Groin Pain

Groin Pain

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    Determining the origin of hip and groin pain can be a very complex matter, however this can often be traced back to weak core and pelvic stabilisers. Here are 6 daily exercises to avoid hip and groin pain:

    CLAM: Side lying, lift top knee against Thera-Band resistance.

    BALL BRIDGE: Place feet on pilates ball, pinch bum and lift pelvis. Do 15 x 3 repetitions.

    PLANKS: Front and side planks, progress to lifting one arm or leg. Hold 30-60 seconds.

    ROTATIONAL LUNGES: Lunge with a ball and rotate upper body over front leg. Take care not to let the knee fall inwards.

    SINGLE LEG REACH DOWNS: Reach down by pushing the buttock backwards, keeping the knee in line with the foot. Repeat 15 times.

    Conditions not to be missed:

    • Hernias: Repetitive strain can cause a tear in the abdominal wall and can cause internal organs to protrude.  Pain is experienced on coughing or sneezing.
    • Osteoarthritisof the hip joint: Degeneration of cartilage can cause stiffness and damage which will restrict normal movement.
    • Labral tears: The labrum is a cartilaginous ring lining the acetabulum. It guides the gliding motionof the femoral head.  Labral tears are diagnosed with an MRI.
    • Piriformis syndrome: The piriformis is a rotational muscle of the hip joint and can impinge the sciatic nerve, causing a numb feeling in the leg.
    • Osteitis pubis: Inflammation of the pubic bone occurs due to chronic stress from biomechanical faults such as leg length differences.

    These conditions must be excluded to make a proper diagnosis.

    Article by Lené van Heerden (Physiotherapist)
    Contact Lené on email or 
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    Lené van Heerden
    As a physiotherapist Lené works with people in all walks of life, taking part in almost any and every type of physical activity. More often than not they find themselves in more pain than what you can ever imagine. Working with these people energizes her, but it is also poses a great challenge. Through this she has learnt a lot about the prevention and management of injuries. Lené will be providing trail runners with valuable tips and techniques to avoid injuries and to enhance their performance on the trails! Trail Running is my ticket to switching off my phone, getting dirty and experiencing nature the way it was intended.

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