It's Thursday. Practice was Monday. It hurts slightly to walk, unless I do a sorta half-limp. There is a tenderness in the adductor area when I press it. When sitting on a chair, I get pain in the left adductor when I spread my legs. I also get a sharp adductor pain when I bring my knees together to touch. I'm hoping this is just a really sore muscle from the session Monday. I really hope this isn't the return of the sports hernia.
If the "good" soreness subsides but some deeper bad pain remains next week, then I'll know something is wrong.
Thursday, May 31, 2012
Wednesday, May 30, 2012
Really Sore or Sports Hernia?
Monday's Session
Monday's Conditioning
3 X 25 Knee Raises
Incline Treadmill, 1 Minute Facing Each of 4 Directions at 3MPH (Forward, Sideways, Backward, Sidways) with 1 Minute Breaks
Waddled Around 1 Minute with Ball Between Knees
1 X 30 Second Standing Floor Squeeze (Wide Feet)
1 X 30 Second Standing Floor Squeeze (Shoulder Width Feet)
Monday Post Workout
I came home and iced for about 20 minutes on the left adductor with an ice pack, just to facilitate recovery. I felt happy that I had NO PAIN throughout the session/conditioning.
Tuesday
I felt a really good type of soreness. I felt like I got an amazing lower body workout on Monday. The slight soreness felt pretty even on both right and left hip areas. I felt strong, like I was getting stronger.
Today is Wednesday.
Rolling over in bed last night I felt pain in the left adductor and inner thigh. It felt like a good soreness, not unlike what I felt twinges of soreness pain I felt after my physical therapy theraband workouts.
Wednesday Test
Laying on my back with knees at 90 degrees, I squeezed a mini soccer ball between my knees. I immediately feel a shooting pain in my left thigh and adductor area. I feel no pain in my right side doing this. When I stand up and do some very light stretches, I feel some "good muscle soreness" pain on both sides, but it is way more intense on the left.
The muscle soreness is so intense on the left, that I hope its not soreness + injury.
I plan to do an ice bath tonight.
- 10 Minute Mile on Treadmill
- Toprock/1990s
- 5 X 6 Windmills
- 2 X 1 Halo
- I also did some mill-headspin combos, and attempted headspin taps a few times, maybe hitting 5-10 taps.
Monday's Conditioning
3 X 25 Knee Raises
Incline Treadmill, 1 Minute Facing Each of 4 Directions at 3MPH (Forward, Sideways, Backward, Sidways) with 1 Minute Breaks
Waddled Around 1 Minute with Ball Between Knees
1 X 30 Second Standing Floor Squeeze (Wide Feet)
1 X 30 Second Standing Floor Squeeze (Shoulder Width Feet)
Monday Post Workout
I came home and iced for about 20 minutes on the left adductor with an ice pack, just to facilitate recovery. I felt happy that I had NO PAIN throughout the session/conditioning.
Tuesday
I felt a really good type of soreness. I felt like I got an amazing lower body workout on Monday. The slight soreness felt pretty even on both right and left hip areas. I felt strong, like I was getting stronger.
Today is Wednesday.
Rolling over in bed last night I felt pain in the left adductor and inner thigh. It felt like a good soreness, not unlike what I felt twinges of soreness pain I felt after my physical therapy theraband workouts.
Wednesday Test
Laying on my back with knees at 90 degrees, I squeezed a mini soccer ball between my knees. I immediately feel a shooting pain in my left thigh and adductor area. I feel no pain in my right side doing this. When I stand up and do some very light stretches, I feel some "good muscle soreness" pain on both sides, but it is way more intense on the left.
The muscle soreness is so intense on the left, that I hope its not soreness + injury.
I plan to do an ice bath tonight.
Tuesday, May 29, 2012
Close Call... Don't Stop Now!
This week I practiced bboying three times. The first time I just did a couple windmills, some 90s, and back handsprings. The next practice I did sets of 6 windmills, and windmill to headspin combos. Then last night I was doing a lot of combos, working on trying mill-headspin-90. I got kinda carried away.
I talked to a friend who said that I need to keep doing my physical therapy exercises. He's right. I don't want to get injured again! I need to keep my strength up as to prevent injury and stay strong. I cant let myself forget that I'm still in the ongoing "pre-hab" phase!
Here is a regimen I will do several times a week:
Treadmill: 10 minute mile
Incline Treadmill: 1 minute facing forward, each side, and backwards at 3mph, full incline
Knee Raises: 3 X 25 reps of knee raises, supported by my elbows
High Kicks: 2 X 25 high front kicks on each side, kicking my hand at about head level
Floor Squeeze (Wide): 2 X 30 seconds, with feet about 5 feet apart, "squeeze the floor"
Floor Squeeze (Narror): 2 X 30 seconds, with feet shoulder width, "squeeze the floor"
Theraband: 1 X 1 minute, with each leg, 4 directions per leg
Ball Knee Waddle: 2 X 1 minute, waddle around with a mini soccer ball between knees
Stretch Routine: each stretch once, 30 seconds to a minute
Stretches:
"swivel chair" internal rotation stretches
"yoga twist" TFL and gluteus stretch
"laying turn" TFL and gluteus stretch
"knee hung" laying on the back hugging each knee to chest
"hectic leg cross" laying on back, crossing legs and pulling legs toward chest
Sorry some of the exercises might be hard to follow, but they're in my jargon. Let me know if you want clarification.
I talked to a friend who said that I need to keep doing my physical therapy exercises. He's right. I don't want to get injured again! I need to keep my strength up as to prevent injury and stay strong. I cant let myself forget that I'm still in the ongoing "pre-hab" phase!
Here is a regimen I will do several times a week:
Treadmill: 10 minute mile
Incline Treadmill: 1 minute facing forward, each side, and backwards at 3mph, full incline
Knee Raises: 3 X 25 reps of knee raises, supported by my elbows
High Kicks: 2 X 25 high front kicks on each side, kicking my hand at about head level
Floor Squeeze (Wide): 2 X 30 seconds, with feet about 5 feet apart, "squeeze the floor"
Floor Squeeze (Narror): 2 X 30 seconds, with feet shoulder width, "squeeze the floor"
Theraband: 1 X 1 minute, with each leg, 4 directions per leg
Ball Knee Waddle: 2 X 1 minute, waddle around with a mini soccer ball between knees
Stretch Routine: each stretch once, 30 seconds to a minute
Stretches:
"swivel chair" internal rotation stretches
"yoga twist" TFL and gluteus stretch
"laying turn" TFL and gluteus stretch
"knee hung" laying on the back hugging each knee to chest
"hectic leg cross" laying on back, crossing legs and pulling legs toward chest
Sorry some of the exercises might be hard to follow, but they're in my jargon. Let me know if you want clarification.
Tuesday, May 22, 2012
Progress!! Graduated from PT!
I've been seeing my physical therapist for a month. Today was my third meeting. My exercises have escalated nicely. I did some breakdancing at the session today! My PT said I can start dancing again, but to start off with shorter sessions for now.
I'm going to start dancing, then icing after practice. I'm going to keep doing the exercises my PT gave me as "pre-hab" to stay in shape and prevent any future groin pain. Today is a happy day! I did headswipes and 1990s today at the PT session, painlessly! My only continuing symptom is a slight aching pain when sitting in my car or in a chair, but it doesn't happen during exercise. I have no pain getting out of bed no pain getting out of the car!
Hopefully I'll be doing windmills, 1990s, headspins, etc, within a few weeks! Powermove training here I come!
New exercises my PT gave me are:
1. Hang from a pull up bar. Spread legs and twist side to side, simulating power move spinning.
2. Put a ball between the knees, and waddle around the room, walking while squeezing it. The ball should be a bit smaller than a soccer ball.
3. I can stand in one place and with legs farther than shoulder distance. I can do an isometric clenching of my adductors to "squeeze the floor." This exercise was my suggestion.
Conclusion - My Theory
I think I had/had a flexibility imbalance and was putting too much strain on adductors that were relatively longer than my TFL/gluteal muscles. With really long adductors and a tight TFL, it puts more work on the adductors just to remain in a neutral position. For example, just to sit normally upright in a chair, with good posture and my femurs parallel, I can feel it working my adductors! This should be a natural position!
I am retraining myself to have better internal rotation throughout the day, while exercising, and even sleeping. I sleep with a body pillow and I frequently catch myself rolling over in to hip external rotation. I think my constant external rotation caused a groin pull to become a chronic groin pull! Always being externally rotated means a constantly long adductor, which prevented healing. I informed my doctor and PT about this theory and they said its a good "working diagnosis" at this point. Bottom line: I'm happy to be dancing again!
I'm going to start dancing, then icing after practice. I'm going to keep doing the exercises my PT gave me as "pre-hab" to stay in shape and prevent any future groin pain. Today is a happy day! I did headswipes and 1990s today at the PT session, painlessly! My only continuing symptom is a slight aching pain when sitting in my car or in a chair, but it doesn't happen during exercise. I have no pain getting out of bed no pain getting out of the car!
Hopefully I'll be doing windmills, 1990s, headspins, etc, within a few weeks! Powermove training here I come!
New exercises my PT gave me are:
1. Hang from a pull up bar. Spread legs and twist side to side, simulating power move spinning.
2. Put a ball between the knees, and waddle around the room, walking while squeezing it. The ball should be a bit smaller than a soccer ball.
3. I can stand in one place and with legs farther than shoulder distance. I can do an isometric clenching of my adductors to "squeeze the floor." This exercise was my suggestion.
Conclusion - My Theory
I think I had/had a flexibility imbalance and was putting too much strain on adductors that were relatively longer than my TFL/gluteal muscles. With really long adductors and a tight TFL, it puts more work on the adductors just to remain in a neutral position. For example, just to sit normally upright in a chair, with good posture and my femurs parallel, I can feel it working my adductors! This should be a natural position!
I am retraining myself to have better internal rotation throughout the day, while exercising, and even sleeping. I sleep with a body pillow and I frequently catch myself rolling over in to hip external rotation. I think my constant external rotation caused a groin pull to become a chronic groin pull! Always being externally rotated means a constantly long adductor, which prevented healing. I informed my doctor and PT about this theory and they said its a good "working diagnosis" at this point. Bottom line: I'm happy to be dancing again!
Wednesday, May 16, 2012
Inguinal Hernia Explaination
So, a sports hernia is a "pre-hernia." Specifically, its a "pre-inguinal hernia" so to speak. Its basically an inguinal hernia but there isn't a bulge.
Normal:
Normal (close up):
AHH INGUINAL HERNIA!:
Apparently you can't do any specific exercises to strengthen this odd little area, but you can do exercises/stretches to balance your overall hip strength/flexibility which will prevent this.
Normal:
AHH INGUINAL HERNIA!:
Apparently you can't do any specific exercises to strengthen this odd little area, but you can do exercises/stretches to balance your overall hip strength/flexibility which will prevent this.
Monday, May 14, 2012
Physical Therapy Update
Right now I'm going through week 3 of physical therapy. Here are the exercises I'm doing:
Swimming - breast stroke
Running - on the treadmill 6-8mph
Sprints/Jumprope - intervals of jumping rope 1 minute or sprints in place for 30 seconds
Theraband - I get creative, kicking in different directions
Sideways Shuffle - on the treadmill at 3MPH at full incline for 1 minute at a time
Internal Rotation Stretches - yep
I can do all of this stuff without pain! I have very minor twinges of pain throughout the day, but its basically non-existant at this point.
I'm gonna keep going with these exercises and I meet with my PT again on 5/22. Hopefully at that point I can take things to the next level and possibly start breakdancing again soon!
Swimming - breast stroke
Running - on the treadmill 6-8mph
Sprints/Jumprope - intervals of jumping rope 1 minute or sprints in place for 30 seconds
Theraband - I get creative, kicking in different directions
Sideways Shuffle - on the treadmill at 3MPH at full incline for 1 minute at a time
Internal Rotation Stretches - yep
I can do all of this stuff without pain! I have very minor twinges of pain throughout the day, but its basically non-existant at this point.
I'm gonna keep going with these exercises and I meet with my PT again on 5/22. Hopefully at that point I can take things to the next level and possibly start breakdancing again soon!
Saturday, May 12, 2012
Compression Shorts & Massage
Compression Shorts
I'm wearing my compression shorts every workout now. It's my third week of physical therapy. So far, so good.
Found these on Amazon for a little cheaper than the stores, with free shipping and free tax, ha. Might get a few more pairs.
Massage
It would be nice if I were an elite athlete with a team of trainers, etc, but that's not the case. I watched a YouTube video called "How to Massage Groin Strains" and today I massaged the area with a D battery. It seems to do give be a pretty good, deep massage.
I'm wearing my compression shorts every workout now. It's my third week of physical therapy. So far, so good.
Found these on Amazon for a little cheaper than the stores, with free shipping and free tax, ha. Might get a few more pairs.
Massage
It would be nice if I were an elite athlete with a team of trainers, etc, but that's not the case. I watched a YouTube video called "How to Massage Groin Strains" and today I massaged the area with a D battery. It seems to do give be a pretty good, deep massage.
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