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I know this is a cycling forum but there is some runners on here. I have a groin injury i think both sides, running up where the legs meet the pelvis. I've rested it for for two weeks and went out this morning and it felt completely the same. Within 6 metres it saw sore and really tight. I've been putting ibuprofen gel 5% on to try the ease the tightness. I've tried shortening my stride, I normally stretch before and after a run.
How long does it take to heal? Is there anything I can put on it so I can continue running? I've heard taping it could ease things so I could run?
I found this worked wonders with mine:
[url= http://goprimalfitness.com/paleo-chair/ ]Paleo chair[/url]
[url= http://www.fitbodyhq.com/fitness/12-great-stretches-for-tight-hip-flexors/ ]Other stretches[/url]
like you, no amount of rest was curing it, so I starting doing these as part of my daily routine, and it soon improved.
So do you just go running anyway even though they are sore and tender? I've tried MTFU and ignoring the pain and after I came back, I found stairs a problem.
Do they ever heal or is it permanent?
Rather than running, I started to do dynamic warm-ups and incorporated the stretches I linked into the routine, only after I'd warmed up a bit. I left it a few weeks before actually returning to running, and then started off really slowly i.e. 1-2km out, and walking home, and gradually built up from there.
For the record: I am not a professional in this area, just an amateur relaying my own experience. Your injury may be more serious, or different.
I also made sure I strengthened other muscles at the same time, so did weighted hamstring curls and seated leg curls and other leg exercises, in the gym
I've been putting ibuprofen gel 5% on to try the ease the tightness.
It might reduce the pain, but it won't make a tendon any longer. A combination of rest / stretching would be more effective.
Thanks Mikey74 and Footflaps. Will try a lot more stretching and doing shorter 1km - 3km runs and slowly build up from there.
Has anyone tried taping it?
The muscles on the inside of your thigh are the hip adductors (adductor magnus, longus and brevis). They may not be too short, if so stretching is not the answer.[url= https://lumbarspineassessment.wordpress.com/2013/01/10/hip-adductor-length-test/ ]Here is a test to see if they are too short.[/url]
However, it may well be that you have overloaded them by increasing either the pace or the distance that you run too quickly. Total rest is rarely the answer, but neither is trying to run through the pain. I would try slowly reintroducing the muscles to either running or some other type of gentle loading exercise, gradually increasing the intensity but not reaching the painful level,and see how that goes. Beyond that it's to a physio for you I'm afraid!
Total rest is rarely the answer
I completely agree with that: Rest was, if anything, making it worse, for me.
Have you tried not listening to advice from folk on the internet and going to see a physio?