Quote (BarnabyJones @ Oct 25 2011 07:23pm)
ok so i think my adductor in my left leg is inflamed. are there any physical therapy exercises or advice you can give me to fix the inflammation? i get a stabbing pain in the top most part of my quad/adductor near the inner most part of my thigh. i stared getting the pain a few months ago after one of the last sets of squats when i was squatting 210lbs. i remember going deep with good form and BAM stabbing pain. i think i am prone to these inflammations because of my genetics but i'd like to know if theres anything i can do before seeing a doctor and him telling me the obvious bullshit about resting and taking drugs, ice, heat, etc.
i have thought up a few ways to work the muscle already since i'm a personal trainer also. one thing i devised was isometric standing leg raises and isometric lying down leg raises. when i've been to physical therapy in the past also of the exercises they gave me where isometric and they helped cure my pain. can you think of anything thats might help raynor? also i only get the pain when i squat not when i dead lift. maybe some slight discomfort when i dead lift but it goes away. should i stop squatting for a while since i get pain when i do exercises like lunges and squats and not stop dead lifting? i don't want to neglect my legs i think i could still train upper body and do dead lifts without having to stop exercising entirely because of my injury. does that seem like a smart idea?
thanks.
Before we go any further, we need a better reason for this continued injury instead of just genetics.
The going deep part might be the issue here. Some people squatting too deep causes a lot of problems and it generally just isn't worth it.
I would highly recommend you try to do 90 degrees only. In the process, I want you to wrap your knees. The reason I am recommending knee wraps is because this will actually help stabilize your entire leg. There is a possibility your knees are not supporting the weight properly and going in on a bad angle and thus translating awkward amounts of weight onto the adductors. This is NOT uncommon.
Secondly, you obviously know to ice/rest and use ibuprofen as needed. No seriously, this is important for basic recovery. You can continue to do upper body, but take 1 week off of lower body (along with the previous mentioned items)
Thirdly as far as stretches and exercises to reduce the pain, I would recommend kneeling, then slowly start separating your legs (still in the kneeling position) so that you gradually transfer your weight from the shins to the inner legs. Only go as far as you can until you feel pain. You can also try one leg at a time in this fashion.
Fourthly, you want to lay on your back and bring your knee up towards your chest and then slowly start pulling it out and away from your body one leg at a time. Only go as far as you can until pain is felt, then ease up a bit.
Hope this helps!