[quote]BackInAction wrote:
Definitely agree that this is a muscular issue. Inactivity (immobility I would say) and poor body mechanics are a recipe for this issue. As far as good mobility programs, a few of the authors on this site have good ones. It doesn’t have to be fancy and I’m sure you can find some free ones online.
I’ve heard steve maxwell has a good one, along with Eric Cressey. Just by improving your body weight squat form to perfection (sitting back), you’ll get a lot of benefit.
I know it’s hard to drop lifting right now, but you have to remove it right now until you’re pelvic floor relaxes. Then you can start slowly adding in exercises and will benefit by seeing WHICH ONES aggravate your muscles.
Give Paul Chek a call and describe all your symptoms. Tell see if he can help. Don’t be embarrassed about this at all. A awful lot of people have this problem but are too embarrassed to seek help.[/quote]
Thanks, I’ll take a lay-off for awhile from lifting. Do you think swimming would be Ok since it’s not weight bearing?
[quote]BackInAction wrote:
Definitely agree that this is a muscular issue. Inactivity (immobility I would say) and poor body mechanics are a recipe for this issue. As far as good mobility programs, a few of the authors on this site have good ones. It doesn’t have to be fancy and I’m sure you can find some free ones online.
I’ve heard steve maxwell has a good one, along with Eric Cressey. Just by improving your body weight squat form to perfection (sitting back), you’ll get a lot of benefit.
I know it’s hard to drop lifting right now, but you have to remove it right now until you’re pelvic floor relaxes. Then you can start slowly adding in exercises and will benefit by seeing WHICH ONES aggravate your muscles.
Give Paul Chek a call and describe all your symptoms. Tell see if he can help. Don’t be embarrassed about this at all. A awful lot of people have this problem but are too embarrassed to seek help.[/quote]
Thanks, I’ll take a lay-off for awhile from lifting. Do you think swimming would be Ok since it’s not weight bearing?[/quote]
Honestly, I would take a lay-off from everything in the meantime until you get the spasms under control. You can always return to your previous level after this issue is addressed.
Ask yourself this: Would you rather risk being in this type of pain any longer than necessary?
No problem at all! Really work on mobility and rest the entire pelvic region. I guarantee once you’ve given both those enough time, you’ll be on your way to being 100% again
[quote]BackInAction wrote:
No problem at all! Really work on mobility and rest the entire pelvic region. I guarantee once you’ve given both those enough time, you’ll be on your way to being 100% again
Take care buddy.[/quote]
I’ve been tearing through Eric Cressey’s Maximum Strength book and it has a great looking mobility program that I started yesterday. It only takes about 30 minutes to go through but I may need more to get my injury fixed. I figured I should do it at least twice a day. Question - could you hazard a guess as to how much mobility work a day I should do to rehab ASAP? I have a home office and flexible hours. I’ll put in as many hours a day as is optimal because I want to get rehabbed yesterday! I don’t care about getting sore or anything like that.
By the way, going through this experience and reading Cressey’s book is turning me on to paying attention to building a sound injury proof body that will be healthy for the long haul. So some good may come out of this is the long run.
[quote]BackInAction wrote:
No problem at all! Really work on mobility and rest the entire pelvic region. I guarantee once you’ve given both those enough time, you’ll be on your way to being 100% again
Take care buddy.[/quote]
I’ve been tearing through Eric Cressey’s Maximum Strength book and it has a great looking mobility program that I started yesterday. It only takes about 30 minutes to go through but I may need more to get my injury fixed. I figured I should do it at least twice a day. Question - could you hazard a guess as to how much mobility work a day I should do to rehab ASAP? I have a home office and flexible hours. I’ll put in as many hours a day as is optimal because I want to get rehabbed yesterday! I don’t care about getting sore or anything like that.
By the way, going through this experience and reading Cressey’s book is turning me on to paying attention to building a sound injury proof body that will be healthy for the long haul. So some good may come out of this is the long run.[/quote]
Don’t think of doing mobility work with an “end” in mind. It is definitely a “path” that you will continually go on. I would really recommend getting ART for several weeks. This was the quickest improvement for me. For relaxing pelvic muscles, it could take weeks to months. Use your body as a guide to how often you should be doing it.
Don’t think of doing mobility work with an “end” in mind. It is definitely a “path” that you will continually go on. I would really recommend getting ART for several weeks. This was the quickest improvement for me. For relaxing pelvic muscles, it could take weeks to months. Use your body as a guide to how often you should be doing it.
[/quote]
Yeah, injuries are always with you to an extent. I have an appt next week with a sports medicine center. If they don’t offer ART I’ll see about getting it the a chiropractor in my neighborhood who does it. Hopefully insurance covers it but either way I’ll get it done. Your 5 year journey to figure all this stuff out and share the info is much appreciated!
I went to a Sports Medicine doctor and through palpation discovered right adductor is was very tender and in pain. The ultrasound tech said the adductor is inflamed and shows signs of a mild strain but not much tearing. She said to take it easy until the doctor has my follow up consult next week.
So does that make sense to you guys that a strained adductor could cause pelvic pain? I figure I should lay off the stretching and mobility work until I talk to the doc. Sound about right?
I haven’t worked out in 9 days and about 90% of the pain has dissipated since then.
Any supps I should take or anything I should do? Any advice would be appreciated!
[quote]calamari88 wrote:
I went to a Sports Medicine doctor and through palpation discovered right adductor is was very tender and in pain. The ultrasound tech said the adductor is inflamed and shows signs of a mild strain but not much tearing. She said to take it easy until the doctor has my follow up consult next week.
So does that make sense to you guys that a strained adductor could cause pelvic pain? I figure I should lay off the stretching and mobility work until I talk to the doc. Sound about right?
I haven’t worked out in 9 days and about 90% of the pain has dissipated since then.
Any supps I should take or anything I should do? Any advice would be appreciated![/quote]
Sounds like correct diagnosis to me. MRI on mine showed slight thickening of adductor longus tendon. Same type of pain as a result as you.
Don’t workout during this period till you see the doctor. Remember, there’s a reason why it’s inflammed. Inflammation just doesn’t occur, it has a cause. Most likely this is overuse from exercise. That’s why laying off the exercises has lessoned pain (less strain resulting in less inflammation and less tension as compensation).
I don’t know what the doctor will recommend, but you can guess it will be rest and anti inflammatories.
Last night I was getting lots of pelvic floor cramps. I started to do really hard kegal contractions and after 10 minutes of those the cramps almost vanished. I remember my urologist mentioning that the main benefit of kegal exercises is not so much the strengthening aspects but that it teaches your pelvic floor muscles to relax.
I had strongly suspected a back problem as the cause and my sports med doc thought groin pull, but now I don’t think so.
I find that when I get the cramps if I fight back against them with a hard kegal contraction the cramps go away for a while.
[quote]BackInAction wrote:
Too much Kegal exercises => more spasms.
Don’t overdo them. They are excellent for women, but I suspect that they aren’t very effective for men because we are anatomically different.[/quote]
Thanks, yeah I’ve been doing them for about 10 minutes a day.
My PT discharged me with apologies because he couldn’t figure out what to do for me. He did suggest that I go back to working out because I found ways to hold back the pain, (see below). And mentally I was getting more stressed because of the layoff and that made it worse.
I went to a neurologist and he couldn’t find anything wrong. He told me not to obsess over it because it could make it worse. He said normally he doesn’t tell patients to ignore pain but in my case he thought I should. Turned out he was right.
That was a couple weeks ago. I’m happy to report that now I’m feeling about 90% better and improving daily! I’ve even gotten back to the gym and doing all my usual exercises without a problem. In the past couple weeks I’ve done a bunch of things and I don’t know which of them did the trick but here it is:
1-Kegals. 10 min p/day of various hold times. Including squeezes between sets at the gym.
2-MSM and Glucosamine caps.
3-MSM and Glucosamine lotion applied locally.
4-If I start cramping up I distract myself with loud music or whatever I have to do to get into a positive adrenaline surged mindset and the cramps go away.
5-Strengthened my adductors. I had never done the adductor machine before and could only do 45 pounds for 6 reps. It brings a lot of blood into the groin area and feels GREAT! I hit it every two days in varying rep ranges and after just 10 days built my strength up to 115 pounds for 6 reps. So weak adductors could have been contributing to a muscle imbalance.
6-Immediately after working out I get into the hot tub for 15 minutes to relax the muscles.
I’ve also really gotten into stretching and mobility which I had neglected over the years.
Honestly I still don’t know exactly what this was, why I got it or why it went away. Back in Action, thanks for insisting I take that month off from lifting. It had to be done and that gave my body the break it needed to relax and break the pattern.
No problem buddy! That time off gave you the insight into what made the problem better. This showed you the path you needed to take to improve your condition.
