Update: about 3 years ago I commented below. Very happy to say my injury cleared up in the months after reaching out to Sara and following her advice. She was incredibly kind to respond and I really, really appreciate her generosity and excellent guidance. As I said in my original comment, it was an extremely persistent and frustrating injury which just refused to heal. It required proper remedial action and targeted training. The exercises and protocol suggested by Sara were 100% effective, and in the years since I've had no relapses and could reintroduce all the activities I had to avoid while injured. A big thank you and I wish you all the very best.
Hi, I’ve just found your video and so will start doing these exercises! I’ve had OP since having my son 30 years ago, but flares up every so often and now over the past 2 months since starting Wonder Core exercises. I can feel my inner hip bone rub, when I walk etc. So hope this will strengthen my core so can continue to exercise! Thank you
I side plank might even be too much in the early stages because the side plank puts quite a bit of demand on the adductors which could continue to flare up the pubic symphisis. A regular plank with short holds in the beginning is going to be more beneficial than the side planks, at least safer.
If this is early in the diagnosis then that accordion exercise should probably be limited to an isometric hold rather than reps of the full motion. People who are dealing with this usually have instability issues and will have symptoms worsen with more motion. It's stabilizing strength that we need. I have this dysfunction and if I did what you recommended then it would be a major set back.
Hi, please share any tips. I'm in early stages and just imagining doing these moves is painful! Any help welcome as my physio basically said take it easy and goodbye 😕
Agree with sentiments here. At early stages of OP also, and as an elderly person I have to dial down some of the stretch exercises. Though these look promising after building up with say, squeezing a beach ball between your legs. I have arthritis/sciatica problems, so my mistake has been not working on all the areas of inflamation so you do not get an imbalance causing even more pain. Final note, sometimes rest, ice & heat help quite a bit over time to assist in the slow healing process.
I have osteitis Militias Pubis that has been caused by an infection (E coli) from post op prostrate removal. Are these exercises relevent and safe for me. I have had it for 1 month now
im changing from swimming to football and ive had shin splints played on them and theyre gone since doc told me that ur legs are not used to ground impact, is my op/groin pain the same problem? ive never had it before
Great information, many thanks. Dealing with pain right where the adductors attach to the pubic bone for so long now. Incredibly frustrating injury. I play a lot of sports so I’m putting it down to that- adductor overload, poor mechanics probably. Any other exercises or mobility work that could help? Thanks!
Hi! I'd want a little bit more info before steering you in a direction on other exercises, any chance you'd want to email me? drsaravandykedc@gmail.com.
Hey, very informational video! From 7 months now I have problems with the pubis area, because I did too many static stretching in December and after a lot of doctors the verdict was insertionitis of the adductors. I feel much better, but I still feel my left leg weaker and not a good feeling to my pubis. If I don't officially have osteitis pubis can these exercises help me or I can worsen the situation? Thank you in advance!
Since my last labor (which was a miscarriage) I developed this inflammation. I thought I was going crazy, but it makes sense to why I get inflammation in that area now. I’m gonna try this out. Hoping it will work. How many reps per day should I do to keep the pain at bay?
Osteitis pubis is not only from the central joint. It is also on the front bone of the pelvis. Mine was caused by over stressing this area by kicking a football. Apparently this is a common reason. Are these exercises applicable foff TV this injury.
@@brandonmayes598 I have just rested it. It doesn’t bother me but if I do any strenuous activity it may well return. Walking is fine and playing football with my grandson is ok. However I don’t kick with left foot but use right. I am 67, a younger person, who wants to return to sports, may have to investigate the “exercise strategy” to recover.
Would you know what causes pain in the muscle on your upper thigh kinda where your thigh becomes your butt that little fat part of your adductor. I keep feeling it inflamed and tight when walking I have gone to doc got ct scan and shows nothing but it feels like I’m alway tight I can feel ligaments there how do I know if I tore something it’s been years it comes and goes. I have tremendous amount of stress in my life my doc and urologist attribute it to that..? Sorry any insight would help thanks for your time
Hi! So I definitely have some ideas about this but would need to ask about your life activities, what things tend to cause or relieve pain, etc. If you'd like to email me at drsaravandykedc@gmail.com, it would be much easier for me to point you in the right direction.
I have OP and while it gets sore I continue ride Peloton and do their functional strength classes (with lighter weight than normal). Is this okay or am I stressing the condition more?
It kind of depends on what caused the OP...if it's adductors pulling on the joint, then biking could irritate it. But usually if it doesn't irritate the joint directly, then I wouldn't worry. The best answer to this question is a lot longer than what I'd write on a TH-cam comment, but if you want to give me more details, etc. and chat about it, you're welcome to email me at drsaravandykedc@gmail.com.
Not sure if I have Osteitis pubis or not. I know I have groin pain when raising my knee in the area close to the pubis area. And when I lie on my back with knees up in table top if I press on my left knee like I’m trying to force it down that hurts as well. I can’t seem to find pain or tenderness when I press hard all around there nor do I have any pain when I cough or you know like you would with a hernia. But what makes me thinking have the Osteitis pubis part is that sometimes at night sleeping on my side or often when driving a long time, I get this dull ache in that pubis area that will make me think it’s something worse with you know my “ plumbing”but it seems tied to the groin pain imo. IDK. Can the O P be a result from a groin muscle injury? Been nagging me for a year or more. Seems to get sorta better then goes bad again 😢. Never heard of the accordion exercise. Think I’ll try that. Subbed.
I saw an orthopedic & did some imaging to see any damage to pelvis region, including the symphysis pubis as well as checking for hip & lumbar arthritis. Surprising how much learning goes on when you really investigate. Plus, having a good orthopedic for consultation is beneficia to get to the source of the problem. Rest, ice & heat with easy-going stretches has helped me, and a good PT helps once you figured out the cause of pain. Orthopedic did not recommend PT at first because I had severe sciatica or arthritis. I did do lots of rest, ice & heat, which help. Though, you still have to move or you just going to rust out. It is a bit of a long process so patience is key.
Hey i was recently diagnosed with mild osteitis pubis … the pain has been there for more than 4 months so can you suggest a few strength building exercises
I am suffering op for past 7 months .. I meet and showed it to physio he just looted me ..I meat physio 1st month only but it's been 6 more months ..n not getting well 🥺🥺😭
@@Blkac-pill-Black-Life Have you ever tried a suitcase carry? That's another version of a side plank. BUT if it hurts, you may just need to try a regression or just not be ready for the exercise-if there's an injury and the side plank flares you up, that's not the kind of pain you should work through. Perhaps you need some exercises that relieve pain before getting to the strength work.
Update: about 3 years ago I commented below. Very happy to say my injury cleared up in the months after reaching out to Sara and following her advice. She was incredibly kind to respond and I really, really appreciate her generosity and excellent guidance. As I said in my original comment, it was an extremely persistent and frustrating injury which just refused to heal. It required proper remedial action and targeted training. The exercises and protocol suggested by Sara were 100% effective, and in the years since I've had no relapses and could reintroduce all the activities I had to avoid while injured. A big thank you and I wish you all the very best.
Ive never seen this exercise, cool. I will always watch your vids because they are short and no-nonsense, thanks.
You are so welcome! I am so glad they're helpful for you. Though I will warn you, some of my videos are a bit long-winded at times!
Thanks for the upload, I will try these and hopefully get some results.
Hi, I’ve just found your video and so will start doing these exercises! I’ve had OP since having my son 30 years ago, but flares up every so often and now over the past 2 months since starting Wonder Core exercises. I can feel my inner hip bone rub, when I walk etc. So hope this will strengthen my core so can continue to exercise! Thank you
You're welcome! Let me know if you have any questions about those core exercises you've been doing lately.
I side plank might even be too much in the early stages because the side plank puts quite a bit of demand on the adductors which could continue to flare up the pubic symphisis. A regular plank with short holds in the beginning is going to be more beneficial than the side planks, at least safer.
If this is early in the diagnosis then that accordion exercise should probably be limited to an isometric hold rather than reps of the full motion. People who are dealing with this usually have instability issues and will have symptoms worsen with more motion. It's stabilizing strength that we need. I have this dysfunction and if I did what you recommended then it would be a major set back.
Hi, please share any tips. I'm in early stages and just imagining doing these moves is painful! Any help welcome as my physio basically said take it easy and goodbye 😕
Agree with sentiments here. At early stages of OP also, and as an elderly person I have to dial down some of the stretch exercises. Though these look promising after building up with say, squeezing a beach ball between your legs. I have arthritis/sciatica problems, so my mistake has been not working on all the areas of inflamation so you do not get an imbalance causing even more pain. Final note, sometimes rest, ice & heat help quite a bit over time to assist in the slow healing process.
I have osteitis Militias Pubis that has been caused by an infection (E coli) from post op prostrate removal. Are these exercises relevent and safe for me. I have had it for 1 month now
Wow that accordion looks hard but you are it look easy.
im changing from swimming to football and ive had shin splints played on them and theyre gone since doc told me that ur legs are not used to ground impact, is my op/groin pain the same problem? ive never had it before
Great information, many thanks. Dealing with pain right where the adductors attach to the pubic bone for so long now. Incredibly frustrating injury. I play a lot of sports so I’m putting it down to that- adductor overload, poor mechanics probably.
Any other exercises or mobility work that could help? Thanks!
Hi! I'd want a little bit more info before steering you in a direction on other exercises, any chance you'd want to email me? drsaravandykedc@gmail.com.
Bro are you cured. Update me
@@ElijahLife99 bro- i'm healed!
@@ElijahLife99 Bro, I'm healed
Hey, very informational video! From 7 months now I have problems with the pubis area, because I did too many static stretching in December and after a lot of doctors the verdict was insertionitis of the adductors. I feel much better, but I still feel my left leg weaker and not a good feeling to my pubis. If I don't officially have osteitis pubis can these exercises help me or I can worsen the situation? Thank you in advance!
Bro u cured now...and how pls tell
Since my last labor (which was a miscarriage) I developed this inflammation. I thought I was going crazy, but it makes sense to why I get inflammation in that area now. I’m gonna try this out. Hoping it will work. How many reps per day should I do to keep the pain at bay?
Osteitis pubis is not only from the central joint. It is also on the front bone of the pelvis. Mine was caused by over stressing this area by kicking a football. Apparently this is a common reason. Are these exercises applicable foff TV this injury.
have you found anything that works with taking op away?
@@brandonmayes598
I have just rested it. It doesn’t bother me but if I do any strenuous activity it may well return. Walking is fine and playing football with my grandson is ok. However I don’t kick with left foot but use right. I am 67, a younger person, who wants to return to sports, may have to investigate the “exercise strategy” to recover.
also can you recommend some core exercises? plank i can do up to 5 minutes side plank prob two mins
thanks alot btw, nice and short vid with great explanation
Would you know what causes pain in the muscle on your upper thigh kinda where your thigh becomes your butt that little fat part of your adductor. I keep feeling it inflamed and tight when walking I have gone to doc got ct scan and shows nothing but it feels like I’m alway tight I can feel ligaments there how do I know if I tore something it’s been years it comes and goes. I have tremendous amount of stress in my life my doc and urologist attribute it to that..? Sorry any insight would help thanks for your time
Hi! So I definitely have some ideas about this but would need to ask about your life activities, what things tend to cause or relieve pain, etc. If you'd like to email me at drsaravandykedc@gmail.com, it would be much easier for me to point you in the right direction.
Please can i still be doing my regular set up to strengthen my core muscles while still have having pains on two of my pubis bone?
Depends on what kind of exercises you are doing.
Thanks
You are so welcome!
I have OP and while it gets sore I continue ride Peloton and do their functional strength classes (with lighter weight than normal). Is this okay or am I stressing the condition more?
It kind of depends on what caused the OP...if it's adductors pulling on the joint, then biking could irritate it. But usually if it doesn't irritate the joint directly, then I wouldn't worry. The best answer to this question is a lot longer than what I'd write on a TH-cam comment, but if you want to give me more details, etc. and chat about it, you're welcome to email me at drsaravandykedc@gmail.com.
Not sure if I have Osteitis pubis or not. I know I have groin pain when raising my knee in the area close to the pubis area. And when I lie on my back with knees up in table top if I press on my left knee like I’m trying to force it down that hurts as well. I can’t seem to find pain or tenderness when I press hard all around there nor do I have any pain when I cough or you know like you would with a hernia.
But what makes me thinking have the Osteitis pubis part is that sometimes at night sleeping on my side or often when driving a long time, I get this dull ache in that pubis area that will make me think it’s something worse with you know my “ plumbing”but it seems tied to the groin pain imo. IDK. Can the O P be a result from a groin muscle injury? Been nagging me for a year or more. Seems to get sorta better then goes bad again 😢.
Never heard of the accordion exercise. Think I’ll try that. Subbed.
I saw an orthopedic & did some imaging to see any damage to pelvis region, including the symphysis pubis as well as checking for hip & lumbar arthritis. Surprising how much learning goes on when you really investigate. Plus, having a good orthopedic for consultation is beneficia to get to the source of the problem. Rest, ice & heat with easy-going stretches has helped me, and a good PT helps once you figured out the cause of pain. Orthopedic did not recommend PT at first because I had severe sciatica or arthritis. I did do lots of rest, ice & heat, which help. Though, you still have to move or you just going to rust out. It is a bit of a long process so patience is key.
Hey i was recently diagnosed with mild osteitis pubis … the pain has been there for more than 4 months so can you suggest a few strength building exercises
Sounds simple but first thing...side planks! Glute bridges with bands. Those are some simple ones to start with, then you've got to build from there.
@@dashchiropractic7240 thanks alot!
@@kunaljain3662 You are so welcome!
@@kunaljain3662 bro is your op cured
@@kunaljain3662 do you use Instagram
❤
I am suffering op for past 7 months ..
I meet and showed it to physio he just looted me ..I meat physio 1st month only but it's been 6 more months ..n not getting well 🥺🥺😭
How are you know
Sorry to hear that! I hope it gets better soon and you find the right rehab for you.
omg the acordion one i never heard of i just did it it feels good thank you got 2 sets left!
So glad it helped! Love using that with patients.
i hate the side plank cuz it hurts immediately
it doesnt get any better and gym only makes it worse so frustrating
and im over 2 months of working and strengthening this damn area
@@Blkac-pill-Black-Life Have you ever tried a suitcase carry? That's another version of a side plank. BUT if it hurts, you may just need to try a regression or just not be ready for the exercise-if there's an injury and the side plank flares you up, that's not the kind of pain you should work through. Perhaps you need some exercises that relieve pain before getting to the strength work.