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Thanks man that's really helpful. This one has been tough as i was only a few months clear of a year long lower back issue. I picked this one up doing BJJ and by comparison is much harder to manage as i'm so reliant on the other person not going hard/making any sudden movements. Even a weak back can take an impressive battering but my groin feels like it has zero resilience. 6 weeks in i had thought it was improving but one spar with an over eager training partner was a reality check. Needless to say i'm worse off now than before said incident.
Sounds like i need a proper lay off. Fortunately riding bikes is ok, i don't run so maybe i'll give that a crack. Are you doing any groin flexibility work? I've got a few exercises but can't see any of them helping with my flexibility.
jono84-
I mean BJJ would have been my absolute worst nightmare for an injury like this tbh. Hard enough to look after it when it’s just me that I’ve got to worry about.
I don’t feel like it’s tight, just that it’s sore when I try and use it - never even considered flexibility stuff, but everyone is different!
Nef
From the brief physio I had, basically do the squeeze the pillow exercise lightly but regularly. I found that riding a bike was manageable (as long as I wasn’t putting big torque in, which would hurt around my lower abs). Once it had healed a bit after about 6-8 weeks, I tentatively started climbing again, and maybe after a month of that I started running again as I could manage it without pain. Looking at my training log, it was basically 12 weeks without running at all. I’ve been back running for about 8 weeks now.
Quite early on I played in a memorial match of football which probably put my recovery back at least a month.
From speaking to others, really try and get healed as much as possible before starting back at anything and when you do go back, go as gently as possible. Physio advised that gentle exercise would help, but big emphasis on the gentle. 5 months after doing it, I’m still trying to be pretty careful, and I’m running with trepidation still.