i’ve been struggling with this injury for a year now and agree with this woman in every word she said from my experience load management is the most important as well as being consistent with the RIGHT exercises that strengthen your groin, hip flexors, core and hamstrings then you slowly go back into running and change of direction but with a lot of caution because with literally one training it can come back and it’s a nightmare good luck to everybody struggling with this
You’re so great, just the way you explain and all the details are so clear, thanks a lot for that. I’ve been seeing different doctors and physios but none could give the same quality of instruction you just did, thanks!
I've finally discovered this condition after a ton of searching. Over the past 6 months my condition has increased and is extremely painful now. It all culminated in an acute adductor strain a month ago. I thought I was going crazy and all of my doctors have been confused. Now that I've found this, I'm happy there is a path to recovery. Ready to work on this and get back on the basketball court.
I’ve been struggling with this for the past 2 years not knowing what it was- thinking it had only to do with the birth of my last child ( he’s 3) but now I realize it’s a combination of pubic symphysis during pregnancy and then getting back into exercise and doing the wrong movement. I am so excited to finally find a name for this condition- now I need to find a competent PT!
I have been fighting this for years and years. Have the xrays and MRI's - everything just always says "normal aging" whatever that is. TONS of pain, been treated for disc, SI joint arthritis, facet joint arthritis, hamstring injury (there has been a tear at insertion 3 yrs ago) and also treated for pir formis syndrome - have fallen painful arches, that pubis thing you mention pops every morning, when my leg drops when I sleep my pelvis actually twists out of joint and then I have the short leg which aggravates my lumbar discs. Have an iliiacus and psoas that stay tight on the same side - the pain in the SIT bone, tight and weak hams, glutes and adductors. You name it. I can't thank you enough for making this video - sorry I'm just now seeing it but God's timing for things. I'll plan to get better and be patient. Just giving me a direction is worth gold! Thank you :)
I feel your pain, have been having the same thing for 6 months or more. PT now, but not helping that much. Will try & do isometric exercises & follow this very helpful info. I sleep on a heating pad, it does help. Hope you feel better! I'm up there in age too, but in good shape. Xray shows nothing.
I feel your pain. Have you tried insoles to balance your leg? And i can't sleep without my knee cushion. It's elasticated strap keeps it in position which helps me keep my pelvis aligned. Hopefully you're on the mend.
SO clear... SO useful... love how thorough and clear you are here. About to start my Osteitis Pubis / Adductor tendonopathy journey! Thank you so much for all of your videos : )
Thanks for asking both! Sorry I missed yours Brawl Studs.. the answer is I still have issues if I run or walk a great distance in leather soled shoes.. but I’ve discovered an insole company called Enertor 👌👌 Their insoles are made with a proprietary material that disperses impact outwards and not Down/back up into your body.. truly made a huge difference to the tendonopathy.. highly reccomend.
Been dealing with this since I was playing football in high school. Great explanation on everything, I find the pain to be mostly in my scrotum and it drives me nuts
I've been dealing with lower abdominal/hip flexor/adductor pain for 4 months, initially diagnosed as a sports hernia. A recent MRI finally revealed the Osteitis Pubis diagnosis. This video is excellent, covering all aspects of the condition comprehensively and exactly describes my issue(s). Thanks for the valuable information! While it's frustrating to see the long recovery timeline for this injury, I'll use the details you've shared to revise my recovery plan. Really appreciate this helpful resource.
Hi thank u for the information..I've been diagnosed with osteitis published I've had this pain for 6mth now..some days I cannot walk....I'm slowly getting pain undercontrol... but I been researching n stumbled on to you...exercising scares me due to the pain...you have helped me just by watching n listening thanks
I finally now have the words to describe what I've been feeling since last December. I had been only running for 6 months when I first noticed it. I thought perhaps I did something wrong with some weight training I was doing. The pain feels like a sore muscle that's been fatigued from weight lifting--but unlike that soreness it doesn't go away. I went to a physio for an assessment and totally failed the hip flexor tests he gave me. I really feel the pain when doing a kneeling hip flexor stretch, one side more than the other. How am I to improve flexibility or mobility in my hip flexors if the stretch aggravates this injury? Are there recommendations on other exercises? Or should I lessen the range of motion? Thank you for this wonderful comprehensive video!
Superb presentation. This is as good an analysis as could possibly done in a video. Thanks for remark about relationship to adductor tendinopathy. This runner really appreciates it.
Thought I had adductor tendinopathy but got a MRI (ct and Ultrasound were inconclusive) and found out I had OP. This video is such a huge help in understanding this injury. Running is my life and it's difficult to hear 6 months to 2 years, but it has to be done. Thank you so much for this ❤
you might want to check out bill hartmans channel he dosent call it OP, he calls it late propulsion its seen in runners and athletes alot because they don't have internal rotation and their centre of gravity is way forward. their always moving forward heels elevated exercises, split stance and half kneeling with a posterior weight shift can be really helpful. you may also have a lateral tilt check out some of bill hartmans case studys
Wonderful explanation. My pain clinician indicated that I might have this condition, but this explanation makes things all the more clear. I have been taking gabapentin for the pain, and it has helped. I am sleeping much better now (year 2 I never got any sleep - I just passed out for an hour or two). Currently in year five, and this video has contributed to a renewed sense of hope. Thank you
just found your video, i really enjoyed it. I went to see a lot of specialist were i live and no one could help. I have been able to slowly start running again by adding in a lot of hip stretching and core work that does not inlcude a lot of hip flexor movement. slowest injury recovery time i have ever had!
@@hafeezdairo1596 not yet. I am only running about once a week and it is real short distances, also i have found if i take short choppy steps it keeps the inflammation down. i havent really opened it up yet, but hopefully will soon!
Wow, the explanations and tips in this video are so very enlightening! It puts the recovory from this injury into perspective! I wish I had seen it before going back to training (and making the mistake of doing too much too soon)!
Thank you so much for your help with my/our injury. I have hope to get back to full training (and the absolute joy it brings me) with your advice. I can run about 6 miles at easy pace (65% HRR) now (1 year 8 months post-injury) with minimal discomfort, but running hard or far is still too much for me as I feel the pain (3-6 out of 10) the day after. Thank you again, and God bless you for your efforts in helping people get back to their love of running/sport.
Thank you doc!You gave so much insights into something I was trying to figure out for long. Someone I know complains of pain off & on. It is more of a pressure.
Great video. Thanks. Very clear. I understand my injury so much more clearly now, and why I’ve not seen progress in 9 months. I couldn’t run, so converted time spent running in the mountains to time spent walking in the mountains, which now I see is a mistake.
What a fantastic informative video. I believe it has nailed exactly what I have after struggling to find any diagnosis over the last 6 months.....I have been struggling with my injury for close to a year and will try to be as dedicated to the exercises.....but I think recovery may take a while :(
Yes, it unfortunately does take quite a few months. Remember to start with double leg exercises so you limit the rotation forces through the pelvis. Good luck with your recovery. xm
This is by far the best video on OP. Would u suggest doing planks after nearly 6 weeks into abdominal tendinopathy and 4 months of adductor tendinopathy?
Quite informative. Very professional. Thank you. Ive been in dulll aching pain for 8 months and it wont go away. Im losing my mind. I ran 8 miles a day for the past 10 years.
This is helpful, I aggravate it and then it heals and then it spikes up again. I’m a athletic person and I notice the best thing that helps is stretching helps tremendously
Hi, this is really great and informative and could be a possible diagnosis for the current issues I’m having. However, do you have any further information/videos on pelvic instability? I’m a runner!
Excellent video thank you. I'm fairly sure I have this - I ran a marathon last April (having always cycled a fair bit and run very little) - around last February I noticed weakness and soreness in my lower stomach muscles after long runs, then it localised more to my right groin (sometimes creeping up my stomach a bit). It's never awful when running, but at the end of long runs I struggle to raise my legs, and for over a year now it is a dull persistant ache the whole time but mostly the day after running. From last summer to winter I ran only 2x5k a week on the advice of a physio (who I went to telling him I thought this was what it was, after 4 sessions he agreed with me but didn't seem to have a lot of solutions). Tennis and swimming breaststroke (even gently/recreationally in both cases) seem to set it off at least as much as a 10k run. I'm sort of in a groundhog day now where I can run 2-3 times a week (say average 7k a time) and cycle another few times but it never gets much better, or worse, and I'd really like to sort it out in time to be long-running again next year! Very annoying to be in lockdown, working from home in brilliant weather with plenty of time and motivation to train, and have this limiting everything - even fun games of tennis (where the sudden direction changes seem to cause more grief than steady running). I can hop on each leg with little or no pain, and squeeze my legs together with reasonable force, but the dull ache - and pain when sitting up from laying down - is constant. I have some sacroilliac stiffness/pain as well (on the other side) - worse now from sitting on all the video calls in lockdown all day - so will do your core exercises religiously and see what happens!
how did you get on ? mine got horrific after first few month of wfh. still have it especially at night. when I run the pain is bad but when I stop can't even bend to tie laces properly
@@silvana11221122 It is broadly OK thanks for asking - it got quite a lot better in the autumn despite still doing 3 runs and 1-2 cycles a week. Actually my knee and back got better as well so I'm kind of waiting for the next thing to break :-) The background slight OP pain is still there, but it can tolerate 3 runs a week of say 25-35k total. (Road) cycling is fine, any amount of tennis or swimming breastroke still causes more issues than a run but I never get as bad as some on here - its a dull ache after, never painful during. I make sure I stretch well, and do a lot of quad and core exercises (replacing sit up type with plank type). I haven't run over 30k since summer 2019 and recently signed up for an Ultra in March, so this year I'll see if its really improved or just waiting to bite me on long runs, but I've run plenty of Half distances recently with zero problems and I'm pretty thankful of where I am compared to some of you guys - good luck to you all!
James Wyatt glad its got better ! Good luck in march though with covid who knows what will go ahead. I was road running every day min 8 miles before work and think thats what did it
So many dubious physios out there but this is tremendous content! Very informative. I’ve had OP for around 5 months with adductor issues too, but thankfully pain isn’t too severe and can still do some running…just not as much intensity or volume as I’d like. Going to try some of these strength exercises to see if that helps recovery.
Fantastic video, thank you for uploading and sharing your knowledge , I have every single symptom of what you described in the video so I guess it's back to basics for me 😬 I am very great full that I found your video though, I am an athlete who does large amounts of running particularly long distance but my main sport is boxing & MMA (the running conditions me for these sports). I'm so relieved to hear that I can swim and cycle - I do not want to lose the fitness and strength I have but I am aware I have to change for a while, would you think that skipping would be an ok workout too? I'm very light on my toes when I skip and can't feel anything on the problem area when I do, skipping for a boxer is essential and would be a great replacement for the running. Also, do you have a donation page or anything as I would be happy to donate some money for your time and great work you are putting out. Thank you 🙂
Thank you such a clear informative video. After hip replacement surgery and a history of imbalance in my pelvis. (4 children lol) I have had groin pain but only when lifting my leg. I was recently diagnosed with Osteitis pubis. Thank you for reassuring me with a treatment plan. Don't agrivate and develop stability. Next time I need PT advice I'll be giving you a ring. 🙏
I struggled with groin pain for 2 months then I saw one physio who was a rookie and waste another month. Later I went to another proper sports physio who saw my MRIs and diagnosed me with osteitis pubis. I was shattered at that time because previously I had my ankle dislocated and didn't play for almost a year and half (I'm a footballer) then it didn't subside even after a months rehab and everything so I had to go with injections after roughly 5-6months of it. Currently it's been 1 week after the injection, I've started with my rehab again. Hopefully I'll be back on the pitch soon. My groin still hurts a little bit but it'll probably be alright in some time. Don't ever give up just pray for the best. All the best for all other athletes who are struggling with the same condition. I hope y'all recover soon❤
The pain I have been experiencing is almost exactly what you described. I have tilted my pelvis and am trying some myofascial release technics and isometric to balance my core stability. I am having one symptom not described. The muscle in my upper inner thigh and part of the hip flexor group that I believe is connected to the pasoras muscle causes me pain where it attaches to the pelvis and just past midway down my thigh to the pressure point on that region of my right leg. I'll be fine after my mourning exercise and stretching routine. After I report to work at my first rest 30 minute rest break when I returned to work I am in discomfort till I fire that muscle up and reactivate. I do have permanent nerve damage to my L 3,4 and 5 with lower leg muscle deterioration. Thank for your knowledge and expertise. It's top notch.
I have this issue. Had X-Ray and MRI with 2 different Doctors and they been useless. 5 min into video and you have provided way more info then they have. I have been doing strength training. No futbol or running for a while😞😭😭
Now i know what i am experiencing right now and I'm feeling this for almost 3mos now.. This video explains it all.. Now i can do more specific research regarding this pain. 😊
I was trying to do splits really hard and i suddenly felt pain on my groin. It was not effecting my daily life so i didn't see a doctor for like 5-6 months. I was starting to be worried because pain was increasing on my groin and spreading through my upper leg. I decided to see a doctor and diagnosed. Now I'm having current treatment, and some muscle relaxing pills. It's been 12 days and I still have the pain. I hope I can get better. And I wish i could see this video a few months ago.
Hello Sport Injury Physio, this was a very helpful video! I was diagnosed with OP around a month ago and my doctor had recommended me to rest for 2-4 weeks while prescribing some anti-inflammatory medications. This treatment has now failed to work and I understand more after watching this video. My question for you is could you give me/recommend specific workouts to do for recovery? I am in the early stages and I am a bit confused as to where to start strengthening wise.
Hi Eric, you really need advice that is right for you and I can only establish that by doing a full consultation. But as a general guide you should start with gentle double leg exercises e.g. bodyweight squats and light deadlifts etc. No single leg work during early stages as that places a strong force through the pubic symphysis - but I would strongly advise you get guidance from a physio who has actually assessed you.
Wonderful video I had a bit of everything going on and the explanations are precise thank you for this! Please advise if RICE works for the pain or any other pain management, have been suffering with this for 2 years on and off without diagnosis till now. The pain is getting to me
I had this for 3-4 years before I could trust my planting leg with full intensity sprinting. Was doing well until recently snd it’s back. Load management really is king
I doesnt make sense i havent been running nor playing basketball for the last 3 years due to shin splints. Now i tried doing a bodyweight strength routine to get my whole body in a better state and i get thus shit on top and have to stop. Can you get this only from planks and alike? Oh yeah and whats weird is that the pain gets better when im moving and walking i only get pain when im straining/ flexing my core (to show abs) and while doing legs lifts and crunches etc.
I have been struggling with this condition for nine months now what I have found recently is fasting and a anti inflammatory diet is helping, it's not a magic bullet but it is helping with pain and load management
Great video. Had this injury for many years. Recently flared back up but I was cycling and running for over a year. Will follow the advise here and start to build up the tissue again…
Thanks so much for this upload. Like many (looking at the comments) I have had this now for appx 9 months been battling through it on the judo mats, but last night I just had to admit defeat and end my session early, Im competive still at a year off 50, but training with full time athletes, these are hard hard sessions, and with this injury along with others and listending to your podcast has made me see sense. Need to listen to my body and do what you have suggested. No more comps for me for sometime. Hopefully my MRI will confrim this, but all you have mentioned is 100% how it feels. Brilliant video.
That is very specific to each person - a physio can help you figure it out. But it is always best to start with much much lighter exercises than what you think you should e.g. 10 sec isometrics like double leg glute bridges or very high wall sits.
Hi, Do you really have no appointment slots till 2023 or is the website just messing up. I would really to book an appointment. Please let how to do this
Really great video. It was very informative and helpful. I'm an athlete recently got this injury, from the causes explained I think i really overused my pubic bone. I'm working on it. Thank you so much.
@@SportsInjuryPhysio Fantastic video, thank you for uploading and sharing your knowledge , I have every single symptom of what you described in the video so I guess it's back to basics for me 😬 I am very great full that I found your video though, I am an athlete who does large amounts of running particularly long distance but my main sport is boxing & MMA (the running conditions me for these sports). I'm so relieved to hear that I can swim and cycle - I do not want to lose the fitness and strength I have but I am aware I have to change for a while, would you think that skipping would be an ok workout too? I'm very light on my toes when I skip and can't feel anything on the problem area when I do, skipping for a boxer is essential and would be a great replacement for the running. Also, do you have a donation page or anything as I would be happy to donate some money for your time and great work you are putting out. Thank you 🙂
@@SportsInjuryPhysio This video is really useful and brings a little relief. I play football regularly and i was really worried about groin. I feel severe pain whenever i cough too is this a serious or starting level of this injury?
@SportsInjuryPhysio this was so so informative!! I’ve rested and done PT for almost 4 months and my X Ray looks exactly the same with inflammation, the MRI confirmed I have this and mild insertional Tendinopathy. My doctor wants to do a Steroid injection but I feel unsure about that. My pain level is much better and my strength is going well, it’s just disappointing/ hard to find anyone with experience in this. Is there a way to book a consult with you? Thanks so much!
I dont mean to be so offtopic but does anybody know a tool to log back into an instagram account? I was stupid forgot the login password. I would appreciate any assistance you can offer me
Thank you . You speak so clearly with explanation. I wish I saw this months ago. It’s a very frustrating injury and taking a long time to heal. Q: I am not sure how I got the injury, I am a long distance runner, I did do a speed session and remember the injury was not long after that session, would speed work be a reason ?
Thank you very much @SportsInjuryPhisio, i was diagnosed Pubalgia and your advice is helping me a lot. Currently, i have one month doing therapy exercises to strength the muscles around the pelvis and i am feeling a little better. However, i have a question, that i would appreciate your kindly answer, while i am getting better, can i practice Zumba dancing (core steps are based on salsa, reggaeton, merengue and cumbia). Please, your advice is very appreciated. Best from Perú
Love your way of explaining. I'm looking for compatible exercices for both patella femoral syndrome and osteitis pubis. Also looking for sports that are safe for both.
You would really be best off consulting a physio for the exercise part as you would need them to adjust things so that both conditions are considered. As for sport, it’s difficult to advise without knowing your full history and current status, but swimming can be an option for early stage rehab (using a pool buoy between legs if kicking hurts). If you were looking for specific rehab helps, this is something that our physios can help you with via video call. You can read more about how this works here: www.sports-injury-physio.com/
I'm a footballer. My muscles are pretty tight I also train in the gym. For the past 2 years I played football twice a week and with remaining times I was on the gym 3 times a week (doing bodybuilding exersices). I was also drinking alcohol and hanging out with girls etc. I realized the pain started to occur first I thought it was a post-game sourness. But as the time passes I started to realize I cannot turn, run, shoot or move faster as I was before. I am 30 years old I thought I was getting old for this. After one game, the next morning Igot up from the bed and the time my feet touch the ground I felt a sever pain on my right groin. I was having a hard time to recover every single training or competition. I had my MRI Scan it said Osteitis Pubis. I started to have a physiotheraphy I also had neural theraphy and some other injections. Pain never left me. I paid so much for all the theraphies yet none of them seemed to cure the injury. I did my exersices twice a week or maybe once. Yesterday I played a football in a training with really low intensity yet next morning I felt the same pains that I had been feeling for the pas 2 years. I have lost my hope and stopped my treatment now it had been 5 months and 0 progress. I don't think that this injury can be fixed at all. The club terminated my contract and I cannot play football anymore. I was a good player I still am but with this injury there's no way to fix. I have lost so much money and cannot earn anything. I now work online trying to make my living. This injury ruined all my life.
I have had this diagnosed ( running) injury for over 15 months now and it has been devastating . Finally your video explains it all clearly Thank you so much .. I'm doing some gentle core and strength but can't see anyone because of Covid 19 ...do you have any videos showing exactly what I should be doing with the exercises.? I am so desperate to fix this as running is my 'go to fix all' .Thank -you
Hi Katherine, I don't have videos like that because the exercises has to be selected according to the patient and their ability + how sensitive their injury is. We do offer online consultations via video call if you wanted a tailored programme: www.sports-injury-physio.com
This is also known as a “sports hernia” (look into it.) Had a sports hernia myself and the pain was unbearable. Did physical therapy exercises and did not get any better. Surgery is the answer. After 8-10 weeks, I was 100% strength again making a full recovery. I was watching this video reading the comments desperately looking for an answer months ago. Get the surgery.
Yes, which surgery exactly ?!?! I've been plagued by this injury on and off and to different degrees of severity for 12 years now and would love to know which surgery resolved it - thank you for your time responding to this
Awesome video. I’m 66 and my MRI shows advanced degenerative pubic symphysis. I guess over a half century of sports including 25 years of soccer took its toll. That and 2 hip replacements and a brand new knee have really unbalanced my body. I still want to play sports. I hope my ortho will have a game plan for me.
I had tgis condotion a couple of yrs ago and started taking turmeric with ginger and glucosamine every day. It literally cut my healing time in half! I just started hurting a few days ago and knew this was back.
Amazing explanation, thank you so much. I had these pains recently after a week if mix excessively running and a day of football game with friends. I did rest for 3 weeks, pain improved so much , but after 3 days of running i started to feel mild pain again. The suddenly I notice very mild swelling in left inguinal area, i was worry about (inguinal hernia) ...this is when i started to be worry and looking for a precaution treatment .
hi not sure if my comment will be seen now since this is an old video but this video is perfect explanation to my condition i play squash for the past 35 yrs i am now 43 always had a dodgy pelvis which infexible (i think genetically stiff !) but never had problems while playing i had more with my knees. lately (like the past 3 months) after having a bulge in my back the pain as described here exactly is chronic after every squash session now and need a few days of recovery so i wanted to seek help if possible if there are exercises i can do to recover better currently i rest wait till the pain fade then go back on court then get in pain next day and so on which does not seem suistanable and probably wrong on the long term !
Thank you for sharing. Is it possible to diagnose Osteitis Pubis, or Sport Hernia, with ultrasound? How will MRI be better if lying down doesn't hurt or provoke the pain? Apparently with ultrasound, the doctor can manipulate, rotate, and apply pressure to see more clearly the damage. What are your thoughts on this argument? Thank you for sharing.
I’ve had this injury since 2009. I’ve tried resting, recovery exercises etc but It still hurts every now and then, especially if the football match is intensive and requires me to run more aggressively. Nevertheless thanks for the advise
I thank you so much for the amazing presentation. I was able to better understand my son’s diagnosis. He is a great soccer player but unfortunately the over use and lack of recovery time caused him to develop this injury. After diagnosis how long do recommend is a good rest period before starting rehabilitation specially for an athlete?
There is no set time - it is about the symptoms calming down to a low level e.g. mild discomfort (about 3/10 or lower) and then slowly starting rehab. And making sure the rehab does not increase the pain above a specific level. The rule for rehab and any activity when recovering from this injury is usually that it is OK to do as long as: 1. It doesn't cause a significant increase in your symptoms during or in the 24 hours after the workout or activity 2. And any increased pain or discomfort should settle within about 24 hours If you want help with his 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 type of injury are Kevin and Barry. You can read more about how the online consultations work here: www.sports-injury-physio.com
