Why muscles cramp

Adductor strengthening for groin strains

Weak hip adductors (Hrysomallis, 2009; Ryan et al. 2014;Delahunt, 2014) or weak hip adductors relative to the hip abductors (Thorborg et al. 2011) have been identified as predictor of adductor-related groin pain or increased risk of adductor-related groin strain injury. ________________________________________________________ Because groin injuries are quite common in athletes Its important to periodically include some kind of adductor strengthening exercise into our programs, since it's been proven that a good way to prevent them is through strengthening and bringing awareness to these muscles and how they interact with the glutes and hamstrings. ________________________________________________________ The importance of having strong adductors extends beyond injury prevention because when the hip is flexed (when coming out of a squat), the adductor magnus is a more effective hip extensor than the gluteus Maximus and the hamstrings. ________________________________________________________ The adductor magnus displays a mixed-to-slow muscle fiber type, which may imply higher repetitions with lower loads and perhaps a slower bar speed may be beneficial such as the single leg glute bridge with adductor squeeze!

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Pregnancy: Hip/SI joint pain

UNDERSTANDING SI JOINT PAIN & PREGNANCY . The Sacroiliac joint (SI) is formed between the sacrum and the illium which help make up the "pelvis". It's primary purpose is to help with weight-bearing and force transmission from the spine and legs from activities such as 🚶🏻‍♀️walking, running, jumping, etc. . There are two means that your body keeps the pelvic/SI region stable: . 🔩the natural interlocking of the joints 🔩muscular support from the core, back, glutes and various ligaments. . In the case of pregnancy the SI joints can become susceptible to pain at any point in pregnancy, but typically around the 🗓 18th week due to: . 🤰🏻The hormone relaxing being released to loosen the ligaments so that the pelvis can expand in preparation for childbirth. 🤰🏻Growing fetus/uterus stretching and somewhat weaken the abdominal musculature. 🤰🏻Weight gain and changes in your walking patterns can also contribute to increased strain in this area. . Some symptoms of SI joint pain are: . ❗️deep pain along the SI region ‼️may radiate to the groin and thighs ⁉️pain worse with standing, walking, getting in/out of low chairs, rolling/twisting, lifting. Feels best when lying down. . Now that you know a little bit more your probably asking yourself what are your treatment options 🤔 especially if your pregnant? Good question!! You have several options available to you such as: . 👩🏻‍⚕️Seeing a therapist who has experience with pregnant women who can assess and treat you. 🏋🏻‍♀️Rehab exercises that emphasize stability of the core and pelvic girdle. 💆🏻‍♀️Joint mobilization/manipulation and myofascial release. 📼Pelvic belts and kinesiotaping. . STAY TUNED 📺 FOR MORE! This is something I have been dealing with during my pregnancy and I am putting together some videos to help out 😘 my fellow preggies. . Does this sound like someone you know? Tag a 🙋🏻friend or 🤰🏻preggo to show them some 😘love! . #Prehab101

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