I have seen multiple doctors, a urologist, a pelvic floor physical therapist, and none of them really could tell me whats wrong. The stretches the physical therapist recomended helped 80% but then after working out I got another flare up. This is the first time I was able to find a real explanation of whats happening
@@heerakmalakar2438 for me was 3 and a half months. I’m 50 thou. Resting was the key. The last month of recovery I also used ktape on my groin and I felt that sped up the process.
I’m 24 and have been hitting the gym hard but recently came to the realization I gotta chill while I recover from this cuz it’s been about 2 months and I’m still trying to recover from this. It’s tough, sometimes it’s better through certain PT and dry needling but this video was incredible tbh. It helped my anxiety for sure at least and I got a clear idea of what it is. My right ball feels like it could sag to the floor. Annoying.
thank you for actually saying this, you're the first person who has mentioned all the synergies, i over rotated on a bat swing and heard a pop in the groin area but every time i tried doing core exercise it was worse than doing anything groin related so i couldn't figure out what the actual injury was - after 9 months it's finally starting to be pain free
Thanks for this. Strained mine doing 100 sit ups in one go. Been doing these for years, but think I overdid it. Seen GP and he ruled out hernias or bladder infections.8 weeks have gone by and almost forgot about it as pain had gone. Did some exercises when I pulled one leg across the other this morning and the pain came back this evening. This vid gives great advice. Will try to follow it as I want to get back on the bike as soon as possible. Really missing it now.
@@eduardsiger1860 Pain completely gone now. Sorry for not replying earlier. Saw a physio and she thinks it as related to a back condition., so possibly referred pain. Give me some exercises to do which seemed to help. Haven’t ridden since September and it would appear that this may have been the cause. I don’t know. All I know is the muscle pain has gone and I don’t want it back.
@@To_energize Hi Abhiram. Well, happy to say the pain has gone after 20 months. Was riding with it during that time, so not sure whether cycling may have been contributing to it. Physio thinks it may have been related to a back condition so possibly referred pain. Pain was diagonal from right of belly button down towards groin. Hernia ruled out. No lumps. No infection of any kind and nothing wrong with bladder etc, so definitely musko/skeletal. Had scans done and nothing showed up. It’s been a nightmare to be honest not knowing what it could have been. May have lifted something or it could have been cycling related. Who knows! If you have no other symptoms other than the ache, it’s probably muscle based injury, but get it checked out by a specialist. It will go, just be patient. I thought it would have disappeared within 8 to 12 weeks after first noticing it, but 20 months! Take it easy!
I am have struggling with this for 2 months. Have seen 3 different doctors, none of which could give me a reason for my pain. This is 100% my problem and now that I know what it is, I will seek the appropriate help. Thank you so much.
I started with strained back and sciatica. I don't have anymore pain but I do have swelling in this area described in the video and numbness stiffness. I thought it was hip flexor strain but I did the 1st exercise and heard snaps and instant relief. Ive had this injury for over a year now. I have aggravated this area so bad one side of my face and head have internal swelling causing my neck to feel imbalanced. Causing my traps to hurt. Ty so much for this video. Such a major help i hope heal properly bc after a year of this and that im extremely frustrated and willing to do anything for relief. I'm only 33 yrs old and this really sucks. Thank you so much again for the hope of one day being just normal. It's so hard to sleep and stay asleep bc of the internal swelling it's just hard to sleep last night was my 1st night of 8 hrs of sleep but never consistently staying asleep the the stiffness or muscle spasms wake me up each night. Smh.
I think you just saved my life! Quick synopsis, I had spinal surgery last October and when I was lifting my handicapped son, this started happening. i've also had a c-section in the past. My surgeon said all of my hardware was fine and couldn't find anything wrong. It's in my mind I guess, LOL. I'm sitting here in severe pain and couldn't figure out what was going on. Now I have somewhere to start. Thank you so much!
I have an abdominal pubalgia; tear in the recuts abdominal muscle. You have been more helpful that my PT that only focused on my weak bladder instead of all these other muscles you speak of. Even my rehab dr didn’t give me so much info. Thank you. I hope I can do some exercises to get rid of this groin pain.
I never comment. But your video has been so helpful I feel that I must thank you! You have given me the answers that ct scans etc were unable to provide. Thank you so much.
This video is really helpful, I’ve had this pain for quite a while now, I feel much pain while playing football, because I’m a footballer, and I run a lot with the ball, now with this video I know what to do, I’ve been taking pain killers, it only subdue the pain,but it doesn’t go away completely.
Bro I'm also a footballer and a calisthenics athlete. I used to do a lot of core workout but now I'm suffering with the same pain so i can't do it anymore and i feel so bad about it I'm scared, is it hernia?
I had SPD during my 2 pregnancies I had close together, in a 2 year period. 10 pound babies. My pubic bones hurt still for months after the delivery. My boys are now 5, 7, and I’m still having problems. Certain movements, moving my leg a certain way etc I feel and hear a pop. Thank you for the information, I’m on the road to getting my body back after I let myself go dealing with a lot of stress the past 7 years.
The first time I got real explanation ,this is what I got from playing football since I was 9 years old,never Never go away but I told was a stomach pain thank you
Got mine training for my first muy Thai fight ( that ended up getting cancelled anyways) I was throwing lots of kicks and doing crazy sets of ab work. Went to patient first and doctor cleared me of a hernia and recommended rest and a heating pad, it’s been about 12 weeks since I got the injury and this is the best advice I’ve gotten since going to the doctor recently. Really hope to recover soon I miss fighting
This really is a great video and describes perfectly what happened to me, how it progressed and unfortunately what I did wrong in terms of rehab. It's taken ages but I'm finally improving. Wish I'd found you earlier.
Do you mind if I ask how long you've been dealing with this pain for? I have an injury that I believe might be with this lady is talking about in the video, however I'm not certain. I've had this pain for about 5 years now, quite some time, And it hasn't abated at all. I was interested in comparing my symptom profile with another person's who's dealing with a similar issue. Do you mind if I ask how long you've been dealing with your symptoms for?
@@stanley1554 sorry to hear that, it's a long time to suffer. Mine has been 18 months. The first 12 months it got progressively worse. I think that was because of playing sport and doing ab work. Mine started with a groin strain playing football, then spread up into pelvis, lower abs and even down the other groin. My psoas also locked up badly and I couldn't stretch it. After this video I stopped football and only ran slowly. I stopped any ab work that involved lifting straight legs, but introduced very gentle bent knee version of dead bugs. I also introduced lots of TVA work. Lots of yoga but nothing heavy on the lower abs. Lots of lunges, twists, bridge, then later 1 legged bridge. 6 months on from that change I'm steadily improving and very pleased. I can do small sets of almost straight legged ab work but am still very weak in the core but do lots of yoga. Tried playing football and regretted it. What's your experience?
@@stanley1554 one other thing I'dforgotten. Initially I had to completley stop running. I replaced with walking carrying a light kettlebell. 10lb, 50 steps on one side, 50 on the other, 20 mins, building up eventually to an hour. It helped me keep fit and gently get stronger. I still do this sometimes, fantastic stability exercise.
@@stanley1554 ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-dkwqZkW2otM.html this exercise also helped my psoas recovery. I used a band hung over a chin up bar. But you've already found the best video I found.
Thank you, great video. Did a set of weighted dead bugs 2 months ago and thought it was doms. Carried on playing football etc and it progressively got worse. Thought it was adductors so did plenty rehab with no results, been constantly researching trying to figure it out - going abit crazy. This video made it very clear what it was, start my rehab tomorrow. Relief :)
I'm a 65-year old woman who decided to move from jogging to power walking, and started learning racewalking technique via RU-vid. With racewalking, you have to rotate your hips forward to put one foot in front of the other. This went OK for a few weeks, then suddenly I got the abdominal pain. I stopped the racewalking and went back to power walking, which for me is a very fast bouncy walk. Unfortunately, the pain is now being felt when I simply walk from here to there in my own home, when I sit up from lying on my bed and when I cough. I'm so glad I found this video - I was worried that something was wrong with my uterus or bladder. I'm going to get an ultrasound anyway, but now I truly believe this is just musculoskeletal pain and not coming from an internal organ.
I finally found the video I was looking for! 15 months "postpartum" but still experiencing some discomfort in my lower abdominals after sports, that I just knew had to do with my slight pubic symphysis. All the other post partum videos out there only talk about either diastasis recti or pubic symphysis. Thank you so much for such a clear and informative video. From Korea!
I had ultra sound and they found nothing. Everything you said football over use and the feelings. This is what’s wrong with me. Thank you so much your video has helped me so much.
Thank you so much for this! I strained my back badly a few months ago and had my first session back at the gym this morning - I used the adductor machine and could feel a painful abdominal strain on that side! At least I know which other areas the back strain has affected so I can rehabilitate those too :-)
Im pro football player, I have pain abdominal and adductor right side almost 6 months, I checked MRI x-ray,Ultrasound everything but can’t find issue, i think is Sports hernia but after I watch your video I think is Abdominal injury
Exactly. I also play football. Have same kind of injury since past 6 months. Pain reaches peak as soon as I start Playing football again. Got sonography as doctor suspected hernia but the result came negative. Its just an injury in the lower abdomen I guess. But how will it go away. I am scared to play football again. I love football.
@@scoobydoo3159 did you find a solution? I have a similar issue but on left side of my lower abdomen. I think it might be nerve issue but it's been 6 months. If you find the cure let me know
@@tarunverma8355 I have this too. I don’t know what the hell to do. I’ve tried icing for days and still bad pain. Trying to get back to the gym but I’m afraid to make it worse.
I got this from walking after a hernia mesh surgery. I walked an hour every day and after 3 weeks I got insane pressure above my genitals and crazy wierd sensations around my entire abdominals... This does no go away with painkillers... I massaged the area and it felt real good. I also enjoyed laying down with my legs on a pillow with some ice packs. This is so crazy that testicles can swell from this!! I had to put more ice. It was shooting pain down my leg. I would sugget 3 weeks of staying in bed lol
@@SportsInjuryPhysio This has been helping, thank you. Question, you say only do the full routine 2 or 3 days a week, as the high volume days. So my question is, on recovery days, do I do anything? Like low volume, or do nothing and rest? And if I do have low volume days and high volume days, how many days should I rest and do nothing? 1 or 2, and if two days, should they be in a row, or have a high volume day, low volume day, high volume day, rest day, low volume, high volume, low volume repeat (as an example)? Or something like that? Thanks so much, you are awesome, I like your style!
1 month ago I got this injury during a football game it's my first time in my life I get this so I went to doctor and I did the CT scan and everything but they couldn't tell me what is the issue. Now I know what's going on with me You explained it very well I appreciate it and thank you so much❤
You described perfectly what I been struggling with for a few months. Do you think I need to spend the time and money at physical therapy or would following your video take care of the issue. I’m generally good at following exercise instructions. Thanks again.
I'm glad she mentioned child birth. This is the only thing that I can think that caused my pain. I also have a broken tail bone and sciatica nerve pain. I could not walk for months and bedridden. I had a total hysterectomy since the uterus is a muscle. This helped alot but I still have pain on my left side and I can tell stress makes it worse. I have had the muscles on the left side numbed, not sure what this procedure is but it included a long needle. This helped but didn't last. Hope some gets some help from my comment.
I was laying on the sofa last week sneezed..and It caused this ..the pain is so uncomfortable and your video has confirmed pain in my genitals..this is so helpful..thank you :)
Hi John - you may want to get checked for a hernia as that can cause similar pain and your mechanism of injury (dangerous sneezing 😉 ) would make me want to rule out a hernia first.
I got it from playing soccer on a cold day without proper worm up. I thought it was hernia or sport hernia. Im glad it's just a muscle strained and no surgery required. I'm still healing after 4 months now.
In your videos you frequently mention overuse injury. I think it merits a separate video to examine it in more detail. Thanks for the videos they are very informative by the way
Thank you for sharing all these explanations and great exercices. 3 months ago I had surgery for a double inguinal hernia (one is 4cm). I suffered to just walking, training slowly everyday a little bit more. Now, I am looking for exercises to recovering better. Would be great if you could share some tips or recommandations. You have today a new subscriber.
Hi Eric, thank you so much for subscribing! We cannot provide individual treatment advice without doing an in-depth assessment of your injury and your personal circumstances, as the advice might not be appropriate for you. You're welcome to book a video consultation with one of our physios if you would like an assessment and a personalised treatment plan: www.sports-injury-physio.com/
I underestimated these exercises at first, bcz I do more complex exercises than these.. But to my surprise when I gave it a try, it really targets the exact muscles shown here.. Thank you so much.
Useful stuff, particularly regarding the connection between abdominals and adductors, as I think that whole area is a weakness for me and I hadn't realised its all connected together, so gives me plenty of ideas for what to strengthen. Only one query, something not mentioned at all, is if there is any benefit to wearing kinesiology tape in the weak areas or things like groin supports and thigh supports. I found some benefit but I am a little concerned based on your videos that there could be an issue of excessive compression with these things that could make things worse.
After searching for abdominal muscle pain , your video came up first. Great info help! I will start doing your exercises. I am a hairdresser and I stand on my feet for almost 10 hours a day. Do you think that this is what causing my abdominal muscle pain? When touching ,I feel pain. Not other times. Thank you so much!!
I have developed this pain, in exactly the spot you indicate, after introducing some new stretches to my exercise programme. It has stopped my golf and I'm desperate to get it fixed ASAP. Thanks for this.
If you wanted help with your rehab and an exercise plan, this is something that our team of physios can assess and help you with via video call. The best physios on the team for this are Barry, Steph or Kevin. You can read more about how the online consultations work here: www.sports-injury-physio.com/
Thank you. I finally figured out what is causing my lower abdomen pain. Couldn’t get out of bed without rolling to side. Painful when running and jumping.
Thanks for explaining what I have from football and running. Been sore for 8 weeks maybe now. Physio gave me squeeze and hold football in knees last week so sounds similar
It does - you may also want to check out our adductor tendinopathy video as the two often go together: ru-vid.com/video/%D0%B2%D0%B8%D0%B4%D0%B5%D0%BE-2b26JOO4pkU.html
Thank you very much! This was really informative and useful. Both exercises are deceptively hard. I will be doing these to help strengthen this area where I have experienced weakness and pain.
Geez. This is so accurate. Getting out of bed, coughing, laughing all were crazy painful, running was not even an option. Switching to bike yelped a lot to keep moving. Hockey injury btw
Wow this video might have just ended an 18 month long mystery for me. Have my testicals scanned thinking the pain was a varicocele but no cigar. But it did go up to my abs/obliques and down my inner thigh. Will get this checked ASAP.
@@zaidana1462 strengthening my abs with traditional sets of 10-15 reps in a weights gym has basically eliminated the discomfort. It took about 2 and a half months to go away completely. And sometimes during that period I would do something that irritated it made the discomfort flare up for 2 to 4 days. For me it was definitely related to my core, I did adductor exercise which might have helped and I only lifted weights I felt really comfortable moving. This video basically helped me fix the problem tho, good luck!
@@thereal8ball975 glad your doing better bro. Can you please tell me what exercise you were talking about when strengthening your abs for 10-15 reps and how many sets in a week.
I tore my groin tendon near the pelvis pretty bad. After 8 weeks off Ju-jitsu training I’m now getting growing pain in my lower stomach. This video has diagnosed me. Looks like I need to rest for awhile.
Hello! After viewing your video, I am sure that I have this condition. I am a beginner pickleball player. Your video described my exact symptoms. I will seek medical attention. ASAP. Thanks.
I have been suffering from the said strain for 3 months, basically going to play football and got pain when going under sit up, but l am not cured yet now, the video is abosutely right for me what happened to me, see it how effective it would be for me , thank you.
Hello there. You videos are really good. I wondered if you had covered anything that relates to an acetabular labral tear which I have been told may be responsible for my groin pain. Much appreciated. Steve
Fantastic video. I think the ab tend is a correct diagnosis for me. Pain in crease when I sneeze and it probably happened playing ice hockey. I can do the first two exercises. The 3rd one creates a little pain to the right of my belly button. My pain in general is from right crease and up to right of belly button. I hiked today - couldn’t resist - won’t play hockey tonight. Biking causes minor, minor discomfort- practically nothing. I take a break from your exercises tomorrow. Thanks again and let me know if you think I can benefit from a one on one. I hope to play ice hockey next week - will have been about 3 week break I think.
The exercises I demo in the video are very basic starter exercises, you need to build the strength in that area to a much higher level before it will be able too withstand the forces from ice hockey again. I do think you would benefit from a consultation - the best physios on our team to help with this type of injury are Kevin, Barry and Jack. You can find more details about the online consultations here www.sports-injury-physio.com/services
They have to be pain free with all rehab and daily activities, be able to walk 30min at brisk pace, and be able to tolerate single leg squat loading and heavy abdominal work e.g. curls with weight and planks with leg and arm lifts.
How do we recover? Only by resting? I have this pain 5 weeks now and it started slowly...I remember when I hurt myself 6 months ago...so it creeped up slowly until now I have a dull ache with tight pressure in the lower abdomen right below the belly button. Not everyday or all day and can't lift anything over 5 pounds. Hot baths, Advils and Raisins help a lot. I have an apppointment with a Pelvic Floor specialist in 2 weeks, I hope this is the type of doctor I am supposed to see and I can get an MRI like you suggested.
Thanks for the great video. I am a 66 year old marathoner and ultrarunner, who insidiously acquired this nasty condition. I have now been sidelined for 6 weeks (boo), but can elliptical train. I am wondering about two things: (1) for the gentle abdominal muscle exercises shown, is it ok to feel "a little bit" sore or a little bit of pain (maybe 1-2 on the 10 point scale), or should these only be done if entirely pain free? (2) As an older runner, I no longer heal as fast, but how long does it take for a distance runner to get over this and return to running? Thank you
