Question:
I
have had a recurring groin injury for over a year now. I have
trained for 2 half marathons so do a fair bit of running.
Just when I think I have it conquered, something happens and
once again, I am forced to cut back on the training. I have
been receiving Physio each time. I can run steadily and not
have any pain, but when I stop to walk (I do 10 and 1's) that's
when I have the pain, sometimes to the severity that I don't
think I can even take another step!
Have you any advice on groin injuries and how long before
it will completely heal?
H.B.
Answer:
Dear
H.B.:
Your
plight is not uncommon. Your running program was/ is most
likely too ambitious, as almost all walk-jog and other "running
programs" are.
While
the actual act of jogging and running is considered in these
"programs" little or no attention is paid to the
initial fitness of the individual entering the program.
As
a result existing muscle imbalances, poor posture, and biomechanical
errors are not addressed or even assessed. Further, the rate
at which connective tissue and muscles adapt to exercise is
rarely considered with most walk-jog and other running programs.
Typically, only the individuals' perception of effort (exercise
feels as though it gets easier over time) is considered, and
possibly heart rate.
Because
of these factors, no measured indication of whether or not
a person is physiologically prepared for the ongoing repetitive
stress of jogging are collected leaving the individual to
exercise with a misinformed expectation that the "walk-jog"
formula is a gentle progression. In fact, it is merely a cookie-cutter
style generalized program that is applied to the masses.
If
you had a prior injury to your groin, it may be exacerbated
by all the above variables.
If
an injury reoccurs even with seemingly successful treatment,
then the cause of the injury has not been eliminated and the
return to training is too early.
You
are in this common cycle:
 With
With the exception of an actual tear, most muscle strain injuries
need the standard 1 - 6 weeks of rest, treatment, and rehabilitation
exercises.
However,
in cases where insufficient physical preparation is part of
the culprit, then it could well take 6 months of careful treatment
and gradual progressive exercise to get an individual back
on track.
If
you repeat the same process, and continue to get injured,
you could not possibly be following the correct process. While
this seems innately logical, many people have difficulty identifying
this when they are in the cycle.
In
fact, some trainers and training programs promote injury.
Click here
for a related article.
It
is common for the adductor muscles (muscles of the groin)
to be overused in running when the abductor (outer hip muscles)
are not strong enough to do their job, forcing the adductors
to do more work resulting in strain.
The
pain while walking but not jogging needs to be worked out.
There are several variables that can cause this symptom, such
as back and hamstring problems, but you really should get
a complete assessment to find the culprit.
Have
a complete biomechanical assessment done:
- Pelvis
alignment and muscular strength balance
- Hip/
femur (leg bone) alignment and muscular strength balance
- Strength
balance of quadriceps (thigh) and hamstring muscles
- Ankle
alignment and muscle strength balance
- Strength
and strength balance of torso muscles
I'm
sure there will be a few problems found. Address these problems,
and return to your jogging program more conservatively.
-
Cris LaBossiere
|
