Quickly overcoming injuries
Guess what? I copped a groin injury at an injury on the 2 Sundays ago. Here’s what my brain did in a matter of minutes of it happening to plan out a successful road to recovery that required me to take no days off
Suffering from a injury can be challenging for me. My work suffers and my training suffers but it allows me to refocus my energy.
With the right approach, you can bounce back faster and stronger. Let's explore the key strategies to effectively manage this groin injury, ensuring a swift return to action.
1. Injury Diagnosis and Assessment: Start by consulting a qualified healthcare professional to diagnose the extent and nature of your groin injury. The assessment will tell you about the road to recovery. Details matter here so the experience of the professional you see does make a difference.
EG if the tendon is injuried closer to the bone VS the muscle belly makes a big difference in the affect ability and approach to recovery.
This time it felt close to the bone, very deep.
Consult me with your injury and I can treat ad assess it as soon as possible
2. Rest and Immobilization: Day 0-3 are key, more exposure to pain during this time the more damage is done. Once you realised you are injuried, if you still hare adrenaline pumping through you weigh up the consequences of exposing yourself to more injury and determine if you still need to use that injured area.
A simple way to look at it is, if I continue to compete now can I afford to deal with the consequences of being injured more severely and for longer?
Prioritize rest and avoid activities that exacerbate the injury. Minimise your exposure to pain.
Day 1-3 I used crotches to walk around. I wore compressions every day for 2 weeks
3. Groin Injury Physical Therapy: Accelerate your healing with a personalized rehabilitation program designed by an experienced osteopath, chiropractor or physical therapist. Targeted exercises, stretching routines, and strengthening exercises will help you regain strength and flexibility but all that depends on the structures in your body that’s health.
IE tendon attaching on the bone might not like isometrics when the muscle/limb is lengthened can handle it when it is shortened or closed.
After day 3, I started with leg curl and extentions where used to help blood flow in the area and wall sits to keep the stabilizing muscles turned on.
4. Effective Pain Management: Medication, ice/cold therapy, and Target exercise (a secret professional athletes and chronic pain victims used). Consult a professional about all this.
Here’s why I consult my clients about based on my own personal experience being a professional athlete:
Cut the pain cycle. IF you can’t function, ask yourself if you can function, if you can’t cut the pain cycle.
Asprin has been most effective medical intervention for me.
2x 5-10 second Isometric exercises the trick is to build up the intensities to a max that is not painful. Do this as often as needed.
Corrective exercises approach (such as McKenzie method) if the injury is related to something chronic.
No pain management was required.
5. Gradual Return to Activities: Once your injury heals sufficiently, gradually reintroduce activities, following your healthcare provider's guidance to prevent re-injury and ensure a safe return to your routine.
Expose yourself to ensure your ability and confidence remains
In summary, managing a groin injury requires a systematic approach. Seek professional guidance, prioritize rest, and diligently follow a rehabilitation program to expedite your recovery process. You'll soon be back on your feet and pursuing your passions with confidence.
To full return to activities I feel a couple of massage and workouts within the next 2 weeks should allow me to be 100%
If you're currently dealing with an injury, don't hesitate to reach out to me, follow these steps for a faster recovery. Your active lifestyle awaits!
