I am in my middle 50s, partner in a family lumber business with two sawmills. I was working at the mill, piling lumber when one of our guys was out from back pain. Horsing the timbers around, as well as the planks and the boards, my groin became sore, and today as I moved a piece of wood sideways, in a twisting movement with my centre, I pulled my groin muscle. I went to the doc as it was bothering quite a bit, and had been bothering a few days. In college Doc used to work out, and recommended no weights for 3 to 4 weeks, and prescribed valium, which I have never taken before. I will behave myself for a time, especially as he says no twisting or anything that your body tells you is not good to do.
It does not bother me enough to do NO exercise at all for my upper body, but I will not be doing barbell rows unless after a while I do them with one hand, with the other one bracing. Presses will not affect me at least not the lighter presses, but I will miss doing squats and any other pulls that I normally would do.
So anyway, after some rest time, what are some exercises that are useful for strengthening the adductors, and also the groin area? Before this injury, a couple of months ago, I was doing scissor types of leg lift/movements, which helped for a time, although I could feel some vulnerability there.
I would take the doctor's advice. Even most upper body work will take some groin involvement in stabilizing your body. 3 or 4 weeks won't kill your progress, and is much better than further injuring your groin.
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Thanks for the return. Yes, I am trying to be sensible. I feel a lot better now, and I handle weight in lumber. He mostly cautioned me about turning and twisting, or uneven ground, not to stop work. Hitting a sideways move against unexpected resistance hurts like the blazes. Doesn't matter if it is just a simple body move, or bumping one's self.
It is bothersome to be hampered.
What I need, after some time of relative rest, is to find is exercises that are more effective in exercising my lower abdomen, and also the adductor muscles. I find that just calisthenics are good, when you have a sensitive part. What would be handy for the insertion of those adduction muscles would be if I had a light strand which I could somehow hook up to pull gently sideways, AFTER things settle. I will just do range of motion exercises at first, no resistance. Get one of these groin pulls and it will educate a person real clearly about that.
Actually, I have thought that the hand and thigh lift would be helpful. I do deadlifts, but I need to exercise the groin area from another angle. If the big lake were warm enough, then leg scissors in water would be helpful exercise.
Well, thanks for the reply.
Last edited by NordicMan; 06-17-2009 at 07:57 PM.
Bad girls like the ones you see all the women doing at the fitness center. It's not about pride - it's about what works ha
However, I never get into these places.
**I take it that what you are talking about is some kind of squeezing action, employing the adductors, eh?**
I had thought squatting would strengthen the adductors, but I strained or perhaps pulled the adductors, perhaps that muscle that runs above(pyramidalis), but it may be referred pain from the adductors and tendons too. Horsing the rough sawn timbers with knees and hands making it a whole body manouevre is a strain, the heavy beams only slide so well.
So far, just using the ibuprofen and valium, light stretches and rest. I would like to just get going on training again, but that just prolongs things.
Band pull aparts with the legs, lots of mobility work, dynamic stretching if you can complete the movements pain free (pain free, not hurt free), icing, lots of hip mobolity stuff, Foam rolling too.