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Groin Pull 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 groin pull. 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 groin pull 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, lower back, buttock and leg muscles. It is important to strengthen and stretch these opposing muscle groups to add balance to your body and hold your pelvis in place, so your muscle don't pull on your pelvis and put it out of alignment. 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. 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, elliptical training, walking and/or weight training. Stretching too soon may put your groin 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 ultrasound in conjunction with physical therapy and an exercise program.  To increase your comfort and prevent further damage you may want to use a groin and/or upper thigh support, brace or compression short which will help support the area, eliminating pulled abdominal, upper thigh and groin muscles, and reducing 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.
| Dear MendMeShop, I am 49 years old. 2 years ago I started feeling pain in my right knee. Usually it disappeared after 10 min, so I didn't pay a lot of attention to it. After a few weeks it became stronger and one day I needed to stop jogging after 5 min. The next day it was even painful to walk. I visited a sports medicine surgeon for x-rays examination -the diagnosis - inflammation of patella tendon (point of its insertion into patella). Took a course of physical therapy for 4 weeks twice a week. Sadly, the knee didn't feel the same. The pain was there and I felt it on each sharp movement of my right leg, when I went upstairs, and when I try to run up even a few steps. A few months later on the street, I misstep and felt sharp pain on the knee cup. This time it became swollen and REALLY painful. Visited the doctor again and obtained really strong anti-inflammatory drug which helped. I also enrolled in PT again, but after all this it was still painful. A few months ago I went to the doctor for a third time and obtained a knee MRI ($2000 cost) and I was told that I have a partual tear of patella tendon and tendinosis. No running now and pain felt even when I touched a particular spot on the patella, and if I tried to do even partual squat it was painful as well. Recommendations - 3rd round of PT. This time I decided to take matters into my own hands. I browsed the internet a lot, and read a lot of "horror" stories of how people suffering from runner knee for many years found out nothing, even surgery, helped them. A few papers mentioned ultrasound, so after additional research I decided to invest around 100% into the device. There are few devices available which according to specs looks the same, but amazon reviews were quite positive for mendmeshop and I liked the fact that when I called customer service, I immediately got connected to live person and all my question were answered. The device arrived as promised. I've started treatment around 3 weeks ago, went by the manual 2 times per day 10min on high for the first two week, 3rd week I did once a day only, so today (Oct 25 is the first day of 4th week which is recommended to skip treatments). As it mentioned in the manual, I didn't feel any warm sensation on the skin (some people complained about heat), The device itself becames slightly warm but that's about it. You can hear a little humming which nearly disappears when you have a good seal between the metal head and the skin. Results: immediately after each treatment I felt a tangible decrease in pain just by pressing on the patella. Moreover , I also felt much less pain when I did a very partial one-leg squats. Now 3 weeks after I started the treatment , I can do 10-15 one leg partial decline squats literally pain free (a little ache but nothing similar to what I had before). No pain when I stand up from chair or go upstairs. I am very encouraged ( frankly I was sceptical at the beginning and thoght it's a snake oil, but I decided to try and I am very happy I did ). I'll definetely continue to use the device in the future. I have a scheduled visit to my knee doctor in a few weeks and I am eager to see what he will tell. I would be very interested to get a second MRI and see if there are any changes in tendon , but I am skeptical he will send me. Well now I am happy that there is a progress with pain and I am about to start exercising on the Nordic Track ski machine since it's less pressure on the knee joints). I am not taking any risk in starting jogging (I tried few steps and it's OK , but I don't want to take chances). Overall, I achieved great help from this device and I wish I would have started it much earlier. Need to give credit for MendMeShop customer service - immediate connection to live person, questions promptly answered, notification e-mails after shipment. Rating: Vladimir Rainish           |
