Rigglet's Beginner Training Logs

[Mehdi]

I've got problems with my groin since about 2 years, so I feel with you Rigglet. Good that you tried total rest: now you know that doesn't help anything at all.
Better be fast with the rehab, Tony is soon getting stronger than you on the Squat

Give me info about the hip:

• where is the pain (if you can show it on a map)


• how does it feel


• what movement hurts


• cracking/snapping


• other body parts that hurt


• how did it start


• once had a problem there in the past?


• how is glute activation


• how is pelvis alignment (lordosis)


• etc

 

[rigglet]

Mehdi,
Thanks for taking the time to respond to my post.  Tony getting too far ahead of me is one of my big concerns.
 

• where is the pain (if you can show it on a map) - I'm not sure how to add a picture from my local machine, so I hope my explaination will give you an idea.  The pain is deep in the front hip/groin area.  It is definitely more in the front than in the lower area of the groin.


• how does it feel - it feels "tight" most of the time, and is painful when squatting.  I also feel the pain, which is sharp pain across the going/hip area, when laying on my back and lifting my legs.  When at its worse (which it hasn't been since I took the time off) it was even painful when sitting up (like after doing bench press).


• what movement hurts - See my answer above.


• cracking/snapping - No cracking or snapping.


• other body parts that hurt - Nope.  This is the only one.


• how did it start - I started noticing it when my squat weights broke 225lbs.  I didn't notice a specific set or squat that caused the issue.  It just kind of showed up.  At first it just felt time after the workout, then it


• once had a problem there in the past? - Never had an issue with this.


• how is glute activation - I think it is good.  I don't feel like I have any of the problems you have described which would indicate a glute activation problem.  Zero lower back pain.


• how is pelvis alignment (lordosis) - It is good.  I visit the chiropractor every two weeks and he has never made mention of any issues.


• etc

[Mehdi]

Front hip = hip flexor. Groin is inside of leg. Which one is it
You can do reverse warrior lunges. But take it slowly, especially if it hurts. one leg back, rotate oposite site, squeeze glute of back leg. Take it slowly, don't force it. 3 x 8, alternating legs (one rep left, one rep right). Picture:

 
Second thing is trigger point therapy. Grab a little ball, and do what is described at end of this video: www.youtube.com/watch . That one is for the psoas, aim for the hip flexor, which is lower (check on a map). You'll probably feel pain there when resting on the tennis ball (but when you try the other leg you'll hardly feel anything).
Good idea to do glute activatione exercises (birddogs, supine bridges etc) in the meanwhile.
Let me know how that goes. Doctor diagnose always help knowing what you have exactly of course.

[elisa]

I hope you figure out the problem Rigglet. I hate it when I have an injury. I hope you get it figure out and back to the program.

[rigglet]

@Elisa
Thanks for the supportive words!  I appreciate the encouragment.
@Mehdi
You are a genius!  The stretching didn't hurt at all, but it is always good to have another one to use.  But the trigger point therapy helped a lot!  It didn't hurt a lot, just a little uncomfortable, but it feels 1000% better afterwards.  I'm going to continue this and see if it continues to get better.  I'll be heading back into the gym on Monday.  I think I'm going to cut my squat weight down in half of what I was doing.  I just want to take it slow and build back up to the heavier weights.
I also think I found what may have been the cause of this all along.  I was doing some BW squats this morning after the stretching/TP therapy and I noticed that I get very lazy with my abs.  I found that if I did the squats the way I had been I would feel a lot of strain in that flexor area.  But if I tightened my abs up during the squat there was no pressure or strain in the flexor area.  So while the form looked decent, I was using a lot of hip muscle to keep my torso upright rather than leveraging the strength of my abs.  I'm hoping I found the problems...I can't let Tony get too much farther ahead of me.

[Mehdi]

Myeah that trigger point therapy stuff does wonders. I'm familiar with it for some years, but only started to apply it during the last weeks. Amazing results it gets indeed.
Make sure you push your abs out on squats. Good luck racing Tony

[phillipsjosh2415]

 

You're crazy, man!!    You'd be smokin' me if you hadn't got that injury.  Hang in there, buddy.

[phillipsjosh2415]

I know most people are probably tired of hearing about my lousy groin injury, and I'm sorry for bringing it up again.  But I view this group as my gym friends and family. 

We're not tired of hearing about it, rigglet.  It's part of the training, and we're all pulling for you to get well and be able to train hard again...and soon!!

[rigglet]

Monday  2/18/2008
Squat - 135 lbs. 5/5/5/5/5
Overhead - 75 lbs. 5/5/5/5/5
Deadlift - 185 lbs. 5
Chin Ups - 2/2/1
Cardio: Eliptical machine 15 min. post workout.
Comments:
I"M BACK!!!!  The hip felt great this morning!  The trigger point therapry has really done the trick.  I lowered my squat weight way down for two reasons.  First is I wanted to make sure there was no pain.  If there was I would have stopped.  Second was so that I could get a fresh start on my form.  I truly think the issue that I have been fighting has been due to poor form.  The lower weight will allow me to concentrate on good form and hopefully avoid another injury.
Thanks to everyone for thier support during this very frustrating period.  Oh...and Tony...here I come.

[jdurando]

Welcome Back -
Sounds like a challenge there, maybe something for the challenge thread between the two of you.

[Mehdi]

Good job Rigglet.

[phillipsjosh2415]

It's great to have you back in action, rigglet.  Glad to hear you were pain free in your last workout. 

[rigglet]

Friday  2/22/2008
Squat - 140 lbs. 5/5/5/5/5
Bench - 135 lbs. 5/5/5/5/5
Rows - 100 lbs. 5/5/5/5/5
Dips - 5/5/5
Cardio: Eliptical machine 15 min. post workout.
Comments:
It feels so good to be back.  Squats feel really light, but I'm taking it slow so as to not reinjure the hip.  Feeling a bit under the weather today, but I didn't want miss another workout this week.  I missed Wednesday because life got in the way.  I'm usually pretty good at keeping life out of the way of my workout, but I failed this week.

[jdurando]

Rigglet - I feel the same way today, trying to get up the motivation to get the hell out of the house and to the gym, people drive like assholes in the snow though - screw the people I dont drive like an asshole in the snow. Im going to the gym !!!

[rigglet]

Monday  2/25/2008
Squat - 145 lbs. 5/5/5/5/5
Overhead - 80 lbs. 5/5/5/5/5
Deadlift - 195 lbs. 5
Pull Ups - 2/2/2
Cardio: Eliptical machine 15 min. post workout.
Comments:
Squats still feel really light, but the hip finally feels 100%.  I'll continue to take it slow and steady.  I know I'll be back over 200lbs in no time.  My pull/chin ups still suck.  I'm going to adopt Tony's method to get these better.  I'm going to try to increase this number by at least one each workout...no matter what it takes.  I'm really a bit upset because I am going to miss Monday and Wednesday next week due to business travel.  I'm investigating a possible gym close to where I am travelling, but right now it is not looking promising.
On a side note, my 15yo son is going to be joining me in the gym after I get back from my business trip next week.  I'm excited to introduce him to the Stronglifts 5x5 program.  I told him that if he sticks to it through the summer I can guarantee he will be much stronger for the start of next football (American football) season.  I'll have him create a journal once he starts the program.