Adductor Tendinopathy | How to Fix it's Hidden Cause!
ฝัง
- เผยแพร่เมื่อ 27 มิ.ย. 2024
- Learn how to fix some of the hidden underlying causes of adductor tendon pain and dysfunction. Adductor tendinopathy is more than just a sore groin. Or, at least that's how we need to think of this if we are to truly get to the bottom of why it's happened to you and what you may need to do address if wanting to fix it for good!
- Grant
Time Stamps
0:00 Intro
1:00 Two hidden causes of Adductor Tendinopathy
1:21 Foam roller low back stretch
4:24 Hip capsule stretch
9:32 Banded squats
12:27 Foam roller adductor muscle release
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Your Wellness Nerd is my way of trying to offer a new perspective on pain, injury, and daily function based entirely on what I'm finding relevant in the clinic day-to-day as a Physiotherapist. I'm a HUGE nerd about optimizing human function and performance and sincerely hope to provide the "a-ha!" moment you didn't realize you were looking for.
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#adductors #adductortendinopathy #groinpain
I genuinely hope this helps that groin feel better! Subscribe!
Couldn’t have asked for a better video
I plan on using a reverse hyper to fix my hamstring and lower back dysfunction
That I will do and excuse me for cussing
I've been battling with adductor tendinopathy for 15weeks and had multiple physio sessions focusing on the adductor strength with little improvement. So glad I found you!!! Since improving my glute strength the symptoms have gone right down!
Literally like magic, been hurting for weeks, I would’ve never guessed to stretch the hip, instant relief after following this. Thank you.
Glad it helped!
Mine are tight....the capsule stretch helps me squat and doodling in the squat makes hip impingement better and tightness better...everthing is so connected...thanks for the video.
thank you for another EXTREMELY helpful video!
You’re always welcome Julie!
Omg you’re a life saver.
Hope it was helpful!
Very well explained and presented. Thank you.
Thanks again mate!
Thanks for your help.. this is an excellent video
Appreciate it Bill! Hope it helps!
very very helpful thank you 👍
Awesome Rosalind! Glad it may have had an impact!
Great video. New subscriber, here.
I like your simple, sitting just talking method, like we’re just a patient coming in to see a practitioner for advice/help.
I’ve watched so many other videos and I’m not denying that some are great too, but it’s just so nice to see a clean one cut, not fancy “technofied” video.
Thanks for the help.
I’m going to up my hip exercises every day so that I actually have DOMs the next day. So far, I’ve been building up gradually cause somehow, my hips just decided to let all the other muscles do the work. Time to reverse that 40 year process 😌
Really appreciate the kind words TS. Hope the videos help you find some relief!
Amazing tutorial
Hope it helps Connor!
Thx for the info.Commented,subscribe and liked
Hope the content is helpful!
This helped my hip mobility immediately!! I have chronic right side adductor pain, possible frozen hip capsule and knee pain.
I had to wait for 2 months during covid to get my left knee replaced (it failed.). Having to walk with my left leg straight for 2 months trashed my right hip.
Thanks so much for this sequence!!!
Glad to hear it may have helped!
Thanks!
You're welcome! Hope the information helpsn
Thank you 🤗
Hope it helped Stellar!!
And I concur there seems to be some relation to this injury and the middle lower part of my right back. Feels like it’s compressed and I constantly feel the need to try and elongate my spine
This has eased my symptoms significantly! Thank you!
You're welcome David! Hopefully it goes away soon!
So helpful
Glad to hear it may have helped Tina!
thanks bro
Hope it helps mate!
Been at this a min .never heard about rotation of knees . Nice point
Hope it helps Bryce!
Thanks
Appreciate it thank you!
Thank you so much. I'll try these out and see if it helps
You’re welcome, mate! Hope they do help, and please feel free to let me know how you go!
@@YourWellnessNerd It's better week by week. As the groin pain goes away I notice the lower back and hip discomfort more. Before I saw your video I didn't understand how several things could be related. It made me realize the old bulged disk and inguinal hernia repair might be connected. And years before that was the bike accident when I was 10. All on the same side.
Good vid
Cheers mate!
@@YourWellnessNerd i started with low back pain in late 2018 (i was a ballet and breakdancer) and it got so bad i had to stop all exersize together in early 2020. It’s on the right side and feels like it’s glued together stuck. All MRI’s show no spine damage and i’ve tried chiro,PT,acupuncture everything. Last year i started getting these insane adductor flare ups on the same side so painful it put me on crutches and a wheel chair for months. These flare ups still happen every so often and it terrifies me to the point where i use a cane or crutches to get around since feb 2022. Could it be a secondary problem to the low back?
Grant, I've been watching your videos a lot today and I love the knoweldge you bring! Quick question. I recently started cycling and I now have pain in the back of my knee/hamstring area. How would you go about correcting/rehabing this? Thanks!
Hey mate! I can't give out any specific advice with assessing someone, but from a general standpoint if someone came in with hamstring/back of the knee symptoms I'd be very interested in assessing the function of their low back. Here's a video that might give you some ideas to explore, but as always it's best to have someone take a look at you for specific advice as to what you should be doing!
th-cam.com/video/mksRZeXLkpU/w-d-xo.html
Could be bike fit; perhaps improper seat height. Consider getting a bike fit done, especially if a medical professional is of no help. Good luck.
Thank you so much I had just finished pt and has this happen to me after a flare up, is there a reason why my lower abdomen pain would be related to this as well?
Thank you again you are the best
Hey David! Sorry to hear that! I can't comment specifically on your symptoms, but from a general standpoint there is a section of the lower back at a similar level or just above that can associate with abdomen discomfort via things called dermatomes. It's situated around the base of the ribcage/top of the lower back. Hope that both makes sense and helps!
@@YourWellnessNerd thank you so much again great to hear back from you, and I will look up a few things and consult with my pt instructor after.
Amazing the relief I felt after one session, Gonna work on mu glutes now. How often should I do these stretches? Everyday?
Glad this resonated too Jozy! Stretches can be performed as little or as much as needed each day. As long as things free up to some degree immediately you’ve reached the minimum dose!
I’ve had this for almost four years. Taken my beloved tennis away from me. I can barely walk
Get into butt excercises (squat and dead lift)....I could hardly walk until I did these for few months,even hip impingement went away...I use to play heaps of tennis and squash which makes one side tighter,then got sick and had to sit around for a long time...but put in the effort and it does get better.
Ive been having some long term issues with my adductor, copenhagens have helped but it always comes back. I think I may also have hip impingement as I was positive on fadar test, would this also help for that? Does hip impingement refer to the groin/adductor? In addition how often would you advise to do this?
Hip impingement is more a joint jamming-type scenario whereas an adductor issue tends to be more of the joint/muscle dusfunction. They may be based on similar issues if the hip is stiff but youd obviously need someone to assess you specifically to figure it out!
Been struggling a year trying to heal groin pain. Was given mri results or groin today with findings of adductor longus teniniophy. Thank you for your explanation in this video I'm hoping somehow I can find the root cause of this as I have FAI in hip with arthritis and Labral tear, lower back degenerated disc and small spinal tear.
Been to multiple specialist that have told me just do physiotherapy for hip but with I haven't gotten relief and keep re-aggravating the groin
Hoping you're recommendations in this video help , thank you
Hope they help too Rob!
I'm in a very similar situation. L4/L5 degenerative disc disease, manifesting as general lower back pain and left side sciatica. Eventually that led to mild left hip labral tearing. All came to a head when I was doing ab crunches and gave myself left side adductor tendonapthy. Now it feels like the lower back, hip, and adductor are all feeding into one big injury, where that whole segment just feels banged up a lot of the time. The stuff I'm doing for exercises in general tends to make the adductor worse. Feel trapped by the whole thing. Were you able to make a recovery?
Unfortunately no
Had multiple PRP injection , shock wave, 20k spent in PT . Still trying to find a solution
I fell on my right hip 8 weeks ago since the adductor is incredible tight
Hope the video helps long term Tina!
Thank U sir! 3:30 AM today --duel spasms in both legs--I have high threshold for pain but both adductors midway between deep groin and knee exploded --all I could do is scream-I was locked up in extreme pain.
Hope you can sort out that root cause Andrew!
I had a TKR in April… this area is still painful….why?
It's hard to know without assessing you unfortunately. It's important to have someone check it out specifically if you're concerned!
The lower back rolling only hurts or tender on my left side wtf. I have inner pain in my left inner thigh oddly wtf. And under the foot too if stretching.
Hope it helps makes sense of things Drew!
How often should I do these? Can I do them daily?
Also.. thank you so much. I’ve been dealing with this pain for 3.5 years chronically. I haven’t been able to run (my favorite thing to do)
Been to an OT and two PTs. None helped or correctly diagnosed me. After my own research and trial/error, I’m like 99% sure tendinopathy is what I have. I will be doing these! Thank you thank you.
Any stretch can usually be performed daily if not more than once a day as long as there's a tangoble change afterward!
I think i have adductor tendinopathy. I was so stupid and ignored it for two month or longer. How long does it take to heal in general?
Do you think its ok to still train leg extensions and leg curls isolated? I think it should not stress the adductor muscle or tendon cause there is no or nearly no adduction in those isolated movements.
It took me quite a long time, but I did develop a fear of pain, what worked for me was a gym session every 72 hours, very strict with it. Started with double leg exercises 3x7 sets to begin with as heavy as you can cope with ( check 24/48hr response) start lighter build up!
Then move on to single leg like bridges, lunges and cable adductor. Same principle
Generally if pain settles within 24hrs then the weight was ok. Don’t be tempted to raise weight too quickly. Remember the same weight and regular gym sessions is still building strength
Tanks for your answer. Generally I am very strong. I train 4, sometimes 5 days a week. Every excersice that is a squat movement hurts. Single leg even more. Going stairs too. I only can work a bit on my quads hams (only machine) and Glutes. My mobility in the hip is not good. Especially on the hurting side. Same vor my ankle. I think that caused it in long term. The problem is i cannot work on it or I force more pain🙈
It was over training that caused mine, and made it worse when I kept it going! maybe give the 72hrs rest between sessions a go a lot of research says the collagen takes this amount of time to fully repair between sessions
I spent a lot of money on physios over the course of 2 years and slowly strengthening my gap flexors and glutes reduced the symptoms to the point where I could return to activity! It’s a tough one isn’t it, don’t give up though, I never thought I’d get back to what I love doing but I did! You’ll get it right again!
Hip**
i GET THIS LIKE A HEART ATTACK PAIN THAT RUNS THRU INNER THEIGHS AND ITS BOTH INNSER THEIGHS I THINK I TORE THEM BUT IN THE LAST 2 YEARS ITS GOTTEN SO FKN BAD WHAT DO I DO HOW DO I BRING THIS SHIP TO MY DR,? IM LOOKING FOR ASIAN DR. TREATMENTS OR TO RELEIVE THIS AWFUL PAIN
I hope you’ve since found some answers!
Next time use better mic
I will just for you mate
Thanks!
You’re too kind Julie! Appreciate it!