I’ve done searches on this and I haven’t been able to find what I’m experiencing, that or whatever I am reading just goes over my head.
I get a somewhat sharp pain right over the pubic bone when I lunge all the way down, and when I come up from the lunge. The pain is also there when I sprint or do high knee drills. The pain started about 2-3 weeks ago, nothing had changed in my training plan. There is actually no pain at all if I don’t do the movements, but if I sprint a few times for example during a softball game, for the next few days whenever I sit up out of bed or anything I get the pain again. Sometimes I’ll feel the pain on hanging leg raises, but if I haven’t sprinted for a few days I can do situps without pain. Someone mentioned it may be a psoas issue, but most of the psoa stuff I read was related to back pain. If anyone has any ideas that would be great. I’ve tried massaging the area with my hands and foam roller and it does seem to make the pain go away faster when it is stiff. I would just like to know if it’s something where I have to stop doing the movements that cause it to hurt for 4-6 weeks like a pulled muscle, or if there is something more specific I need to do. I would hate to miss out on 4-6 weeks of speed work and still have it hurt afterwards.
It’s right over the pubic symphysis. The pain is when I lunge with either leg or do ballistic type movements like sprinting or high knees. A easy jog doesn’t cause any pain at all. I saw a physical therapist today who checked me for a hernia again and he said there is no sign of a hernia, he doesn’t believe it’s a psoas problem since the pain is right in the middle over the symphysis.
I’ve thought of a better way to describe where the pain is. It’s concentrated between the pubic symphysis and my belt line. BBB is there anything I need to do to rehab the injury? The team therapist had me go through the e-stim and ultrasound that he applies to all soft tissue damage.
BBB Did you have to search for the diagnosis or did you know it off the top of your head? I google’d it and it doesn’t seem common here in the U.S. Not as common as in Australia anyways. I see that one of the possible causes is training on hard surfaces, now I feel the injury is my fault, I’ve been doing my speed work on a sidewalk for the last couple months. One site said there is pretty much now way for it to heal, while another said 2-3 weeks and another said no sports for up to 9 months.
What’s your opinion? Is there something I can do to speed up the healing process?
[quote]RenegadeDragon wrote:
BBB Did you have to search for the diagnosis or did you know it off the top of your head? I google’d it and it doesn’t seem common here in the U.S. Not as common as in Australia anyways. I see that one of the possible causes is training on hard surfaces, now I feel the injury is my fault, I’ve been doing my speed work on a sidewalk for the last couple months. One site said there is pretty much now way for it to heal, while another said 2-3 weeks and another said no sports for up to 9 months.
What’s your opinion? Is there something I can do to speed up the healing process?[/quote]
Just because it’s not common in the U.S. doesn’t mean it doesn’t exist here. It’s not like a cold flu going around in one country that can’t effect another country. This is a sports injury.
Regardless of what it is, don’t train through this. Rest it for several months unless you want it to get worse.
I felt something similar a while ago triggered by doing dumbbell lunges with a whole lot of weight. Damn thing flared up as well when I tried doing sprints or split squats. However, front/back squats, leg presses, and even pistols, didn’t cause me any problems. The same with you? …Or do you feel it during all the above?
The fact that I mainly felt the pain during split-leg isolaterals (which put more strain on my lower abdominals) and the pain’s similarity to general abdominal muscle soreness I’d felt previously after some hard sprint workouts, made me attribute the whole thing to some strained lower abdominals.
Either diagnosis–strained abdominals or osteitis pubis–I think the remedy is the same: back-off for a while. Allow the inflammation to go away.
[quote]bushidobadboy wrote:
Rest + kinesiotaping of the adductors and possibly medial hamstrings + soft tisue work + self-correction of any APT that exists (likely) + regular stretching of hips + dynamic warmups = what I would prescribe.
BBB[/quote]
BBB, is kinesiotaping very effective? I’ve always wondered if it’s a good therapy or not.
[quote]bushidobadboy wrote:
Rest + kinesiotaping of the adductors and possibly medial hamstrings + soft tisue work + self-correction of any APT that exists (likely) + regular stretching of hips + dynamic warmups = what I would prescribe.
BBB[/quote]
BBB, is kinesiotaping very effective? I’ve always wondered if it’s a good therapy or not.[/quote]
Well let me take another perspective on this:
the folks i train with use it to build awareness and support active change.
For instance, if gently pulling open a ligament with one’s two fingers gives the athlete better range of motion, then it may help to have some tape on either side emulating that pull (assuming the tape helps) to help focus on that. One athlete i worked with recently didn’t have kinesio tape, so we used first duct tape and then waterproof bandaids.
Likewise if working the fascia in a given direction seems to help open up performance, a wee bit of tape to support the pull in that direction can help the athlete bring attention to that experience and help remodel for that direction actively. kinesio tape is just nicer feel than duct tape.
The main thing in any of this is test/reassess. Is what you’re doing with the appliance opening up performance better than without it? for how long?
[quote]RenegadeDragon wrote:
I can still lift whatever doesn’t cause pain right? Squats, Deadlifts etc?[/quote]
As long as you’re being clear with yourself about ‘pain’
yes. reduce load, reduce range of motion, reduce speed.
this is diagnosable with x-ray if it’s op - any reason not to get it checked out?
also, it’s kinda a question: what were you doing that this has come on? and how do you insure that your movement quality is such that it doesn’t happen again?
What kind of mobility program do you follow regularly? if you don’t have one, consider one- happy to make recommendations.
(i would be disinclined to do stretching rather than mobility in particular if there’s still inflammation in the area).
if you want to look into getting out of your pain faster, shoot me a pm of where you’re located, and i’m pleased to recommend a movement/pain specialist/coach in your area if i know someone there.
[quote]dr.mcmc wrote:
I felt something similar a while ago triggered by doing dumbbell lunges with a whole lot of weight. Damn thing flared up as well when I tried doing sprints or split squats. However, front/back squats, leg presses, and even pistols, didn’t cause me any problems. The same with you? …Or do you feel it during all the above?
The fact that I mainly felt the pain during split-leg isolaterals (which put more strain on my lower abdominals) and the pain’s similarity to general abdominal muscle soreness I’d felt previously after some hard sprint workouts, made me attribute the whole thing to some strained lower abdominals.
Either diagnosis–strained abdominals or osteitis pubis–I think the remedy is the same: back-off for a while. Allow the inflammation to go away.[/quote]
Sorry I didn’t see this post when I checked last. Yeah drmcmc This is pretty much exactly what I’ve been experiencing. I can lay on my back and fire either of my legs straight up, dynamically stretching the hamstrings, or fire the knee to my chest also without pain. So I don’t think it’s the ballistic movement, more of the stretch when I push one leg way out in front of the other such as when sprinting or lunging.
This DEFINITELY sounds like the start of a sports hernia. You probably have some abdominal tearing that’s painful only when doing the exact exercises you talked about (primarily lunges). The absolutely best thing you can do is to lay off ANYTHING that aggravates it. Sports hernias are nothing you want to mess with. I had one start up about a year ago and it took about 3 months to completely heal. I was still able to train around it but it still sucked.
Some people even get these operated on but after talking to some fitness gurus (mainly Eric Cressey)…they highly recommended I avoid surgery at all cost and wait it out. The main reason is because surgery would fix the immediate problem…but then I would have excess scar tissue in that area which would open me up to further issues down the road. FYI…The main reason people get these sports hernias is due to shortening (tight) adductors. Once you heal up…work like hell to stretch and lengthen those adductors. This has made a WORLD of difference for me.