Can you describe how specifically you foam roll your adductors? I want to give it a try and see if that helps me, but can't figure out the right way to roll them.
Can you describe how specifically you foam roll your adductors? I want to give it a try and see if that helps me, but can't figure out the right way to roll them.
It's a little hard to explain how to foam roll the adductors (although Google it and you'll probably find a video). But I lie on my front with the rolling leg bent and get the roller at an angle so it's under the adductor. Then just roll up and down fairly slowly, finding the really sore spots and stopping and relaxing into them. That seems to be the rolling concept - but you will find lots of videos on the theory and it's worth checking them out. And you will find it is very painful at first - but that also means it needs to be massaged, and it will soon be not nearly as painful.
Also, make sure you roll the whole leg (and both of them!) so that every link in the chain gets a massage and you can find out where your other tight spots are. The whole leg system needs pampering! Before my weekly long run I now spend about 30 mins rolling just to be sure. Quite an investment in time, but worth every penny if it avoids injury.
Good luck!
foam rolling is good - you can also lie on a baseball or lacrosse ball to massage the adductor area. carefully.
Comaboy wrote:
Found an experienced Sports Hernia surgeon locally. Had the surgery to repair the partially torn conjoined tendons. I took a few weeks off work for recovery. I was trying to avoid the sitting position which aggravates the cluster of sports hernia symptoms. I began some easy walking within 2 days of the surgery and continued walking daily working up to 2x1 hour. The months of PT prior to surgery sure helped my post-op situation. Many of the aggravating factors (muscle strength/length imbalances) were generally addressed during those months of PT.
I have been ramping up my running and embed easy running intervals into the walking routine. I am up to 3 weekly sessions at 30 min total running per session. No real issues. The sneezing can occasionally cause very slight discomfort. The surgeon cut a bunch of lower abdominal nerves so there is some numbness just above the pubic area.
I used the return to running to revisit my running form. My muscle strength imbalances (strong abdominals, hip flexors and quads) were determining my run form. I am moving more towards the Chi Running style and the one key tip, imagining you are running in sand and that your footprint is whole, not a divot, has made a real difference. Strength training continues to focus on hip stability, hip ROM, and glutes.
I have no regrets about the decisions leading up to the surgery. Yeah, maybe I should have had the MRI earlier, but the PT work may have set the stage for a more rapid return to running.
3 years later, how's the SH Comaboy?
Bump
I've had athletic pubalgia twice and recovered both times without surgery. It took a few months and physical therapy coupled with 24/7 NSAID (meloxicam) for 2 weeks straight, but it did heal. The first time, a core muscle down in the pubic region tore and I felt it. A few runs with that led to a stress reaction on the left pubic bone and a strained adductor. Once one of the opposing forces competing for the shared tissue between the adductors and the core muscles is disturbed, all hell breaks loose. As my doc described it, this shared tissue (aponeurosis) is the size of a credit card. The second time around, the tissue got aggravated by a nearby stress reaction again and it took about 10 weeks to settle down. Now 1500 miles later, I strained my adductor again and ran a marathon with it because I was already trained an in taper and that again aggravated the lower core. So I'm probably looking at 6 weeks here for my 3rd time, but I knew it was possible going into the race and would do it again because I know it will heal and I hate summer running anyway. In most cases, your body will heal itself if you get out of its way.
Did it heal? Do you totally shut it down?
If not what exercise do you do? Cycling?
Great interview with Steve Cram - says Jakob has no chance of WRs this year
I’m a D2 female runner. Our coach explicitly told us not to visit LetsRun forums.
Guys between age of 45 and 55 do you think about death or does it seem far away
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RENATO can you talk about the preparation of Emile Cairess 2:06