pain limits my squat and movements so stopped playing football ar 28 :( I was not that fast anymore because I couldn’t Shoot, Run, turn fast, etc. I have watched every video and read every article about OP however but none can cure me :( I have lost my hope now I wish these videos and stuff can help others. Sure it didnt help me😢
I hope you do find the answers and progress you’re ultimately looking for mate, good luck!
Hi there couldn’t see this question… with the band - how have you attached that?
Good question! Its just looped around the leg of something heavy.
in exercise 1 second part with the leg in internal rotation, moving the body lateral in the direction of the band, doesn't that decrease the tension on the band and hence decrease the hip joint distraction
shouldn't it be medial away from the anchor point of the band
Its a great question! The goal of the band is to have it pulling laterally to help open up the hip joint in the end position. It will decrease some tension when shifting back toward it but the idea is to be far enough away so that theres still a decent amount to help distract the hip in that position.
Do you have any other specific exercises to do? abductor work or hip flexor, glutes etc..
thank you!
Other good exercises I often include:
- Planks for core strength
- Couch Stretch for any hip flexor tightness
- Basic weighted squats with your feet straight and knees out for hip strength
- Clams and sidelying leg lifts are OK for specific glute strength as well!
Having said that, please make sure you get assessed by a PT/Physio to make this specific to you.
Did you manage to fix this?
What about when the ligaments are too lax? Hyper mobility of the hip and pelvis - can you address that?
From a general perspective, hypermobility often needs strengthening and exercises that value control through full range to help stabilise the area.
@@YourWellnessNerd thanks I’m hyper mobile and recently developed this condition due to hip micro instability. I have found that I feel better the less I stretch especially as I get older and focus on strength instead
Afternoon. I’ve had osteitis pubis 19years. Now 37 amd really struggling 😢 I’ve tried everything possible. Tried these exercises amd I do feel a bit of release. Any other suggestions and thanks
Glad to hear they're helping John! There are a number of things that can be done for OP including core and glute strength exercises, massage of the adductors with a roller or ball, using a ball for the abdominal area, glutes and low back. Obviously its better to have someone figure what's appropriate for you!
Hey John- don't mean to hijack anything here.. but I've been struggling with OP/undiagnosed inguinal hernia for 2 years now. I found tremendous relief with working on my hip adductors. While sitting, putting a foam roller between my knees and doing slow (5 second count) leg extensions while squeezing into the roller. Then, once you're feeling confident there, doing Copenhagen planks.
Sometimes stretching isn't all it's cracked up to be. Strengthening can be just as beneficial.
@@matthewhaskell2349did static contractions solve your OP problems on its own? How often would you do this?
@@JamesFeey not on its own. I've got an x-ray, went to PT 8 times, and now went to my chiropractor who confirmed (without seeing the x-ray) that my hips positioning is incorrect causing a host of issues. I stopped squatting (relatively heavy) and started with single leg exercises, too.
How far into an OP flare up should a person attempt to start doing these kinds of exercises?
Hey Adrian! Ideally they can be done at any stage as they don't specifically target the sore areas relating to OP.
@@YourWellnessNerd thank you for answering! If any discomfort is felt in the OP affected area is that a bad or good sign?
@@adrianlemus2768 Not a problem! If its while doing the back stretch its fine as it might be a referred pain. If feeling it from the hip stretch its best to find a less intense position if possible. Ideally the hip capsule stretch should always be felt on the outer side of the hip, not the groin area.
Hi!!! How often should we do them?
Most stretches can be done as often as you see fit provided you feel they aren't stirring up any unwanted symptoms!
Thank you ! So once per day it is not a big deal
Hi Grant, i play football and have had long standing groin pain for over a year. I think it’s osteitis pubis. I stumbled across this video and this stretch seems very effective !!! How many repetitions would you recommend ?
Hey! The hip capsule stretch should be done at a minimum as long as it takes to feel change. Anywhere from 10sec up to 2 min and beyond. No real max limit!
@@YourWellnessNerd Thank you so much for the advice ! I’ll be sure to take it on. Hoping more improvements in the injury to be made ! Top man💪
@@sandz637 hello how did it turn out?
@@leo-mariaarimih1127 Hi , it was helpful initially. Although, my problem was abit more serious and required further medical attention. But deffo worth giving a go!
Hello, I am a swimmer. Sometimes when i do breaststroke kick I feel a shooting pain coming from the pubic area but goes away quickly. There are no signs of when it is going to happen. Just wondering if you know what could cause this.
have u found out what it is becuase i have that shooting pain aswell and it goes away after is just a sharp pain that lasts a second wen jumping or changing direction for me
Sorry, I haven’t😟
I suffer those symptoms aswell
@@matthewmcmillan6304 I get this too. Sometimes I can’t stand up a shooting pain and then goes as quickly as it comes
Same with me whenever I go for the sleep and when I change the direction I feels like something is stretching around the right lower abdomen there is no swelling no sign that there is some bump as you say a sharp pain for 5 sec while doing the daily work it doesn't seem to come but whenever I stretch the pubvic area stretch and it hurt for some seconds
I will give this a shot. I would assume these are the two most important exercises when treating Osteitis pubis from your perspective. Out of curiosity. What makes you think so?
For me, I find freeing up the back and hip joint the most important only because I find them to be one of the main relatively hidden underlying potential causes of OP. There are obviously a tonne of other groing strength and mobility exercises, core strength, load management ideas to follow, but I find taking a big step back often reveals what might be asking a specific area to become dysfunctional and any attempts to solve a specific issues needs that broader context to truly fix things.
@@YourWellnessNerd totally agree with what you are saying. I was just curious whether this relation was ever discussed in depth in the medical and/or fitness community?
Did you discover this when you had this injury yourself are have you been working with athletes who suffered from this injury?
Does it hurt on pubic bone to sit?.. I can go to a restaurant unless there are padded seats
It really depends on the person!
What ate symptoms? Please
OP is traditionally felt in the groin somewhere around the pubic bone and made worse when exercising and moving.
Ive had OP for a year now. I was treated initially for hernia and adductor issues. Then I got a 2nd opinion and a good sports physician diagnosed me with OP
They gave me band work to do, but I cany shake it at all and havent been able to play football or sprint in over a year
Hopefully the video helps in some way mate!
Did you fix it?
Did you get better?
nice job, sweet shorts!
Haha, thanks!
Is this injury the same as inguinal hernia symptoms ?
Not quite, the areas are slightly different!
@@YourWellnessNerd do you have any videos to help with inguinal hernias?
@@YourWellnessNerd thank you for the reply
5:55
The pains horrendous
but doctor told me not to squat
It really depends on their reasoning behind why and whether its a short term goal or long term handbrake
@@YourWellnessNerd actually I'm having this pain from last year and now doctor gave me medication for 10 days and told me to do aducctor strengthening exercises and when i start doing hip and adductor strengthening there's a little pain in that area which i sense so can you tell what to do i will do foam rolling and do i have to do hip and lower back strengthening?
@@yuddhveersingh710Bro how are you now? Are you back on field?
I had an MRI that suggested OP; however, the only time I’ve ever had pain is if I cough while on a >90 min distance run. I’m not sure if I actually have OP?!!
Hope you’ve since found the answer mate! If you have, please feel free to let me know what you learnt!