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Old 02-28-2011, 10:14 AM   #1
Michael Capalbo
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Coming back from a groin pull

I suffered a groin pull 3 weeks ago. Now I feel much better--I can walk no problem, running still hurts a little, and I still feel a shot of pain moving in certain directions. So I am still NOT at 100%.

How good does light exercise do to facilitate healing? I'm really asking this: I can do air squats with no pain, so I am thinking of trying some light back squats tonight (3 sets of 3 reps at 50% of my 1RM). I don't know if this will help with the healing process or if it will only aggravate the injury and slow me down. Will "pushing it" slightly help get back to 100% or is it better to just lay off until I am fully healed?
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Old 02-28-2011, 10:36 AM   #2
Lenora Galitz-Pfeffer
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Re: Coming back from a groin pull

I wouldn't recommend "pushing it". If air squats are ok, do what you can with those. Perfect the form, etc. Before you do BB squats, spend some seeing how the empty bar feels. Don't add weight the first day of doing this. Are you doing any massage or myofacial release? Are you stretching after doing squats?
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Old 02-28-2011, 01:10 PM   #3
Steven Low
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Re: Coming back from a groin pull

High reps of anything... not too heavy.

Slow eccentrics work too.

Easy to reinjure something... remember that. It's why you don't want to be aggressive or go heavy coming back

wfs
http://www.eatmoveimprove.com/2010/0...uscle-strains/
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Old 03-03-2011, 05:28 PM   #4
James Mazzarisi
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Re: Coming back from a groin pull

PUlled groins suck... nagging and high probablity of recurrence if not treated ,rested and rehabbed properly I'm not a doctor or PT but I would incorporate hip and ankle mobility into your routine. And Consider the STarr rehab protocol. Then work on activating your glutes... the hip mobility should help this. As "non-crossfit" as it is, look up Bret Contreras, aka the Glute Guy, and you'll find some good articles. Here's a good one: http://bretcontreras.com/2011/02/abc...t-contreras-2/
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Old 03-14-2011, 09:13 AM   #5
Michael Capalbo
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Re: Coming back from a groin pull

Thanks all.

I can now run without any pain--that was not true when I wrote this post. I can also now do deep air squats no problem. I can also do deadlifts, with the normal-length grip, but I am not going to try anything above 80% of what was my 1RM before the injury. I did 45 deadlifts at about 2/3 or my 1RM for a workout and I handled it fine.

Barbell squats with moderate weight are still an issue for me, so I need to slowly work my way back.

Steve, great article! Thanks for posting for me.

Last edited by Michael Capalbo; 03-14-2011 at 09:16 AM..
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Old 03-15-2011, 07:31 AM   #6
Steven Low
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Re: Coming back from a groin pull

Great to hear you're doing well. keep it up
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Old 03-15-2011, 08:11 AM   #7
Lenora Galitz-Pfeffer
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Re: Coming back from a groin pull

Thanks for the update! Stay well!
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Old 03-16-2011, 12:11 PM   #8
Michael Capalbo
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Re: Coming back from a groin pull

Quote:
Originally Posted by Lenora Galitz-Pfeffer View Post
Thanks for the update! Stay well!

Thanks Lenora!

What did you mean by myofacial release? Foam rollers/deep massage? I am doing a lot of stretching and some deep massage, if that is what you mean.
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Old 03-18-2011, 11:32 AM   #9
Lenora Galitz-Pfeffer
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Re: Coming back from a groin pull

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Originally Posted by Michael Capalbo View Post
Thanks Lenora!

What did you mean by myofacial release? Foam rollers/deep massage? I am doing a lot of stretching and some deep massage, if that is what you mean.
That's what I mean.
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