The event
Here’s a link to my first blog post on the event
@zentriathlete my groin snapped while my wife decided to film. not what I was expecting on date night. Whiskey tango foxtrot. ouch… @macylee36 #zentriathlete #bepresent #couplelove #couplecomedy #trilife #Teamzoot ♬ London Bridge – Fergie
DISCLAIMER:
First of all I am not a doctor nor physician and I am only sharing the lessons learned. If you come across this, be advised that this is for informational purposes only and medical advice should be sought by a practicing and license Physical Therapist or Doctor.
What I am, I am an endurance sports hobbyist that is reasonably intelligent and sharing info that would have beneficial to me – I didn’t know that I needed this info until I encountered the problems.
Initial Dr’s assessments and visits and frustrations
- I was strongly recommended to rest for 3-4 weeks — Minimize all activity
- Swimming with and without pull buoy only swimming while resting – this assures an athlete doesn’t go crazy. With the PB, no kicking. Did you hear that, NO KICKING, do not cheat this one!!!
- By the initial orthopedic surgeon i was told that the PB may be painful. I have found it to be a be uncomfortable, so I pay attention to the pain index
- Dr recommended connecting with IHC Physical therapy
So, I wanted to drop an opinion here. I was recommended to the Orthopedic specialist. This physician while he stopped and listened to my injury needs, questions and more – his follow up on the PT orders and next steps was frustrating. I didn’t hear from the referral for about a week and by that time I moved on to my second avenue. IHC is currently frustrating. Their level and focus of care outside of Primary’s Children hospital has been frustrating at best. We as a family love the physicians but the medical group and umbrella services for operational management are less than ideal in the IHC framework. This physician really followed the construct of the business process side, and well, it sucks.
What was my recommended action plan?
Wait for PT services to call. after about 5 days I got frustrated and moved on with the help of my wife moving the yardstick.
Switching directions
My wife has been using Dr. Allred at Body Balance Chiropractic for years. She asked him in person if he can help, and this is in his area of influence, practice and expertise. The initial visit was quite helpful, because he identified the muscle groups that were bound and protecting the injury site. With sacral manipulation, infrared heat therapy and more, my hip flexors, and sacrum were able to allow my injury to progress.
What was my outcome form doing the exercises?
Not yet determined – will circle back and edit at a future date.
So, to the exercises – Right?
- Standing Adductor Stretch
- Perform 1 set of 3 contract/relax cycles, 1 time per day
- Standing Abduction with Band
- Perform 3 sets of 10 reps, 1 time per day
- Adductor Ball Squeeze
- Perform 3 sets of 10 reps, 1 time per day
Follow the pictures, do each 1 times a day…
I am following this similar application to my knee injury PT — Do the following exercises after noonish – the reasoning is waiting this long to allow for the blood in your body to be readily circulating from the other activities in the day.
Directions
- Complete 3 sets of each exercise (3 above)
- Do 12 – 18 reps each
- Frequency – 1 time a day
- Been doing these for the week – awaiting further recommendations
Currently in Feb 2023, I do these exercises maybe one time a day The Hip Adductor exercise I also do in the pool almost every time I swim. I am on my 2nd swim now post injury.
Knee oriented exercises – but for after above PT
I am keeping the knee injury exercises below as I imagine they may prove helpful as this progresses. Some discomfort is ok, pain means shut it down and seek medical advice.
STRETCH – Quadriceps, Prone
STRENGTH – Hip Abduction in Quadraped
FLEXIBILITY – Hamstrings
STRENGTH – Hip Abduction
STRENGTH – Hip Abduction
STRENGTH – Quadriceps VMO
