Skullpixie started this discussion ·
Oh dear I'm not sure what has happened but I was stretching yesterday and after stretching I discovered a pain in my adductor muscle thinking it was just tightness, today it's still sore more like an aching feeling and there are 2 lumpy bumps where it hurts I dunno if I have injured it or just strained it? :/ if I have how do I treat it can any one give advice please?
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RICE! Rest, ice, compression, elevation, works well immediately after you realize you've injured yourself. However some studies now suggest that using heat is best. You can try using both and see which works for you. I personally prefer heat, as long as you don't have swelling around the injury.
Yes, according to what I've heard ice is good if there is a swelling, in order to reduce the blood circulation and "inner bleeding" in that area. After, when you're healing, you'll want a good circulation instead so that means heating the injured parts up. I guess this must (?) also be one of the reasons why training is good for many injuries - it heats the body up.
Ok thanks for the advice gonna try this today.
Just an update on the advice given fantastic thanks veena I used the Rice techniques once the swelling went down I used heat and Epsom salt baths it's so much better today the pain has gone down a great deal too.
I pulled mine a couple of months ago, from stretching. I was trying to gently stretch it, but that just pissed it off more. I guess I just have to wait it out. :( I need to sit there and heat it up at night. I should probably pull out the heating pad so I'll see it. I was trying to massage it a bit, but it's an awkward area to massage. I busted out my back buddy and used the straight end to massage it, but that made it angry too. Blah. The back buddy I'm talking about: http://ecx.images-amazon.com/images/I/51h%2BkzXLBjL._SX425_.jpg
That looks like a mad contraption lol I have never seen the back buddy before. I wish I new about that last year when I had my back injury.
I use it to massage my neck and upper traps. They are always tight and that thing helps release the tension. It feels amazing
