Help!! Groin strain

[Lacey_106]

I'd love to say I have some wildly exciting story for this but unfortunately following a seemingly innocuous slip I've apparently managed a 3rd degree strain.

Anyone have any experience of this? Recovery time etc?

Also I'd appreciate any info on what exercises I can do once it's started to recover?

[Chris_O]

Firstly, it's very important that you're naked for this exercise, just to make there is no restriction the movement whatsoever.

Place a video camera on the floor pointing upwards. Stand directly over the camera and open you're legs to shoulder with apart, whilst ensuring the camera is pointing up, on, and in line with the middle of your body. Now slide your legs even further apart, and do so until your groin area is just above the camera ( camera is there just a marking point really). Once you've almost touched the camera, get back to the starting position and repeat process. This is an excellent recovery process. Lastly, make sure you upload and pm me the video on here, strictly for correct form and educational purposes.

Many Thanks

[Lacey_106]

That's good to know, I'm guessing that's an alternative therapy approach.

I would actually like some advice though as I can't get up stairs currently, some people are saying do light stretches but as mine is 3rd degree and a tear it seems wrong to try to stretch a muscle which won't cooperate?

[Giraffe]

Well I'm guessing the issue is that it's been overstretched as part of the initial accident and torn, so to stretch it wouldn't be good... Just gonna have to wait for it to heal. I've no idea on any recovery processes, but I've heard of stuff like hot/cold treatment, where you would alternate between the two heats, so ice pack/heat pad to stimulate blood flow, but dunno if it's appropriate.

All I'd do is wait for it to heal properly first, which will require time, rest and decent food intake (protein) and then when it's healed I'd look in to gaining back mobility via light stretching and exercises.

As for stairs, you'll have to go up backwards on your bum.

[Lacey_106]

Yeah been having problems with it for a year or so now, started doing abductor exercises at the gym regularly but I think I overdid it.
Went out for a walk up the downs yesterday and with the rain I just slipped and felt it go.
I'm going away on holiday on the 31st which will be primarily a walking holiday, anyone have any idea if it's likely to be healed by then?
I can withstand the pain walking on flat surfaces, but uphill is impossible, I have to physically lift my leg to get enough height.
A friend of mine mentioned about trying recovery shakes in order to help the muscle, would that be worthwhile?
As for the hot cold, the only things I've found is that for the initial first few days ice helps, but there is no real mention of the longer term recovery. :wall:

[Giraffe]

Yeah been having problems with it for a year or so now, started doing abductor exercises at the gym regularly but I think I overdid it.
Went out for a walk up the downs yesterday and with the rain I just slipped and felt it go.
I'm going away on holiday on the 31st which will be primarily a walking holiday, anyone have any idea if it's likely to be healed by then?
I can withstand the pain walking on flat surfaces, but uphill is impossible, I have to physically lift my leg to get enough height.
A friend of mine mentioned about trying recovery shakes in order to help the muscle, would that be worthwhile?
As for the hot cold, the only things I've found is that for the initial first few days ice helps, but there is no real mention of the longer term recovery. :wall:

I'd just rest as much as possible and eat properly and don't do anything to aggravate it. You've got a bit of time so it may not be fully healed but I doubt you'll be completely immobile come the 31st. As for recovery shakes, depends what's in them? Anything can be worth trying I suppose.

Make sure you're getting a lot of sleep as well, everything always heals better with sleep.

[Lacey_106]

I know nothing of recovery shakes. Ha. They just suggested I look into it. I thought only body builders used them.
Hard to sleep currently as it's uncomfortable in every position, pain killers made me hallucinate. So just sticking to the paracetamol and ibuprofen.

[Giraffe]

Well basically body builders aim to break down muscle tissue which is basically creating many small tears (I think) so it heals up + a bit extra, increasing size. Basically what you've done is the same, you've torn it but on a much bigger scale, so it will need to knit itself back together. Body builders need lots of protein to do so, hence why I suggested getting extra protein in the diet, and I'm led to believe muscles only recover during sleep, which again is what you'll need to just get as much of as possible.

[Lacey_106]

So basically I'm a body builder :y:

[Giraffe]

Basically.
more like body breaker though I reckon

[Lacey_106]

Basically.
more like body breaker though I reckon

Decidedly more accurate. :wacko:

Ok cool. So to summarise: protein, sleep, cold/hot, rest, no stretching, variable recovery time, and might/might not be ready for 31st jan.

[Giraffe]

Decidedly more accurate. :wacko:

Ok cool. So to summarise: protein, sleep, cold/hot, rest, no stretching, variable recovery time, and might/might not be ready for 31st jan.

Take out cold/hot, I'm not sure on that one, unless someone else comes in who knows for sure and I think that's a pretty accurate summary.

failing that, you're going to have to overdose on M(W?)TFU.

[Lacey_106]

Take out cold/hot, I'm not sure on that one, unless someone else comes in who knows for sure and I think that's a pretty accurate summary.

failing that, you're going to have to overdose on M(W?)TFU.

Overdose on what?

[Giraffe]

Overdose on what?

Man the fuck up. The W possibly referred to woman, but woman the fuck up might just make it worse, I dunno.
casual sexism

[Viper]

If it isn't healed by the 31st you shouldn't do a walking trip. Even if it feels 90% healed you risk causing longer term damage, especially if you go arse over tit again.

[Lacey_106]

Man the fuck up. The W possibly referred to woman, but woman the fuck up might just make it worse, I dunno.
casual sexism
I thought that meant Monday, Wednesday, Thursday, Friday, Unday?

So blonde.
If it isn't healed by the 31st you shouldn't do a walking trip. Even if it feels 90% healed you risk causing longer term damage, especially if you go arse over tit again.

I didn't actually go arse over tit Thomas but it was slightly undignified.

Ok well I've got travel insurance so I can always see how it goes. :)