4 Exercises to Heal Nagging Groin Pain for GOOD

if you've got nagging groin pain then in this video you're gonna learn about what the root causes are and four exercises to address those root causes for long-term relief [Music] hey it's coach e here from precision movement hi i'm dr b chief medical officer precision movement and we're going to talk to you about nagging groin pain so the first question i wanted to ask doc is you've seen lots of lots of groins in your day yes so with that groin pain what are the typical complaints and problems that people come to you with and explain well the first one is pain in the groin or in the you know upper thigh and hip region and the pain is made worse by pushing off or by lifting their leg like lifting their leg to get into the car or go upstairs uh any change in direction can be very painful okay okay and what are the structures that are affected what do you think is painful is it a muscle is it the joint what's happening there most of the time it's a muscle uh you you can differentiate between the joint itself and the muscle by the location of the pain and you can do resisted muscle testing to determine which muscle specifically is affected uh but most of the time these nagging groin injuries are muscular in origin okay cool so if somebody has this what should be kind of the first thing that they do or stop doing would you say well they should stop doing the aggressive activities that's causing the pain so don't be playing tennis and quick stops and starts i you can put ice and i like ice and heat actually contrast you can take a little bit of pain medication and my favorite thing when you have really bad pain is to do isometric contractions to help settle any inflammation and kind of get the muscle reprogrammed okay so can you walk maybe walk us through that quick one how would you how would somebody do that you could just be sitting in your chair and you could put a pillow between your knees and then squeeze the pillow as hard as you can go slowly don't like give it a 100 contraction but start in a gradual fashion okay okay so you're not giving birth you're not bearing down okay so gradually ramp it up and don't go to any really discomfort or where it just feels not right yeah it may feel you may feel a little bit of pulling it may be a little bit of a burn but it shouldn't be sharp and you don't want any sudden moves you want to go very slowly with it and you stop at the level where you're just feeling that kind of burn and you'll you'll find over a couple of days that you'll be able to increase the intensity of that contraction and you'll feel better cool and how many reps how long did they hold what would you recommend there i would recommend that they do three to five reps and hold for one slow breath per rep okay okay cool and once a day twice a day at the beginning i would be doing it two or three times a day in fact whenever you start to feel that stiff feeling and some pain do a couple of isometrics and that'll help to loosen it up okay so there you have kind of your your movement tylenol so to speak that you can use and i found that as well isometric activations tend to just take the edge off so if you're at a seven out of ten let's say do some isometrics you might get down to like a five or a four but doing that you're again addressing the symptoms not necessarily the root causes here so that's what we want to talk about a little bit now what are the root causes of nag and groin pain because a lot of times if you have that what people do is they'll massage it they'll start rubbing their groins all day they'll do the ice or stretching stretching is something that's really common see people do the kind of lunge stretch type of thing and that's something that i wouldn't recommend what do you think about stretching out a painful nagging grind i don't think it's a great idea at the particularly in the acute phase because you're often stretching through the part of the body that shouldn't be stretched right so static stretching that's something that we rarely recommend and when we do it's very very specific but for a painful situation like this no static stretching so drop those stretches where you've got your foot up on the couch or you're just spreading your legs out wide and trying to stretch out the adductors and the groin muscles instead we're going to address the root causes so the first thing here what we've got is s i joints and in brackets p s oas psoas so the s i joint we found a study that talked about a side joint pain and how that relates to negan groin pain this study was called groin pain associated with sacroiliac joint dysfunction and lumbar disorders it was published in the clinical neurology and neurosurgery journal what they found was that 46.5 of patients with si joint dysfunction reported groin pain contrast that with 6.8 of patients with lumbar stenosis and only 8.1 percent with lumbar disc herniation reporting groin pain and it's clear that when patients who do not have hip disorders complain of groin pain si joint dysfunction should be considered so that details how the si joint is related to this nagging groin pain and what we found is that this muscle right here is really important when it comes to si joint dysfunction so can you speak about that a little bit doc for sure um the psoas is a muscle that crosses the uh the hip joint itself and the vertebrae and it really helps to maintain alignment of the hemi pelvis and the hemi pelvis is where the si joint attaches to the spine so if the psoas isn't on and supporting the proper alignment of our pelvis the si joint is moving too much and becomes aggravated and painful and we've got another video we'll post a link down in the description or up at the end of the video but we've talked about how the so is we get into the anatomy a little more so you can see how that all functions and how the muscle orient is oriented and relates to si joint pain but so is really important to get it working and for so many people it's not working well so then groin pain got to look at the so it's got to look at the si joint the next fill in the blank here we got the deep hip stabilizers and these are the little muscles in the hip names like pectineus obturators what else we got there uh obturator internist we've got uh quadratus femoris yeah yeah other one camellis gamalis always forget the camellias they feel bad about that but it's okay so the deep hip stabilizers they really work to stabilize the hip and allow the femur which is the thigh bone to move around properly on a stable hip and we're going to get into an exercise that helps with those guys and gets those guys fired up well another root cause that we found was total hip rotation so this is like the same phenomenon that's found in the shoulder and maybe you can explain that one to people being you know the former surgeon of the blue jays you dealt with a lot of shoulders so how the total hip rotation thing applies to the same shoulder joint in the thrower we find that players who have pain have a smaller arc of rotation so that includes internal and external rotation most throwers lose internal rotation but gain external rotation but if they don't have a complete large arc of range of motion they're prone to shoulder pain similarly in the hip we can measure internal rotation and external rotation and there needs to be a total amount of rotation that the hip can move in order to protect the structures around it and if you lose some of your rotation you're putting structures at risk tendons labrums various um soft tissues which can wear out too quickly yeah like the muscles of the groin there'll be more wear and tear of those muscles they'll have to do more and compensate for this lack of rotation range of motion so this we found another study that illustrated this quite well this study is titled is lower hip range of motion a risk factor for groin pain in athletes a systematic review with clinical applications basically what they found was that there was strong evidence that total rotation of both hips below 85 degrees was a risk factor for groin pain development so the last thing we're going to talk about right here is this and it started for reason the hip pocket and this is a concept in a term that dr b came up with and i'll let her break it down for you so the hip pocket really is the key because it brings each of these factors the function of the psoas the deep hip stabilizers and hip rotation all into play the hip pocket is really the space at the back of your hip that allows the femoral head to be seated properly in the socket and i equate that to a baseball glove and the pocket in a baseball glove if you don't have a good pocket in your glove the ball doesn't sit there properly and similarly if the structures in your buttock the muscles the deep hip stabilizers which will affect your hip rotation are too tight then it decreases the space and makes a small hip pocket so creating a hip pocket and getting each of these factors functioning properly is critical to taking the load off of the groin muscles if you have a poor hip pocket then you can't move properly other muscles have to compensate become overloaded and eventually break down and these are small muscles like the groin the muscles that are getting affected up here high in the groin they're not really big muscles so it doesn't take a lot to over work them so those are the root causes the hip pocket kind of brings it together now we're i'm going to take you through a bunch of exercises to address all of these root causes and to help you to get rid of your neck and groin pain for good dr b had to run to the bank so i'm going to walk you through the exercises and how they relate to these different root causes and remember all of them help you to create your hip pocket first exercise is the posterior hip mobilization and this addresses the back of the hip making sure that the hip joint capsule and all the tissues back there give you the ability to get the head of the femur back in there into the pocket so this helps to get the psoas activated because it gives you better alignment same for the stabilizers rotation you're going to see that you're going to rotate when you're doing this so it works your hip rotation range of motion and of course they all address the hip pocket now we're going to kick that leg out get the adductor sequence going here leg is right out good posture nice and tall and i'm gonna drive my foot down into the ground activate the adductor five four three two one good we're going to scour one two three four and five okay i'm going to draw my hips down you might have to crawl forward we'll have to crawl forward just make sure there's tension on that band okay here one hand in front one hand behind sitting up tall driving my heel into the ground two three four five good and let's scour one two three four and five okay so that's one leg let's switch it around other leg and then we'll be done the kneeling sequence stepping in crawl forward good tension drive that hip out to the side so i'm pushing the hip out right out the left side there and then i'm going to drop my hip hips back keeping good posture stand tall in through my spine and then let's scour one two three four five other way one two make sure you're going through a full range three four and five good okay get back up get the leg the hip externally rotated foot flat on the ground and let's drive these hips down nice and low so i get a good stretch here and then let's scour okay so one two three four five other way one two go real slow through it three four and five good internal rotation so you might have to step out a little bit more internally rotate see that foot kicking out give it a different angle here right here boom see that foot kick out okay right leg goes out to the side i'm going to crawl back and get down flex the hip and then we're gonna scour okay one two three four five other direction one two take your time three work through those tight areas four and five good all right now crawl forward a little bit more legs out to the side chest is up nice and tall okay stretch that foot out to the side and once you're there you feel that stretch in the adductors drive the foot into the ground okay ready one two three four five okay scour one two three four and five okay crawl forward a little bit and sit back one hand in front one hand behind just gotta angle my body a little bit right here chest is up tall drive that foot down into the ground activate the hamstrings for one two three four five okay and scour ready one two three four and five okay that's the kneeling routine that's the follow along vid do that up and you'll be feeling great do this about five repetitions for each angle internal neutral and external rotation and you'll have mobilized your posterior hip capsule next up the sumpy psoas activator great exercise to get the psoas activated focused on the si joint and the psoas and of course the hip pocket so here's the video from rom coach the slumpy psoas activation technique activates and strengthens the hip flexor muscle known as the psoas in the range where its weakest and its most dysfunctional which is the shortened range of motion and this is because of all the sitting we do we don't need to use this muscle and it gets weak start off with a slumped flex spine and then lift your foot and drive the knee into the opposite hand activating the hip flexors or the psoas from there you go into spine extension and then you release so again start in the slumped position hand to opposite knee and activate while extending the lumbar spine and anteriorly tilting the pelvis and you hold feeling those hip flexors feeling the psoas activating and firing the whole time you're holding a couple tips to get it firing up is to slightly externally rotate the hip and to slightly abduct the hip those two tips can help to get the activation of the psoas that you want alternate sides and complete for the prescribed number of reps do this for two sets four to six repetitions holding anywhere for five to ten seconds make sure you breathe when you're holding the next exercise is the hinged knee flex and this is a great one because it gets mobilizes the si joint by activating the psoas and lengthening the hamstrings and it also works the deep hip stabilizers especially when you're straightening out the knee so this technique if you've got si joint pain it's invaluable for si joint pain but because it's getting the soyuz on and lengthening the hamstrings to restore proper si joint function it will help you to deal with your neck and groin pain the hinge knee flexion extension is categorized as a mobilization because it mobilizes the hamstrings as well as the si joint but it's also a great activation technique for the quads specifically the vmo or vastus medialis which is often sleepy in a lot of people you're going to do a hip hinge with neutral spine and slightly bent knees and then you're going to activate the quads to slowly extend to each knee and return so you keep the quads activated throughout knee extension and knee flexion move nice and slow make sure you're breathing and maintaining a neutral spine and then you hinge back up every time you hinge is one cycle complete for prescribed cycles perform the hinge knee flex for two sets four to six reps and you're good to go the last exercise i'm going to show you used to be called the hip horizontal extension dissociation technique but now we've changed the name i left that up there in case anybody's watching who knows that technique from us it's called the signpost and this exercise works rotation it really targets those deep hip stabilizers and it gets the psoas therefore getting the si joint so here's that technique hip horizontal extension dissociation breaks the movement of hip horizontal extension from spine rotation and this exercise really fires up the deep hip rotator muscles known as the deep six as well as the obliques to help you rotate the spine it also gets the psoas activated as well for this technique you're going to stand on one leg and place your hands in front of your body this helps you to see how far you're rotating the spine then you're going to flex the hip activating the psoas and flex the hip to about 90 degrees and keep it there throughout then you're going to horizontally extend the hip which is driving the knee out while rotating the spine in the opposite direction you're gonna hold that for about one slow breath while trying to get deeper into the range then you're gonna horizontally flex the hip and rotate the spine in the opposite direction again holding and activating the muscles to try to get deeper into the range this is one cycle alternate sides and complete for prescribed cycles do two sets anywhere from three to five cycles per side make sure you hold and you activate keeping the knee high to get the so is on forcing that knee out and the torso out in the opposite direction and that really gets the core and those deep hip stabilizers stabilize your muscles going and that will make you feel a lot better and really opens you up as well like i said all of these exercises are inside the rom coach app and we'll put a link down in the description for you to check that out and get it on apple or google when you upgrade to the premium version you could create a custom routine for netgoing pain you could add all these exercises and more so that's the rom coach app and check that out via the link in the description down below if you liked this video and you felt like you learned something make sure you hit the like button to let us know and subscribe to stay connected with us finally we've got a couple other videos that will be really beneficial for you to watch this one up here on si joint pain where we dive into that and how to get it and restore its proper function this one that gives you a tougher exercise to strengthen those adductors once you're ready for it after you've relieved your pain with this routine and finally check out the link right here to our foundation for movement longevity program which includes a hip pocket routine and other routines that everybody who wants to move freely and without pain for the rest of their lives should do

Channel: Precision Movement

Views: 301,421

Keywords: groin pain, groin pain relief, groin pain relief exercises, strained groin, groin strain, groin pull, groin injury, hip pain, hip flexor, psoas stretch, psoas release, groin, pain, muscle, pain relief, injury, exercises, stretches, rehab exercises, physical therapy, groin pain causes, pulled groin, groin pain treatment, groin injury recovery

Id: os9-sapsszI

Length: 21min 50sec (1310 seconds)

Published: Wed Aug 03 2022