Help!-recovery From Hip Flexor & Groin Injury

[[old] R S T]

Anyone ever suffered from sore hip flexor pain and tight groin due to rowing? I am certain my hip pain has arisen through lack of stretching and lack of cross training in the last two years or so (90% of exercise has been erging).<br /><br />My pain is in the front hip flexors and at the back (glutes). I also have tightness in my groin. The pain is spread equal between left and right sides. <br /><br />I have been to the physio for a number of sessions in the past month....The stretches she has given me help a bit, but I still suffer from severe tightness. Some days the pain is acute even with simple walking.<br /><br />My erging has almost come to a complete standstill. I hate this. I am putting on weight while my fitness is suffering. <br /><br />Any ideas folks? This is really draining me as I have a constant dull ache in my hips - erging should not be this painful.<br /><br />Cheers<br />RichardT

[[old] Mark Keating]

Can't help you a whole bunch Richard, except to agree with you that the tension may be as a result of too little stretching. I have been using the erg only occasionally for the past 13 to 14 months but my groin and flexor tension has improved significantly compared to my pre-erg (and pre-stretching) days. My left flexor is tender right now, but I think that is connected to a slight aggravation of the lower back. A visit to the chiropractor has helped that out a fair bit already.<br /><br />Good luck!<br /><br />Mark<br />

[[old] t51]

<!--QuoteBegin-Mark Keating+May 24 2005, 05:53 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Mark Keating @ May 24 2005, 05:53 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Can't help you a whole bunch Richard, except to agree with you that the tension may be as a result of too little stretching.  I have been using the erg only occasionally for the past 13 to 14 months but my groin and flexor tension has improved significantly compared to my pre-erg (and pre-stretching) days.  My left flexor is tender right now, but I think that is connected to a slight aggravation of the lower back.  A visit to the chiropractor has helped that out a fair bit already.<br /><br />Good luck!<br /><br />Mark <br /> </td></tr></table><br /><br /><br />I have had an ongoing problem with the same kind of hip pain. Stretching did not seem to help very much. I suspect that the problem in my hip flexors was caused by using my hips to catch the stroke at the end and then using then using the hip flexors to pull myself forward. The pain got so bad that I have not rowed in more than one month and finally the pain is almost gone. Running and biking causes<br />no pain, only rowing. I love to to row and have a near new C2 that is just sitting in the garage. I would appreciate more advice.

[[old] R S T]

[/quote]<br /><br /><br />I have had an ongoing problem with the same kind of hip pain. Stretching did not seem to help very much. I suspect that the problem in my hip flexors was caused by using my hips to catch the stroke at the end and then using then using the hip flexors to pull myself forward. The pain got so bad that I have not rowed in more than one month and finally the pain is almost gone. Running and biking causes<br />no pain, only rowing. I love to to row and have a near new C2 that is just sitting in the garage. I would appreciate more advice. <br />[/quote]<br /><br /><br />T51<br /><br />Your experience sounds like mine. I have my own erg as well, and it is sitting unused. Yes - the hip pain seems to be caused by the position/movement of the hips at the catch. I think my technique is okay though.<br /><br />I am guessing that the injury that I have is due to lack of cross training and repetitive movement (as well as no stretching). <br /><br />This is driving me mad!!!!<br /><br />There must be others out there who have had this or some who are aware of this problem and the best way to fix. I have taken a month of rowing and the pain is still there. <br /><br />Anyone else have any ideas? Any coaches out there?<br /><br />In anticipation.<br />RichardT<br /><br /><br />

[[old] Byron Drachman]

Hi Richard,<br /><br />My suggestion is to get the technique DVD from Xeno Muller and listen to his discussion about getting a forward lean before the knees come up on the recovery and having a forward lean at the first part of the drive. He says if you don't, then you are using the hip flexors too much instead of the hamstrings and you are setting the stage for injury. I hope I said this right. <br /><br />I should add that Paul Smith was nice enough to look at me erging on a short video and said the same thing: you don't want to open the back too early during the drive.<br /><br />Xeno and Lucas use their ergs on slides, but I think it would be a good idea to see the video even if you don't use slides.<br /><br />I hope you get the problem solved.<br /><br />Byron

[[old] R S T]

<!--QuoteBegin-Byron Drachman+May 30 2005, 12:41 AM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(Byron Drachman @ May 30 2005, 12:41 AM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Hi Richard,<br /><br />My suggestion is to get the technique DVD from Xeno Muller and listen to his discussion about getting a forward lean before the knees come up on the recovery and having a forward lean at the first part of the drive. He says if you don't, then you are using the hip flexors too much instead of the hamstrings and you are setting the stage for injury. I hope I said this right. <br /><br />I should add that Paul Smith was nice enough to look at me erging on a short video and said the same thing: you don't want to open the back too early during the drive.<br /><br />Xeno and Lucas use their ergs on slides, but I think it would be a good idea to see the video even if you don't use slides.<br /><br />I hope you get the problem solved.<br /><br />Byron <br /> </td></tr></table><br /><br /><br /><br />Cheers Byron<br /><br />I think I understand what you mean, although I am unsure what the more forward lean will do for me at the catch - does this mean I should be using my back/arms at the start of the drive rather than just my legs?<br /><br />This is the worst injury i have ever had - a broken arm would have healed quicker!!<br /><br />RichardT

[[old] Byron Drachman]

<br /><br /><!--QuoteBegin--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->I think I understand what you mean, although I am unsure what the more forward lean will do for me at the catch - does this mean I should be using my back/arms at the start of the drive rather than just my legs?<br /><br />This is the worst injury i have ever had - a broken arm would have healed quicker!!<br /> </td></tr></table> <br /><br />Hi Richard,<br /><br />No, you use the legs only with the arms straight and relaxed but keep your forward lean during the first part of the drive, then do the body swing when the knees are down (or almost down), then the arms at the finish. Xeno says if you drive with the legs but don't have the forward lean then you're using your hip flexors, if I'm quoting him right. As I said, I found it very helpful to row along with the video. Just hearing instructions without doing the drills would be a little like hearing instructions on pole vaulting and watching someone doing pole vaulting. That's something so technical that you want to practice the instructions as you get them. I think you want to practice along with the video.<br /><br />pole vaulting joke:<br /><br />A guy walks up to a tall, skinny guy at a track meet and says<br /><br />"Are you a polevaulter?"<br /><br />The guy answers: "No, I'm a German. Say, how did you know my name is Walter?"<br />(Walter pronounced as vaulter. Get it? Yuk,yuk.)<br /><br />Good luck on solving the problem.<br /><br />In case you haven't been there, you can order the technique DVD at gorow.com<br /><br />Byron<br /><br />

[[old] R S T]

Thank you again Byron<br /><br />I am going to get some much needed physio, rest from the erg (reluctantly) for a while and get myself all fixed up.<br /><br />When I return to the erg I will check out the dvd (or maybe the whole lot of them). <br /><br />It might be my technique afterall - I must be doing something wrong given that nobody else on the forum seems top have suffered from this. I would have thought that there would be more thoughts/experience on this matter.<br /><br />Cheers<br />RichardT<br />

[[old] Byron Drachman]

<!--QuoteBegin-R S T+May 30 2005, 06:11 PM--><table border='0' align='center' width='95%' cellpadding='3' cellspacing='1'><tr><td><div class='genmed'><b>QUOTE(R S T @ May 30 2005, 06:11 PM)</b></div></td></tr><tr><td class='quote'><!--QuoteEBegin-->Thank you again Byron<br /><br />I am going to get some much needed physio, rest from the erg (reluctantly) for a while and get myself all fixed up.<br /><br />When I return to the erg I will check out the dvd (or maybe the whole lot of them). <br /><br />It might be my technique afterall - I must be doing something wrong given that nobody else on the forum seems top have suffered from this. I would have thought that there would be more thoughts/experience on this matter.<br /><br />Cheers<br />RichardT <br /> </td></tr></table><br /><br />Hi Richard again,<br /><br />Yes, get the whole lot. They're great fun. By the way, I'm not sure I said everything right. But the basic idea is drive with the legs (with forward lean), then body swing, then arms on the drive, then arms forward, then body swing forward, then slide forward on the recovery. The three distinct components blend into a smooth stroke and the good rowers make it look so easy and natural. One of our experts like Mel, Paul, etc. can discuss this a lot more intelligently than I can. Maybe one of them will notice this thread and discuss problems with hip flexors. <br /><br />Keep us posted on your progress.<br /><br />Byron<br />

[[old] R S T]

Update, for those who have a mechanical/anatomical interest....<br /><br />A visit to a sports injury physio has highlighted that I have a very slight alignment issue with my sacrum and pelvis. Apparently this has caused referred/compensatory tightness in my hip flexors and piriformis. I now have a whole new set of stretches to do.<br /><br />The bad news is that I need to lay off the erg until fully fit. <br /><br />I now need to find out if my technique has caused this (I suspect it has) and how to correct technique and stop it from happening again.<br /><br />A request - If there is anyone out there who is aware of this type of injury, please post your thoughts.<br /><br />Cheers<br />RichardT

[[old] billandmargaret]

I've had hip flexor pain, more from walking/speedwalking than rowing, but it did cause and uncomfortable "pinching"/clicking sensation in my hip when I rowed as well, though not my groin. I saw a physical therapist who prescribed hip stretches which didn't help noticably.<br /><br />I suspect my problem came from too abruptly increasing my exercise level from a few years of near nil to very brisk walking, which stretched my hip more than it was ready for. Good rowing techinique is essential to prevent back injury, but I rowed on a college team and technique did not cause or relieve my hip problem.<br /><br />I suspect that what helped me most was Pilates stretch/strength exercises which target that area. These stretches were more subtle (than the physical therapist's), and strengthened the hip flexors as well as stretching them, a better combination for me. To try Pilates, try to find a certified teacher in your area for initial instruction of 5 lessons or so to make sure you're doing it right. Private instruction is spendier but I've found group classes in unversities and such. A compromise would be an instructional video, but a book is definitely insufficient to make sure you are doing it properly to help, not hinder, your recovery.<br /><br />My injury did not stop me from walking, but it took several months for it to stop hurting in certain positions (like sitting down cross-legged with a kid on my lap). I don't remember when my hip finally stopped clicking when I rowed.<br /><br />Good luck. Pilates is excellent for flexibility in the hips and posture, which rowing also does not address.<br /><br />Margaret