Tips to avoid Groin Strain
Groin injuries account for up to 5 percent of all sports-related injuries, and the rates are much higher for sports such as football, soccer and hockey. Below are helpful tips that may prevent a groin injury:
- Warm up dynamically! This is easily overlooked, but important. Prior to training and competing, ensure you perform a complete warm-up, including slow to fast movements, dynamic stretches (movement stretches) and sports-specific drills.
- Stretch the inner thigh and outer thigh muscles on a daily basis. Tight groin muscles are a large contributory factor to groin strains. Also, hamstrings should also be stretched to insure good muscle balance.
- Regularly get manual therapy and massages from your physiotherapist. This will help to get the muscles flexible and break down any trigger points or scar tissue that can lead to injury.
- Learn sport-specific drills .Your physio can teach you strength and conditioning drills to practice the change of direction and cutting manoeuvres which commonly cause groin strains. This will help the muscles to adapt and become stronger at performing this kind of movement.
- Work on your core stability. Having good core and pelvic stability provides a solid base for sport-specific movements and reducing the chance of adductor strains.
- Strengthen the inner thigh muscles using weight machines and resistance bands. It is especially important to strengthen the muscles in the movement which caused the injury, to prevent a reoccurrence.
- Strengthen the lateral hip muscles, mainly the gluteal muscles. This will help with pelvic stability.
- Improve your proprioception. This is our sense of where each body part is in space and is similar to balance. Proprioception affects the way we move, especially when our balance is compromised and is therefore important in avoiding all injuries.
- Get plenty of rest and avoid over-training! If you train too much or for too long fatigue sets in, which increases the risk of injury.
Please call your Physiotherapist at Physiotherapy For Women on 08 84433355 or visit our clinic at 3 Rowells Road in Lockleys for more information.
1) Sit tall with your knees bent and soles of your feet together.
2) Allow your knees to separate until you feel a stretch sensation in the inner thighs and groin.
3) Place your hands at your toes and lean forward from the hips (not the back).
4) Hold the stretch for 30 seconds. Repeat 2 times.
Feeling of calmness
Haven’t got an hour alone?
Try a three minute meditation: close your door, turn off the phone, be in a comfortable position and close your eyes. Take deep breaths, focusing on your breath as it goes in and out. If thoughts come to you, just bring yourself back to your breathing. Then think about a beautiful image, a flower, a child’s face: look at every detail. Then gradually focus back on your breathing, allowing the breaths to return to a slightly faster, normal rate. Open your eyes. Welcome that beautiful feeling of calmness.
Pelvic Floor Assessment – Ultrasound versus Internal vaginal Examination
There are 2 ways the Pelvic Floor Muscle is commonly assessed
One method is with a Real Time Ultrasound (RTUS).
Ultrasound gives a picture of the muscles and shows if they move with a contraction, which can be very useful for the patients, enabling them to see what is physically happening. It is less invasive as it can be used on the lower stomach, however it does not give any information about the strength or tone of the pelvic floor.
It does not show tight or tender muscles and it cannot show whether the muscles are overworking. Ultrasound can be uncomfortable as you need a full bladder to see what is happening.
Ultrasound used alone does not allow a physiotherapist to prescribe the best exercises for you to help improve pelvic floor muscles issues, as they do not have the entire picture of your problem.
The second way to assess the pelvic floor is through an internal vaginal exam, where a gloved finger is inserted into the vagina.
A vaginal exam can be very daunting and may feel invasive but please be aware the physiotherapist’s at Physiotherapy for Women have ample training in this area. During an exam you can stop at anytime if you do not feel comfortable — you are in charge!
The advantages of a vaginal examination:
• We can assess if there are any tender areas or in the muscle.
• We can assess if you are not able to relax your pelvic floor – which is just as important as being able to tighten it!
Over all a vaginal examination gives the us a much better picture of your problem. This then gives us the information to manage or treat this problem effectively.
The Real Journey
This beautiful quote is very apt at Physiotherapy for Women, where our Physiotherapists guide you with empathy in developing awareness.
Discovering healthier movements and posture, is a journey with many adventures – some easy, some challenging.
Our ultimate goal assists you to find your “new eyes”.
Enjoy that journey with our highly skilled Physiotherapists.