Vertical Workouts - How To Avoid Groin Pain
Groin pain is the worst and you are going to want to do some tweaking and additions if you're going to put this problem in the can.
If you want to recover from this quickly, then LEAVE IT ALONE! It's most likely not serious; maybe a small strain or tear. Don't stretch it. This is the mistake that most people make because stretching the affected area just prolongs the pain and worsens the condition. Putting ice on it, massaging it, resting, and elevating your legs will help you recover faster than stretching it will. Think RICE: Rest Ice Compression Elevation
As soon as you can exercise without any discomfort, here are a few tweaks you should make.
Light Rehab
1. Get an elastic band. Put it around one foot and pull it in and out. Repeat on the other leg. Do this exercise every 2-3 days. This is called "adduction."
2. While lying on your back, squeeze a pillow or a large exercise ball between your legs.
Strengthening
1. Do some wide leg stance box squats-the wider you go, the more you activate the adductors.
2. Wide leg dead lifts (same as above).
3. Put a plate on the ground and drag it inwards toward your body. Progress with heavier weights.
The stronger you become, the more your groin needs to be able to support you.
A little more advice about groin recovery
The advice that I have provided above should be a long-term solution for groin injuries.
Whenever you exercise, you may want to think about wrapping the groin area, or wearing a pair of tight-fitting squatting shorts to keep the area arm and to prevent inflammation. Using an ice wrap is great for post-workout.
You can also massage the area with foam rollers every morning. If you don't have foam rollers, you can massage the adductor muscles while taking a shower and use a little soap. Apply pressure with the fingers and gradually increase the pressure you are using. The massage helps eliminate the trigger points in the muscle that could lead to more injury.
You can also take an inflammatory such as ibuprofen (Advil or Motrin) to help relieve pain and prevent further damage.
But most importantly, make sure you warm up before exercising. Failure to warm up puts your groin area at risk for injury. Not only should you stretch the groin,but you should also stretch your abductors on a regular basis. You can do this by simply hugging your knee to your chest, which is an excellent stretch for the abductors.
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Questions and Answers
Article Tags:
is it normal to lose inches in a vertical training program
,jump higher
,know the difference between starting strength and limit strength
,how to improve your starting and limit strength
,vertical workouts
,how to avoid groin pain
What are starting strength and limit strength? Starting strength is your ability to begin a movement with high levels of strength, which in turn results in high velocity levels. In other words, the more strength you have, the faster you will overcome the resistance of your own body weight and gravity, the higher your vertical jump will be. A vertical leap is executed in approximately 1/4 of a second, which limits the amount of strength you are able to "recruit" while you move. This means that
I usually get e-mails from people who are starting to train who find at the end of a rigorous workout that their vertical is slightly lower the next day. This is actually normal. It's part of the cycle of breaking down and building up muscles. When you engage in a physical training program, not only are you fatiguing the muscle but you are also creating micro-tears within the muscle. While these tears do weaken the muscle temporarily, but if you give yourself a proper recovery phase and eat nut
To begin, I recommend you videotape your vertical jump. While watching it, pause the video at the beginning part of your movement and observe the angles of the ankle, knee, and calf. It is crucial that you strengthen the muscles at these particular points. Resistance training your full range of motion In addition to isometric holds (maximal or supra-maximal) will guarantee that this joint angle is properly strengthened. Perform the vertical jump from the starting position with no starting count
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