Hello BBM Crew,
I injured my groin several months ago while performing some hip mobility/stretching exercises (never again). I went to the ER and had an ultrasound due to the pain—they said nothing was injured, besides some vericosele causing pain. I used the E3 groin rehab exercises (adductor isometric squeeze, abductor raises, and deadbigs/hip flexion) along with tempo 3-0-0 squats, RDL, and DL for rehab over a few months.
Things really seemed to be healing and I was beginning to feel much better. Then, I inured my groin again by jumping down a couple of stairs onto the landing—I wasn’t really thinking and it sent me right back to the beginning! For the last month, I have been trying to rehab things again, except I think the E3 exercises are just flaring things up and I do not seem to be getting any better. The pain I am feeling is a mild burning sensation in the very low abdominal area just above the genitals as well as a slight pain in the inguinal/hip flexor area.
Thus, do you feel the Hip Rehab template would be a good option for me considering my graphing injury? Also, I peaked at the first week and was wondering if there are any exercises you think I should avoid and/or definitely include for phase 1?
***In addition, I also need to run the Shoulder Rehab template again, as my shoulder and triceps tendinopathy is bothering me again and holding up my progression. I assume it would be fine to combine both of these templates at the same time, as I just plan to replace the chest/shoulder exercises in the Hip template with the specific shoulder/chest/lat exercises from the Shoulder template. Just wanted to make sure this would be fine to do.
Thanks for your help! I feel like I’m a mess right now, so I am looking forward to the process with a little more guidance from the Hip Rehab template.
Paul Hernandez
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Hey Paul,
Sorry to hear about your experience. Having experienced an adductor injury myself, I can appreciate at least some of what you’re going through.
Regarding management, I do think that our hip rehab template would be suitable. I really like the way it progresses the user in not only loading, ROM, and tempo, but also incldues some higher velocity exposure to make sure the individual is ready for what’s next. The template has upper body programming already, but this can be replaced with the upper body work from the shoulder rehab template if needed.
It may be worth your while to consult with one of our staff to make sure you’re setup for success not only in rehab, but also when you return to normal, unrestricted training. Ideally, we’d get you in a place to where you have a long stretch of uninterruputed, productive training.
-Jordan
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Hello Doc,
Thank you for the reply! Yeah, this groin injury is no joke! I tried to rehab on my own and was met with frustration when I injured the area again. Thus, I am glad to hear that you think the Hip Rehab template will be suitable for me. I was able to peek at the first week and it never even occurred to me to limit the ROM. I really like option to set the pins above parallel in the squat, higher box for box squats, or using the high handles on the trap bar.
Finances are very tight right now, but I want to support you guys and will be purchasing the Hip template given all the free info you publish—which has all been very helpful to me. Also, I would love to get a consult with Charlie or Derek, but that will have to wait right now as we just moved across the country from Missouri to Michigan.
***Would a consult with someone on the rehab team still be beneficial after running the Hip template? Or would it be more beneficial to get a consult before I started the template?
Also, Nikhil on the FB group mentioned that he had to run the first phase of the template several times—I also had a similar experience when I first ran the Shoulder template. Is this par for the coarse?
Lastly, do you recommend any of the hip/low body exercises over another given my injury?
Thanks again for all your help!
-Paul
Hey Paul,
If someone is able to get a good result with the template alone, e.g. complete resolution of their injury, then I would not push them to consult a professional . If someone is having a difficult time, I would encourage them to get a consultation to save them time, pain, and frustration. I understand it is an added expense, but I view lack health and function as even more pricey in some ways.
Depending on the nature and extent of the injury, as well as how someone uses the template, can affect how well the template works. We do give template users a lot of options to suit different needs. I would encourage people to use VERY DIFFERENT exercises and MUCH LIGHTER weights to start a template in order to put your best foot forward.
If forced to suggest some exercises, I’d pick an adductor machine (or modified Copenhagen’s), sumo deadlift (tempo), and leg press or tempo front squat for you. Just a guess, but I would change the DL and SQ pattern you primarily due during this period.
-Jordan
Sorry, I wasn’t trying to force you! I really do appreciate your suggestions. Based on what you recommend, I was thinking about the following based on the options laid out in the Hip Rehab template (purchased last night):
Day 1:
Primary - Pin Squats (above parallel) 3-0-0
Secondary - Sumo DL 3-0-0
Rehab - Abductor Raises 3-0-0 (lying)
Day 2:
Secondary - Box Squat (above parallel) 3-0-0
Rehab - Copenhagen Plank (modified iso) 3-0-0
Day 3:
Primary - Trap Bar DL (high handles) 3-0-0
Rehab - Single-leg RDL 3-0-0
GPP: Anterior Hip - Knee Raises or Lying Knee Raises
I was thinking about making my Primary DL Sumo (instead of trap bar), but I think Sumo might be a better secondary DL, as I have never done these before.
Also, I appreciate your feedback about starting very light and selecting exercises that are different from my normal training.
I appreciate your thoughts Doc! Thank you again for your help!
Paul
These seem like reasonable exercise selections. I don’t have a preference on Sumo vs trap bar as a primary DL. To me, they’re both equivalent in this context. Pick one based on personal interest and tolerance 
Thank you again for all your feedback! It has been very helpful! BTW, I performed Sumo as my supplemental DL yesterday (day 1) and i seemed to tolerate it well. Although, it was very humbling using an aluminum bar with 10lb bumpers! Therefore, I will keep Trap Bar (high handle) as my primary DL (day 3).
Blessings,
Paul
Wow! The modified Copenhagen planks are no joke! I did them last night (week 1, day 2) and I mistakenly did 20 sec holds and 40 sec rest x 5 rounds instead of 3 rounds. Unfortunately, I somehow looked at week two. I think the two extra rounds was too much for me to tolerate as an entry point, as my pain level is elevated to @5-6 today. Dr. Miles linked a video in another post of the modified version and I followed the instructions carefully. Based on my experience, would you recommend reducing the rounds to 3 or staying with the prescribed 5 rounds for week two? Thanks!
I think 20s long rounds x 5 sets is fine. I also think post workout soreness the day after is acceptable. if the pain is sharp and severely limiting, that’s something a bit different. I’m just not sure I’d push for a modification from what’s listed, you know?
Thanks for your thoughts! Yeah, I did experience a lot of soreness due to it being new (and hard), but the pain was also a little sharp and limiting. I’m trying not to take IBUPROFEN for the the hip pain, as I want to be able to correctly judge the pain and find the “Goldilocks” of just enough pain (@3 or less). Yesterday, I had to take IBUPROFEN for the pain 3X.
Regarding the modified Copenhagen plank, when I had my Left leg (knee and tibia) on the bench, I was able to raise my hips into the side plank position and then raise my right leg up to the bench just fine. In contrast, when when I had my Right leg (knee and tibia) on the bench, I was able to raise my hips into the side plank position, but I was NOT able raise my right leg up to the bench very easily—due to weakness and pain. So, I kept my right leg down for the first few rounds and then raised it up for a 20 sec hold on the last round and this ended up causing the most pain.
Explaining this helps a me to think it through…I may end up playing with raising up the right leg for a shorter duration and then lowering??? Maybe this way I can build up tolerance slowly and work up to a full 20 sec hold on my right side. Hopefully, I’m on the right path! Lol
The bottom leg in the Copenhagen plank is not really of interest to me. If the way you’re doing the planks is causing pain, I’d probably aim for lowering the height of what you’re top leg is being placed on. Adductor machines, banded adductor/abductor work, and so on are an option.
I appreciate you letting me me know that you aren’t too concerned about the bottom leg. Although, I would appreciate it if could help me to understand why I am having difficulty with raising my bottom leg? Is this similar to muscle testing in a PT assessment? For example, weakness in hip flexion or addiction will help to show where (or the area) the injury lies? Am I looking at the correctly?
Thus, in my specific example, when I perform the Copenhagen plank on my right side, I have no issue raising up my right leg (addiction) to the bottom of the bench. In contrast, when I switch to my left side, I have difficulty raising my left leg (addiction) to the bottom of the bench. So, does this weakness reveal that the adductor area has experienced a greater level of trauma or injury to the tissues?
I really appreciate you helping me to understand what is happening with my body! I have so much over the past few years from BBM, as well as “embracing the process” of my own pain and rehab journey—starting in January 2023 with biceps tenodesis surgery and rehab (plus dealing with workman’s comp) and now this groin injury. The last two years years have been extremely hard and painful, but I am looking forward to the light at the end of the tunnel in this rehab process! I even want to look forward and schedule a return to platform meet as a new M2 (turning 50 next month) towards the end of 2025.
Thanks again for all your help! Have a blessed day!
I am having a difficult time understanding what you’re describing, Paul. A video would be helpful, but reviewing videos and giving detailed, individuated advice, and looking for feedback based on that advice is probably best done via a consult.
To answer you’re question I wouldn’t necessarily say what you’re describing suggests more trauma or injury…or anything at all. I suspect it should improve with continued exposure.
Given your description of the past two years, I would strongly encourage you to get a consult with our pain and rehab team. We can really do a lot when we aren’t limited by this medium. If you choose not to, that’s totally fine with me as well.
Yes, I agree that a consult would be extremely advantageous at this point in my pain and rehab journey, especially considering the past two years. Unfortunately, I simply to do not have the finances currently for a consult or monthly training. I completely agree that it is an expense that would be very beneficial for my health, but purchasing the Hip Rehab template was already a stretch. I would love a consult with Dr. Charlie Dickson! I’m hopeful that my financial situation will change in the next several months. Maybe I can pursue a consult once I complete the entire Hip Rehab template.
Again, I’m very thankful for making yourself available for this conversation as well as your encouragement! Blessings!
Paul
Roger that. Heal up quickly!