Adductor Tendinopathy Alternative Therapies, Exercise and Support Systems
Physical Therapy is a beneficial way to help diminish pain in the soft tissues, restore weakened muscles and improve groin, pelvis, hip and leg strength and mobility. The type of physical therapy and the duration will be dependent on the extent of your adductor tendinitis or tendinopathy. Acupuncture, massage or chiropractic sessions have also been known to reduce pain and improve muscle and bone alignment experienced with groin pain.
Once the pain from your adductor tendinitis or tendinopathy starts to decrease, a physiotherapist can set up an individualized strengthening, endurance and stretching exercise program for you to improve the condition of your abdominal, pelvic, groin, hip and leg muscles. Your program will be based on your needs and abilities, and will help to improve your range of motion (ROM) and allow you to return to performing your normal routines.
A gradual build-up to your regular activities (which may include running, kicking or side-stepping) is essential during your rehabilitation to restore strength, fitness and co-ordination. Generally you will start with passive ROM and isometric exercises (strength building exercises that involve contractions against resistance without movement of the joints) such as an adductor squeeze with a ball between your knees, ball squats, and inside leg lifts with an exercise band.
Once you complete these with minimal pain, you will be able to participate in more dynamic movements and strengthening activities like water exercises, stationary cycling, walking and/or weight training. Stretching too soon may put your adductor muscles in uncomfortable positions, cause more aggravation and in turn further injury. However, once you are ready, stretching will be essential to regain normal tissue flexibility and prevent against scar tissue development.
Individuals will often exercise or lift weights on their own to try and build up their strength; however in doing so, they can do more damage. It is extremely important to restore your range of motion, and to strengthen and stretch your muscles properly as they may have weakened during the period of non-use. A personal trainer or physiotherapist will help to ensure your rehabilitation process is effective. For best, long-term results use Blood Flow Stimulation Therapy™ in conjunction with physical therapy and an exercise program.
To increase your comfort and prevent further damage you may want to use groin and/or upper thigh supports, such as a counterforce strap, brace or compression short which will help support the area, eliminating pulled abdominal, upper thigh and groin muscles, and reduce stress on the injured tissue. Some of these are also designed for heat retention to prevent further strain. They can be used until your injury is gone or during contact/active sports for additional stability. However they should not be worn at all times, as they can limit muscle development, cut off circulation and impede healing of your muscle tissue.
Evaluate how you use your groin, stomach, hip and thigh muscles in daily activities
to determine if you can decrease stress on your tissues (eliminate sudden twisting and turning motions if possible). This may involve changing your technique and/or using correct or supportive equipment (proper shoes, mobility aids) to help you perform them more effectively and safely. Taking more frequent breaks during your work or activities can also alleviate stress. Speak with an occupational therapist or a professional in your specific activity or work setting to get the proper information.
Groin Injury Treatments
If you have a muscle pull or strain in your groin, resting it is recommended. Avoid activities that cause pain or may have caused the injury and begin cold compression treatments as soon as possible.
There are healing tools that can help treat your groin strain and speed up the healing process so you can reduce your pain and get back to daily life. Blood Flow Stimulation Therapy™ (BFST®) will promote blood flow to heal your injury faster and more completely than any other methods available.
Freezie Wrap® Cold Compression Therapy
To decrease inflammation of your muscle pull when the strain first occurs doctor's recommend cold compression therapy. For an acute strain, cold compression therapy within the first 48 - 72 hours and after any restrain is important to limit the amount of damage done to your tissue. Cold compression therapy will relieve pain and swelling as needed and will reduce, or even eliminate, the need for NSAIDs and pain medications.
The Leg/Arm Freezie Wrap® is the cold compression tool you need to treat your groin pain in an effective and convenient way. It is so versatile it can be worn anywhere on your body, wherever you need treatment.
Cold Compression Therapy works by interrupting and slowing nerve and cell function in the injured area and reducing swelling that can block blood vessels. This is important because once blood vessels are blocked or damaged, they can no longer carry oxygenated blood through your muscle and tissue cells begin to break-down. Without cold compression therapy cellular break-down and tissue damage continues as the cells do not get the oxygen they need to survive. By limiting the amount of damage done to your tissue, you also limit the amount of healing that needs to occur. This is a very important step to heal your muscle strain faster and with less pain!
The deep cooling effect provided by the Freezie Wrap® slows cell metabolism thereby reducing cellular break-down and tissue damage. Furthermore, because the cold wraps gently numb the nerves, the wraps also reduce pain!
The Freezie Wrap® uses a supercharged cooling gel pack, that chills in the fridge, not in the freezer like ice or other freezer packs, giving you deep cold therapy without the risk of 'cold burns' or cryoburn.
Once the inflammation of your groin injury has been reduced, nourishing and strengthening the muscle tissue and surrounding area is recommended. Using Blood Flow Stimulation Therapy™ will speed your recovery and heal your muscle fibers more completely preparing them for strengthening exercises. Talk to your doctor or physical therapist to find out which exercises are appropriate for your situation.
Inferno Wrap® Blood Flow Stimulation Therapy™
After severe inflammation and swelling is reduced you can begin to treat your groin with Blood Flow Stimulation Therapy™ (BFST®). BFST® increases the amount of blood that flows naturally to your muscle fibers to nourish your soft tissue which speeds healing.
When you rest your leg and stop moving around because it hurts, the natural blood flow to your muscles is reduced, limiting your body's ability to heal itself.
By treating your groin with BFST® you can increase your body's blood supply to the muscle fibers and increase your body's natural healing power.
The Inferno Wrap® is the tool you need to treat your sore groin because not only does it speed healing, it relaxes all your muscles. With BFST®, tissues are safely and gently stimulated. Your body responds with a rapid increase in blood flow to the area, increasing the supply of oxygen and nutrients to injured tissue cells to promote healing and loosen the tissue. Our Leg/Arm Inferno Wrap® provides effective, non-invasive, non-addictive pain relief and healing with no side effects.
In addition, the improved blood flow whisks away dead cells and toxins that have built up from your groin pull, further reducing tightness and pain. When you stop moving your leg due to pain, your muscles and other tissue can become weaker and dead cells and toxins in the area can cause further tissue deterioration - this can lead to atrophy (muscle weakness and/or deterioration). By clearing the area of toxins and increasing the amount of oxygen and nutrients to your muscle and other tissue, the risk of atrophy is greatly reduced. Keeping your leg muscle tissue as healthy as possible throughout the healing process will allow you to improve leg and hip strength again once your pain has gone and your strain has healed.
With these easy-to-use, home therapies, cold compression and BFST®, you will notice significantly reduced pain and an incredible improvement in your groin pain.
During your recovery, you may have to modify and/or eliminate any activities that cause pain or discomfort in your groin and leg until your pain and inflammation settle. The more diligent you are with your treatment and rehabilitation, the faster you will see successful results!