Decrease Groin Pain and Hip Pain with this Adductor Self-Release

Decrease Groin Pain and Hip Pain with this Adductor Self-Release

It’s pretty impressive how much various forms of hip pain and groin pain can be reduced with a simple self-release technique. This self-release uses a lacrosse ball on the muscles known as the “adductors.”

*Please note that a single technique is unlikely to completely resolve most forms of hip or groin pain, and what you see in the video below is not safe for everyone out there. You need to confirm with a licensed healthcare provider that this self-treatment technique is safe and appropriate for you. If you’re in the Austin area or can get here and would like to know exactly what’s causing your hip/groin pain, you can click here to request a completely free onsite physical therapy consultation with one of our expert manual physical therapists.

We make a ton of training videos for the Carter PT staff and other physical therapists around the world. And occasionally, we share them on our blog to help those who are suffering needlessly. In this way, we give people a chance to see how our approach to hands-on physical therapy and unique self-treatment instruction can help them get back to living the active lifestyles they want and deserve. This is one such video.

Carter Physiotherapy is awesome. I had issues with my hip from running so I went to see Jarod. I had initially gone to my general doctor, a sports doctor, and then finally to Carter Physiotherapy. I was happy that he told me I shouldn’t stop doing what I loved to do: run. He is so knowledgeable and friendly too. He worked on my hip a couple of times and I have never had a problem since and I still run!

LAURIE H,  AUSTIN, TX

If you are dealing with groin and hip pain and would like to know how we can help, call or text us at (512) 693-8849.

If it’s after hours and you’d like to schedule a call with one of our Austin-area physical therapists, Click Here.

Or click here to send us an email.

Video Transcription [Please excuse grammatical errors due to the conversational nature of the video]:

Hey guys, Jarod Carter with Carter Physiotherapy.

Here’s a quick video on a great way to loosen up your adductors or inner thigh muscles.

Sometimes, they can be tough to loosen using things like foam rollers. It’s kind of awkward because a lot of times, a foam roller is so broad and flat. It doesn’t reach the level of pressure we want in aggressiveness. It doesn’t mean that you need to be aggressive. But this is a great alternative when the foam roller just isn’t getting at the tissues like you’d want.

To start with, have a chair without arms because instead of sitting down straight, you’ll be to the side of the chair to sit down sideways. Then, scoot out to the edge so that your one leg can drop straight down on the ball.

You trap the ball against the front lip of the chair with the adductors and those inner thigh muscles. When you get right on those spots, you can immediately feel it if it’s not too tight. You have to work it around this position.

Do some little tiny movements, and let your leg just hang and relax so the muscles won’t be worked up. Our goal is to loosen it with a lacrosse ball. You can change the angles a little bit. Get onto the back side of the adductors by bringing the leg up and not dropping it all the way down, giving in while working the hips.

Then you can get more on the front side of the adductors by rotating towards the back of the chair and getting in that direction. So that’s a great way to go ahead and loosen up the upper adductors. You can also do halfway-downs as well. Be careful when you go further down toward the knee since the exit of some nerves and blood vessels are in that area.

 

Part 1- Why do I keep getting the same injuries when I run?

Part 1- Why do I keep getting the same injuries when I run?

why you get the same running injuriesAre you frustrated with constantly dealing with same running injuries over and over again? The pain goes away with rest or treatment but then comes back as soon as you try to increase your mileage? You’re not alone! Austin is a great city to be a runner and we see a large number of runners at our physical therapy clinic. It’s not uncommon for a new patient to tell us that they are dealing with an injury that pops up ever time they try to increase the distance of their runs past a certain point.  Ex: “I can do 3 mile runs everyday and feel fine, but as soon as I try to push past the 5 mile distance, my calf starts hurting again.” Sound familiar?

If you’re currently dealing with any pain during or after your runs, we can help you figure out the causes of your pain and create a plan to getting of it completely for free … request a free consultation here, and put an end to limiting your mileage.

Research has shown that up to 80% of runners will experience some injury during their running lives. When you run, you experience 2-3 times the force of your own body-weight with every step! Over the course of a run you experience an extreme amount of force through your joints and soft tissues, which can lead to repetitive strain injury if those forces are not well balanced and minimized by muscular-stabilization of the joints.

Resolving running injuries

The key to completely resolving a running injury once and for all is to identify and resolve ALL of the underlying causes of the problem. In today’s unfortunate healthcare world, clinicians are often forced to see many more patients per day than they should. If a patient has knee pain, they only have time to look at the knee … but as you’ll see below and in the next two articles, this will often lead to missing the whole story, and therefore failing to address why you keep getting the same running injuries over and over again.

[RELATED REPORT] The Top 10 Causes of Running Injuries and How You Can Recover Faster if You’re Injured

Knee pain from running

The most common running injuries tend to be at the knee. The knee is a simple hinge joint that is wedged between your hip and your foot, and the reality is that your knee is usually not to blame!!

Knee pain is usually either a result of poor hip muscle control or over-pronation issues. Pronation is a natural motion of the foot that happens when your foot contacts the ground and your arch goes inward. Over-pronation is when your arch collapses too much, placing increased stress on all the joints above.

In Part 2 of this article series, we will discuss about what to do about your overpronation issues. The first joint above the foot/ankle just happens to be your knee, and often takes the brunt of any issues in the foot.

Poor hip control and hip muscle weakness is another common problem that leads to increased stress on your knee, and we will explain more about how to avoid this issue in Part 3.

 

>>Click here to Read Part 2<<

Weight Bearing Hip Rotation with Theraband

Weight Bearing Hip Rotation with Theraband

During a presentation for a group of personal trainers, I taught them how to use a Theraband to perform weight bearing hip rotation. It’s one of the exercises we sometimes prescribe for patients in our Austin physical therapy clinic.

If you’re having pain that keeps you from living the active lifestyle you deserve, call or text us at (512) 693-8849.

This is a closed kinetic chain (CKC) exercise to strengthen the hip rotators. It facilitates co-contraction of all the leg muscles, and the theraband adds extra resistance and activates eccentric muscle contraction. 

Weight bearing hip rotation with Theraband

 

VIDEO TRANSCRIPTION 

(Please excuse grammatical errors, as this is simply a transcription of conversational speaking)

There are tons of great exercises to strengthen the hip rotators, but this is where I wanted to show this one because I don’t see it a lot in gyms. I see it in clinics, but not in gyms so much.

So you get your client a good resistance theraband for their abilities, have them hold it and do a 360 spin. Have them get on one leg and just slowly move in a rotation in both directions as far as they can.

It’s a little more challenging than you’d actually expect and once they’ve gotten those directions down and that set done they can spin around twice, do the same leg, but now the pull is obviously coming from the other direction. I like this exercise because it doesn’t just challenge the rotators of the hip, but the whole leg. One thing you want to do is make sure that you don’t use that one on people with known hip, knee, or ankle, arthritic or cartilage breakdown kind of issues because it is kind of a weighted torsion grinding thing. There are safer ways to strengthen when that’s the case.

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