-
Strained Adductor Muscle
So I’ve gone and done it again 🙁 I keep getting overexcited to make progress, pushing myself a bit too far, and getting these minor injuries, and now I need help again.
Sometime last weekend I did a pancake stretch where I went just a little bit too far and felt some discomfort in the adductor muscle of my right hip (I think – the one at the top of the inner thigh, where the leg meets the groin). I also think I didn’t get out of it slow enough – I basically leaned back and put my legs together right away. I didn’t feel discomfort for the rest of the night, but I’ve been feeling soreness in it ever since, especially when I do anything that stretches that muscle or uses it (like quickly moving my leg from side to side, and during some pole/floorwork). I think I mildly strained or pulled it, and I don’t want it to get worse.
So far all the advice I’ve seen says to take a break from exercise to give it time to heal. My problem is that I can’t do that completely because of work (exotic dancer). I’ll definitely focus more on floorwork this coming week, but I even have to be careful with that, and I really do make quite a bit of money off of pole itself. What kind of things is it best to avoid on the pole and on the floor? It’s really hard to think of something that wouldn’t use my adductors at least a little bit =/ I guess more upper-body based stuff would be good?
-
4 Replies
-
Ouch, sorry to hear you strained something! It’s always really frustrating, especially when you need it for work.
Have you been putting ice and heat on it? These, for me, do a world of good for healing and feeling less painful when I must move or use the thing I’ve pulled (whatever I pulled at the time!). I found ice was so good for my rotator cuff a long time ago, I didn’t even need painkillers for it.
Otherwise, I think you’re on the right track. Rest it as much as you possibly can, and lay off the stretching for that area for now. If anything hurts, try not to do it again!
Take care of yourself 🙂 -
Currently nursing a torn adductor myself. I (quite literally) feel your pain. Avoid using it as much as possible (duh). I went to a physical therapist who does sports medicine massage and he was ridiculously helpful. Moved me around, broke up some scar tissue that was forming (OWW), Put those bulbs on the site where the heat creates a suction and pulls your skin (and blood) into the bulb, and applied some Chinese tincture anti inflammatory which freakin rocked. I would strongly suggest seeing a physical therapist. It’s truly worth the money if this is your career—not to mention your health and passion. I’m in the EXACT same boat. It was well worth the investment. Also, REGULAR icing. This is what I did for about a week or two
Ice on 7min
Let it Warm up naturally to ambient temp
I’ve on 7 min
Let it warm up again
Soak in a hot Epsom salt back for 7-10min and REST (did this right before bed)
It really helped. I’m still healing but I can pole and I’m starting to gain more mobility as I break up the scar tissue (again, OWW)
Rule of thumb, if movement hurts… Don’t. Get creative and find a way around it. Very challenging sometimes. Good vibes for quick healing!! -
My girlfriend just suffered the same thing. It’s called a groin pull, and it can take up too a month or more to heal. Best way to warm up those muscles are to sit down frog style with bottom of soles touching. Press gently on top of thighs for groin stretch. Did this religiously in ballet class and never had issues Good luck to you. It took several months for my friend to heal.
-
I hope everyones injuries are improving by now! Keep in mind ice is great for the initial injury and if you find there is swelling after using that muscle group. Heat works well for soothing and improving blood flow to areas like tendons, ligaments and lower blood flow areas. The theory is that by improving blood flow it can speed up healing, so for some, icing too often can slow down the healing process by decreasing blood flow. Massage and foam rolling after the muscle has been warmed is helpful too.
Log in to reply.