Top is bad the two mostly this physical service call me today
Hi Folks, I'm Bob short physical therapist grad ionic physical therapy
We are the most famous physical therapist on internet in our opinion of course today
We're talking about absolute best [Rhoyne] pain self treatments exercises and stretches that you can do
Guaranteed so that's that's quite a complex sentence Bob [alright]. Let's get into it [alright] today
We're gonna talk about this to where you get a cot. It's a common injury especially in football and soccer
especially soccer
I think when you're doing those cross passes right without a
lateral motion
So it's very you know pretty easy to diagnose a lot of times you're going to getting pain in the groin or in this
Inner side right there's some ask you some pretty good-sized muscles
And you know the groin muscles consist of what floor muscles you have at least a dr.. Longus adductor Brevis pectineus now in addition to
bringing the legs in and across
They also Flex the hip right so you may have some pain bread when you lift your leg up like this, right?
You're going to have some pain when you stretch your leg out to the side, right?
One of the good telltale signs is if you squeeze your legs together like I put a fist
Squeeze your legs together and that hurts in that area and a pretty good sign that you pulled the muscle there and pulled a groin
Muscle so the primary job of a groin is to bring the leg to the midline or [toward] the center?
But they do stabilize they do some flexion. There's no muscle adjust those one thing right, right?
so there's usually third degrees of injury [three] degrees of injury third degree three degrees of injury and
The third Degree [is] where you actually care the muscle
So in that instance my guess is you're going to be seeing an orthopedic surgeon quite often because it's complete tear right so very
Uncommon I wouldn't think that happens that much yeah where we're going to kind of put that through the side
so we're talking about the first degree or second degree tear sure so
The first thing you're going to want to do is you're nice you're going to start by I so. Yeah, I [pulled] it out
It's not going to feel [very] good you got one yeah, we got one right here
And you may do that in a recliner laying down and get that cold back in there just relax for 20-30 minutes
Avoid things that you irritated that make it hurt yeah
We actually have an old video brad of how to make a nice back
I think I'll link that up a putter up there because that it's actually very helpful
especially some of these are new are new people who are having watches right and
Realize that we have a lot of videos [that] can help them stay safe healthy strong vibrant
Exertion a accessible which makes us beg you that if you're watching for the first time please take a second to go ahead and hit?
The subscribe button [code] as we upload every day you get back to the old adductor muscle
Okay
growing so we started off with some ice and you're actually going to rest it [to] I mean you can't be out [there] playing when
You're when you've injured this right, right?
And you can you know you maybe can do some things that don't hurt right like walking, right?
But anything that's going to put stress on that muscle you
Can't you can't be doing?
so then this is kind of the crux of the treatment brad is you're going to start off some [cross-fiber] friction massage sure and
Ideally you'd like to do this in long stretches
But you probably won't be able to do it because your hands are going to fatigue, right?
But very simply what you do is [gonna] get itself in a position where?
I'm gonna go this way [right] actually let's say
This is my injured leg breath and put it up here and the injury is going to be quite up
Your the groin quite often you guys and the muscular tenderness
Junction it can be in the muscle itself it can be where the tendon attaches to the bone to work
But most often it's at where the tendon beats the [muscle], right?
So and you'll know because it's going to be the [tender] [spot] going to be the tender spray and is that's all you need to
Look for is what weird where does it hurt you take one finger on top of another two fingers together?
Whatever wheelchair
We do and you're going to go in [there], and you're going to find this tender spot
And you're going to rub up and down across the fiber, right?
That's why it's called cross fibers right the fibers will lengthwise through [the] leg we're going across yeah
And this is going to get more blood flow to the area
The other thing that's going to help with rad as you know is it's going to help
Take care from that scar cheese you have to anyway break up that scar tissue, so when he heals it feels healthy and strong
Right because when scar tissue is laid down [its] laid down in a [radek] fashion, so it's kind of like Chaos, right
It's like a web. You're doing wonderful words today by trying to come over
Here, okay, all right
We better keep going
So this is going to help those fibers align now the problem like I said is you know?
[syriac] to invented this and by the way, you're going to push pretty hard ground. Yeah, there's a lot of muscle
There's the object deep you want to get really [onto] that and and ideally what you should feel after 30 seconds 40 seconds
maybe a minute is that it actually starts to feel a little bit better or the pain levels out right if you do this and
It just hurts hurts hurts and gets worse back off ice for a while. Then come back to it again, right?
it's too early so the day and record here [see] [rex] recommends 20 minutes [two] times a week for three to four weeks sure but
Most people can't [reach] what there's nobody to carry when you're doing that cross friction your fingers get tired might get tired after about five
Minutes, that's all and that's usually what I would say is five minutes. You could do that four times a week honor and and
You know it you can actually ice then afterwards [you're] [sure] if you fire it up a little bit
That all then what are we going to do well after that then after [a] few I'd say
You know after the pain starts to come down you're going to want to start doing some strengthening and stretching sir to that area?
one of the strengths and
Techniques, you can do is just take a small ball ball
I'm having trouble staying then yeah here. Just use it okay
I don't know what you're talking. You can do this laying down, and you can do it sitting like this red
You can just going to do some squeezes, and they're going to be gentle to start with yeah this shouldn't create any sharp pain
Maybe a little discomfort like a good working thing, right?
So you know you're bumping up into the pain as we have to say [ten]
15 at the most is what I typically fish or start off with that
And then eventually you can do like three sets of ten sure oh
clapping get a little you know a minute rest in between and you can work and rub that muscle a little bit and then if
You want to work some other parts of the fiber you can actually take a larger [Bowl]?
You know and you [can] do the same thing here or again. You can do a lane down
Right [you] start doing squeezes like this right again
It's getting some of the different fibers now because we're further up right so the hips are more abducted so different fibers have [at] work
And you can even go to the largest ball wall near extra
Athletic people who will get full range of motion you know plessy playing soccer football
They're gonna really work those legs, and I would even start doing a little you know at [Levon] bit and brad
Maybe do a little bit dynamics when we use them bring it up here now
You're [gonna] leave it getting the hip flexors that is I mean it's acting as a hip flexor [and] a hip adductor
Absolutely [well] this is a little more advanced okay. That's enough Bob
Grad tries to keep me on track. It's really difficult
[alright], if you don't have a ball one of the simple things you can start with is just laying on your side and doing hip
Adduction sure sure you want to it. No, okay? I'll do it. I had something else on my mind
That's why I said no, I didn't want to miss going okay?
So really just lay on your side got the other leg up and you're going to start doing some lists like this
And this is one of those that looks a lot harder than it looks [a] lot easier than it is right
Yeah, I know. I didn't say that right. I think I get that speech therapist yeah
Yeah, you can do a little bit of hold when you bring it up
It's not hard for the first six, and then it starts getting a little bit difficult right you have to understand
I'm 56 years old or two so I might not be any letter get information out. I let it out yet. All right
What about the stretches Bob?
Yeah, well show the other band oh, oh yeah, cuz that weird van a little more advanced [alright]
The stretches that we're going to want you to do before an event
Are different than what we want you to do after event especially [when] you're in what we call?
[fourth] where you need a lot of power, and you know quick stop and start [yeah]
You want to do dynamic stretching sure because if you stretch the fibers too much before event like that
You actually take some of the power away okay? So is this show. So very simple what you're going to do I?
give Lani a second to adjust the
Camera this is my involved like I'm [gonna] do it on both sides
But you're going to do some swings like this, and I think you've seen people doing this right rather
I think a lot of sports these are very common right and
The leg is relaxed you're just getting them off the outer stretch and relax at the same [they] [can] go straight back
And you can also turn your foot this way a little bit because it starts getting a little better
But the other one you're going to want to do is actually going back and forth. Yes
this is one were three up against the wall in front of you is the way I kind of like to do it then you're
swinging this way the wall is here use your imagination there you have that leg [relaxed] and
Obviously, you know you want to don't take it to the point where you're actually injuring things but start off with small
[hands]
oscillations and then work [the] larger ones
Yeah, I use. Good [judgment]. You remember you got an injured muscle there
You don't want to re-enter it by doing too aggressive of a [warm-up] now in the evenings, then you can do static stretches pressure
That's where you can do a stretch where you can go ahead, and you know go ahead
Well, I'm gonna show this one brad. Give me a pillow now. This is a good one to do we're going to put your
knee down you're down Lonnie
I'm stretching this side
I'm going to bring the foot out like this and just chairs in the way brad
I'll come over here more
That's what happens when you're six and a half foot
[yeah], big room so [I'm] starting with the [toe] forward first for 30 seconds sure okay
And then I'm going to put the toe at a 45 degree angle brad yeah
So we're talking about this right here, so straight [forward] for your bar
And then you're going to go up to 90 for the last 30 seconds and what that's doing
Is that's rotating the hip where these muscles connect?
We're getting a stretch in the hip as well again one of those things that look looks mini school
But it can be a little hold it right. This is just a good stretch
[you] [want] [to] have good posture, right?
You want to want to be leaning this way or this way sure and when we finish off brad? What was that dynamic strengthening?
Oh, yeah, it's a band. This is a if you can use some air tubing you get a wrist
Or foot strap foot strap ankle strap and with this I will start
How are we doing? [are] you getting [okay]?
Yeah, that's fine. If you [just] that's all [you're] yeah, we don't they don't want to see my stage ahead anyways
So you see the resistance
I rivairy the resistance obviously by how far walk later by the color of the band, but I'm going to inflection
And they can turn 90 degrees [in] here. We're going right directly at those hip abductors that growing muscles working directly right now
[now] don't overwork it when it gets fatigued stop, but you know and you could go all four directions. You can work that way
Certainly not going to hurt you [that's] [certainly] that's going [to] be good for your hip overall exactly in this way
It's good for your balance. That's one of those things like Bob mentioned
This is getting you ready for the activity again
Right [so] right before you're going to go out do the real thing exactly so thanks for watching all right
you