Hip flexor injury

Discussion in 'Strength & Conditioning Discussion' started by cincymma79, Feb 12, 2018.

  1. cincymma79

    cincymma79 Silver Belt

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    good god how long does this take to heal? I can walk or whatever but it’s still there. Can’t squat or pull sumo still. What are some good exercises I could add maybe
     
  2. Sano

    Sano Black Belt

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    Depends on the nature of the injury. Groin/hip flexor injuries/overuse can be a bitch.

    Key is to find something that helps promote recovery but doesn't increase the pain over time. It's all dependent on the underlying cause of the hip pain though and that can be anything from tendinitis and strains to faulty arthrokinematics and osseous/capsular issues.

    Was it sudden or did it happen gradually? Overuse of the tissue and tendons near the hip flexors, including the adductors, is common but there's no way of knowing exactly without doing an examination. If that is the case though, control/lower volume, move without pain, relax/stretch without pain and strengthen without pain. Band resisted hip flexor and extensor exercises from various positions are options in that regard, but again it depends on how you respond to it.

    Why not go see someone who can check you out and help you though?
     
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  3. cincymma79

    cincymma79 Silver Belt

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    Because I got better and worked up over a few weeks to some normal working weight sets but got sore enough I quit again for a few more weeks. Never had severe pain. Was/am walking no problem. I pulled it squatting and knew it would be sore but never had like an oh shit moment. Just got sore and stayed that way.
     
  4. Sano

    Sano Black Belt

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    You pulled it as in went from never having any problems with it, to experiencing pain for a prolonged amount of time, after one workout?

    Yeah you gotta take a bit longer to work up to your normal weights, and use some other modalities to speed up the recovery.
     
  5. cincymma79

    cincymma79 Silver Belt

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    It got better after a month or so. Then i did the bar one week the bar and 25s the next, 45s, 45 and a 25, 2 45s and so on. Got up to 400 after several weeks and felt it getting sore so I quit there and it doesn’t hurt, I’m just aware it’s not normal. Been stretching and stuff but I’m way over the normal healing time
     
  6. JimRussel

    JimRussel Purple Belt

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    Which brings us full circle to Sano's original statement of...."Why not go see someone who can check you out and help you though?"

    Cincy gonna cincy.
     
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  7. cincymma79

    cincymma79 Silver Belt

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    Stalling because I don’t want to pay for another mri honestly
     
  8. JimRussel

    JimRussel Purple Belt

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    Going to see a physio or chiro doesn’t mean immediately getting an MRI lol wtf.

    Get it together man.
     
  9. cincymma79

    cincymma79 Silver Belt

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    It’s the only way you can visualize the ligaments, wel not the only one but the best. It’ll end there. I know a couple pts. Probably hit them up
     
  10. Sano

    Sano Black Belt

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    I don't know how it is in the states, but over here you'd almost never get an MRI for a strain/tendinopathy. Not unless all other possibilities are exhausted. A good physio has many options to diagnose you in a clinical setting and rule out other issues, but If it should come to an MRI, you can always opt not to do it.

    Groin pain is a bitch, and it can be tricky to treat. You have to use different modalities together and slowly build up the tissue strength, ROM and elasticity again. A combined effort with eccentric training of the hip flexors/adductors/abductors/extensors (whichever is causing the most issues), balance components, stretching, manual therapy and so on has shown most success, but people respond differently to the individual tools.

    Again, no point in going over this on the internet. If you've had problems with it for a while I'd highly suggest seeing someone and getting it checked out.
     
  11. cincymma79

    cincymma79 Silver Belt

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    Seeing a chiropractor on Wednesday. We’ll see if he can add something
     
  12. Sano

    Sano Black Belt

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    There's not much manual therapy can do alone, so why not go see a musculoskeletal physio? They'll sort you out. You need a proper rehab program and most chiros can't do that. They can't diagnose either.

    Anyway, good luck with it.
     
  13. cincymma79

    cincymma79 Silver Belt

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    Ok. I’ll see f we have one around here. Would physical therapists have anything to offer? They helped my shoulder and I’ve added a handful of exercises to my routines.
     
  14. Sano

    Sano Black Belt

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    Yeah a physio is a physiotherapist aka. physical therapist. We use the term physio here, but it's the same thing. A musculoskeletal physiotherapist is just one who specialises in treating muscles, joints and the skeletal system generally. A regular physio can be just as good though.
     
  15. cincymma79

    cincymma79 Silver Belt

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    Ok. I know a couple. Either that or just go back to the one that did my shoulder. This shit is lame. It’s just the bottom of the squat and heavy sumo. I can do everthing else and have been running.
     
  16. Sano

    Sano Black Belt

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    Yeah well, such is life sometimes. Luckely most of the time it gets sorted out, and usually faster/more sustainable if you have a good professional helping you out. Maybe it will result in you learning some new stuff, and you could use the time to improve something else you might have neglected. Down the road you'll experience aches and pains, so maybe think about it as a chance to get to know your body better which will help you in the long run.

    Good luck with it!
     

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