Form of exercise which doesn't affect the groin - is there one?

redvision

So 2 months ago I suffered a groin injury, adductor magnus tear, and still waiting to find out if surgery is required (still just as painful when walking or climbing stairs, but the bruising has finally gone). I'm now getting impatient and frustrated, not only was cycling my life, it was the means of releasing the stresses and tension of day to day life, especially work. I have kind of accepted that despite my frustration, it is clearly going to take considerable time and I will probably miss the entire cycling season, so I'm looking for some form of exercise i could do to at least make this recovery period easier and get my daily exercise fix (and clear my mind).

I've tried swimming but that caused even more bruising, walking aggravates it, so I'm thinking upper body workouts, probably seated, may be the only option, although I'm still not sure these would actually be possible without doing more damage, or whether they are a good idea for cyclist... but I just need something, even if only once or twice a week.

Would appreciate any suggestions or advice
(apart from recommendations of rest and only rest - I hear that enough from everyone around me 🤬)

Thanks

wavefront

What’s helped me over this last 5 weeks with a back injury has been to accept my season is effectively over and plan for next year. But also to accept that doing too much too soon will prolong the agony (physical pain, and psychologically deal with being off the bike). I’m like you, riding is a big part of me and who I am, and I’ve never been off the bike for more than 2wks on the last 10yrs.

I turned my thoughts on its head - my back pain means I’m somehow neglecting my overall health, and it’s the specifics of riding all the time that has led to this neglect. So I’m actually enjoying time away from riding, and looking at improving my diet and cookery skills, improving my ability to sit still and do easy stretches and listening to all the podcasts I’ve never had time to finish. I’m enjoying time spent with nature - It’s funny, I love riding my bike, but most of my rides are training rides so I never really stop and look at what’s around me. I’m enjoying rebuilding my bikes as I’ve never had time to get on top of the maintenance - I’m always riding the things.

I guess what I’m trying to say is I’m using my enforced break to catch up cycling related things, prep for next year, and take a wider pro active look at my health from a non physical point of view. So far it’s working for me, and hope you can find something similar

pblakeney

Sorry I can't help with you predicament but a great number of cyclists could spend a great deal more time doing the below.

Unless you are racing ask yourself what it is that you are training for. What are your objectives? Getting fit and losing weight can be a by-product of simply enjoying riding a bike.
.

wavefront said:

... I’m enjoying time spent with nature - It’s funny, I love riding my bike, but most of my rides are training rides so I never really stop and look at what’s around me...

DeVlaeminck

To be fair I consider pretty much all my riding training but I doubt I'll race again. At 54 I have to train just to keep up with local fast group rides. I do appreciate the countryside while I'm riding though. Agree it doesn't hurt to consider why we cycle.

Re the OP I'd say check with a knowledgeable physio - some degree of post exercise reaction from the injury isn't always a bad thing - you may already have done this of course.

I like Wavefront's perspective on it - but you could devise an upper body routine if you want some targets . In the first lockdown I started doing a routine that included push ups, pull ups (I've a bar I put up for my son), planks, goblet squats etc and did see decent progress in what I could do and put on some muscle - I mean it was far from Arnold Schwarzenegger stuff so not an issue in weighing you down on hills and sadly it goes when you get out of the habit of doing the routine as I did when I injured my shoulder overdoing the pull ups.

pblakeney

DeVlaeminck said:

... as I did when I injured my shoulder overdoing the pull ups.

There is a lesson to be learned there. 😉

photonic69

You say you tried swimming, but have you tried it with a pull buoy float you hold between your knees? This will essentially isolate your legs and prevent kicking so you'll just be doing upper body but it will still be highly cardio vascular exercise. It's what I would do, also along with just enjoying other stuff as pointed out above.

redvision

Thanks for the replies and suggestions.

Yeh, I've gone private in the end with physio and she's been helpful but is reluctant to suggest activities I can try until I have a second scan - the first was just over 4 weeks ago (4 weeks after the injury) but whilst it showed the tear there was still too much bleeding to determine the full extent of the damage - or so they said.

When I tried swimming it was with the float supporting my legs but still caused considerable pain and more bruising.

Think I will try a few upper body exercises and see what is manageable, if any are.

me-109

.... draft

pblakeney

me-109 said:

.... draft

Certainly makes cycling easier. 😉

First.Aspect

Kayaking?

me-109

My deleted draft suggested darts or snooker. Just keep your leg off the table.

redvision

Well they might pass the time but I was looking for a form of exercise to maintain some level of fitness and burn a few calories. But still not found anything which doesn't cause pain 🤬

Another appointment with specialist tomorrow, was supposed to have a second scan before but no sign of that. Just hope they don't tell me tomorrow they need another scan before knowing best course of action (which I suspect they may and will just be yet another delay)

redvision

Just thought I would post an update, not happy reading though.

So saw physio and specialist last week and following their latest assessment I've since had a second opinion (privately). It appears the damage was far more substantial and not confined to the groin. Now been told that I also have significant damage to the hip labrum and hip dysplasia.

None of them have been able to give me any clarity on how long the recovery will be, only that it will require surgery and is likely to be a long time before I'm pain free and able to ride again. Plus it's likely to get more painful whilst I wait for surgery.

Now trying to decide if I can afford to have the op done privately or whether to wait for NHS (which isn't going to be any time soon).

No idea what this means for cycling. Obviously this year is a write off but there is no guarantee surgery will be successful, so who knows when I will be able to ride again. What they did make very clear was that my search for an exercise I could do now, with the injury, most stop. Apparently even walking on slight gradients can cause further damage.

Violins out now please 😢

pblakeney

Sorry to read that. 😨
🎻🎻🎻

redvision

pblakeney said:

Sorry to read that. 😨
🎻🎻🎻

Cheers.

I'm trying to stay positive (although failing), and keep thinking there are people with far bigger problems than me.... I mean just look at Boris! 😆

hpaul

Hi, I got into cycling in 2018 as I thought it didn't require much groin work, I was wrong.

I use foam rollers and stretch alternatively every night. Gym sessions are the only ones which I find to put no pressure there. Bench press, bicep curls, tricep pulls, pull ups, dips, most can be done seated. Rowing also I've found good. I did find swimming caugh it. Thankfully I'm at a decent point now that I can do most stuff relatively pain free. All the start/stop of football/hurling was killing me.

I've had 3 hernia operations, I found out just after my last one at 31 that alot of the bother was coming from hips, a scan confirmed I had a lebral tear with an impingement on one side, but the report mentioned that it was very likely on both at the bottom. Whatever way the scans showed both sides. I've had osteitis pubis since I was 24, to be honest I think this was the cause of it all. I was considering surgery for my hip but as it stands I'm happy enough. Hope this helps. Now 40, Spring chicken yet

First.Aspect

Possibly worth a try, but I don't think rowing is going to work. Depends if tensioning the lower abs is an issue. And there's also a lot if hip flexion required, albeit only a similar range of motion to cycling.

Ben6899

EDIT: sorry, just read your update.

Ben6899

redvision said:

Now trying to decide if I can afford to have the op done privately or whether to wait for NHS (which isn't going to be any time soon).

I'd find the money somewhere.