Yes a very common jiujitsu injury. Is the psoas inflamed and pressing on the sciatic nerve or just groin and lower back?
On the corner of the kitchen counter or other firm surface, put the injured leg in the pigeon pose up on the counter with the other thigh hanging straight down perpendicular to the floor. Slowly lean forward with back straight not curved hold for 30 seconds.
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So how is it going?yes it feels like sciatica and definitely lower back and deep in the glute muscle.
i will try this stretch but I have been stretching a lot and my right leg hamstring is locked right up!!
let ya know how Im feeling tomorrow ,thanks!
So how is it going?
Hi Peter,In general, your post has very little information for an assessment (when did this start? What triggered it? What casues the pain now? What makes it better? What have you tried in the past? Is it generall getting worse or better? How is it impacting your life [sleep? exercise? job?]??
However, for MOST musculoskeletal pains, physiotherapy, time and OTC pain management (tylenol, advil) works well.
But again, theres little information here. If the pain isnt getting better. or your uncertain of whats going on, see your family doctor for a proper history and physical. You can get an Rx for Physiotherapy if that would help.
PA
hey brother!So how is it going?
So how is it going?
1-2 ice the back to reduce pain during the day. Heat to sleep for a bit at night. If heat increases pain, only Ice
Decline bench traction, once maybe twice a day, roll off the bench, don’t do a sit up, well you likely cants anyways. I had to roll painfully to get on the bench.
Lay on stomach, prop up on elbows if you can get that high, 1-2 min every hour, if you can. If it gets more agrivated, reduce frequency.
Very light stretching, like barely stretching, nothing that causes too much pain, avoid arching bending over. Keep your back straight or arched back, bend at the hips, knees keep your back upright.
3-6
As the initial pain starts to subside, start to do the cat/camel.
Keep doing above exercises.
Start adding in Mackenzie exercises, if you havnt already and had success.
Keep using ice and heat.
Use nerve flossing exercises, sparingly.
After week 6 you should be much better. Start to foam roll your gluten, or better yet, get light/med massage therapy on your glute. Or use a lacrosse ball. I put it in a sock and roll on the wall.
Keep doing all the above exercises.
I found this to be interesting, can you elaborate on the CAt/camel stretch and the Mackenzie exercises please?
Yes.ok I just googled all of those stretches / exercises and wondering if I should be incorporating them into my routine now?
ok thanks Sorbate for the quick response and the recomendations!And I found ice always worked better for me than heat,
It’s a slow process, and you may realize that the most you may get us controlling the injury, but not getting rid of it completely.
Not to steal the thread but ive started to have lower back pain, top of my glutes get really sore (inflamed) and my right nut hurts. Pain also on the right side of my pubic bone. Could this be what you guys are talking about?