Groin pain when running – treatment
We already know enough about why we caused groin pain. Maybe you’ve found yourself in something, maybe not quite. Each organism is very individual and so each generalization has its limits. This also applies to universal advice on how to cure a problem, in this case groin pain. We are aware of this, but we will still try to suggest exercises that could help. Of course, we cannot guarantee that they will help everyone, nor can we guarantee that you will perform them correctly according to the description and picture. Anyway, these exercises are beneficial, so it does not hurt to at least try them.
Exercises for the center of the body with a ball.
Lie on your back, on both shoulder blades and both sides of the pelvis, the weight is evenly distributed. Put a large balloon between your knees and forearms. The knees are apart and the heels are facing each other. Pull the shoulder blades down the spine, the shoulders are open. In this position, try to inhale to fill the abdomen and with the exhalation not to let it fall through. Thus, the abdomen is still filled, and the chest pulled down. You can imagine that you have a hoop around your waist that wants to grip you, and you lean into it with a breath to tear it apart. With an exhalation, you must not allow this filling so that it cannot pull you back. For greater intensity of exercise, you can add compression of the ball with elbows and knees, or pressures of opposite limbs, that is, the right elbow against the left knee and vice versa.
Lunge with rotation
First, stand in a lunge with your right foot forward. Hold the knee above the ankle, lower the pelvis so that you are not sagging in the loins and lean a little forward. The weight is rather on the right leg.Be careful that the knee is still looking forward, it must not fall inward. On the right leg there is support for the thumb, heel and pinky finger edge. Keep your foot in this position and rotate your pelvis to the left, as if opening your right groin. You can spin on the left tip. Put your hands on your hips, this will help you realize the movement of the pelvis. Then go back and repeat the rotation several times until you feel that the right leg is really standing still in place, and the pelvis and torso rotate on it.
Proper execution of sumo squat.
Spread your legs very wide, your feet are turned outward. Lower the pelvis and twist the slightly bent knees as far out as possible. You can get up to the stretching of the inner sides of the thighs and the involvement of the gluteal muscles. Pull your head up and open your shoulders. Sink into the squat as if you were sitting back a little, knees must not go in front of the ankles. The weight is constantly on the thumbs, heels and pinky finger edges of the legs, we turn the knees a lot out. As you sink lower, you should intensely feel the involvement of the gluteal muscles and the stretching of the internal muscles of the thighs.
We are preparing this series for you in cooperation with BeBalanced.cz.
https://www.sport.cz/behani/ladime/clanek/816299-bolest-trisla-cast-3–cviceni.html#section-artcl