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Mick Byrne
09-22-2010, 05:26 AM
Hi,

How long should I stretch for rehab work (eg groin strain).

I have always done 30 secs then maybe another 30 seconds a bit further but someone suggested to be last night that I should do 6 x 10 seconds.

Cheers,

Mick

Blair Robert Lowe
09-22-2010, 12:13 PM
It kind of depends on what style of stretching.

10s would be fine for PNF but stretching 30-150 seconds may be necessary for other styles of stretching.

Steven Low
09-22-2010, 01:55 PM
YOU DO NOT WANT TO STRETCH STRAINS!!!!!!!!!!!!

Read this... it will tell you how to rehab it wfs
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/

Mick Byrne
09-23-2010, 04:39 AM
YOU DO NOT WANT TO STRETCH STRAINS!!!!!!!!!!!!

Read this... it will tell you how to rehab it wfs
http://www.eatmoveimprove.com/2010/01/on-muscle-strains/

Light stretching as part of rehab?

I have had this injury for months and its not going away.

Its deep in my hip flexor and I am struggling to self massage.

Cheers,

Mick

PS Definitely not doing PNF for rehab.

Steven Low
09-23-2010, 11:00 AM
Nooooo stretching.

Just range of motion work.

Once the acute inflammatory phase is over then yes to stretching. I don't know what phase you're in or if you've even started rehabbing.

If stretching isn't helping then obviously there's some disconnect between the rehab and what you've been doing if its been months.

Really though.... follow that article it should help.

Mick Byrne
10-10-2010, 07:25 AM
Had another session with my PT and actually had time to discuss my "groin strain" (as diagnosed my GP and previous PT).

ITS NOT A STRAIN!! Just short deep hip flexors!
:)

Sounds good to me all I need to do now if stretch them and I will be fixed.

Still doing 6 x 10 seconds as advised by him:

Lunge with glutes tensed to tip back pelvic bowl slightly.

A kind of adductor stretch lying on back with affected leg crossed so foot is just above knee then pushing knee on affected side to floor.

Feeling better range already.

Steven Low
10-10-2010, 08:48 AM
Kelly Starrett has a lot of good hip stuff here as well

wfs
http://mobilitywod.blogspot.com/

If they're really that tight you can probably go longer.... people have seen good results with holds for upt o a minute or two.

But yeah just something to play around with

Mick Byrne
10-10-2010, 09:11 AM
Cheers Steve,

I have seen some of Kellys videos, he is great.