[Closed] Anyone had an abductor strain? Possible end to riding?

Without being unsympathetic and without knowing anything about you other than what you've written above I'd comment that it's the kind of injury that cyclists in general seem to be prone to as, as a rule, we have crap flexibility (something to do with locking our feet onto pedals which only ever travel in a circle of approx 175mm radius). The fact that ALL your leg muscles are so tight seems to bear this theory out.

Therefore my suggestion to you would be...STRETCH! Before every ride, after every ride! Stretch in the shower too (esp in the winter). Stretch before bed, stretch after bed.

So...I'm a fan of stretching...prescribing it anyway. I'd also suggest that you consider taking up another sport to augment cycling and promote the healing process. Swimming would be ideal. There's also a certain ammount of evidence to suggest that cyclists can benefit from 2 20 minute run sessions a week.

Hope this helps...I really don't think it's all doom and gloom for you, and I really hope you get back to your previous healthy self soon!

Find a good sports physio, and trust in them - it takes time, but they can work wonders. They ought to be able to offer massage too, as a way of easing muscle tightness.

Chin up, keep doing the exercises!

Yep, the stretching is the key to cycling - I'm pretty much typical in that I never bothered with any stretching routines though.

Been a cyclist all my life , and I suppose this injury is a result of the lack of suppleness that goes with cycling.

The doom and gloom comes from what the sports physio said to me - she said she'd never seen anyone with such tight well developed leg muscles, hamstrings are as tight as a drum.

I feel that when descending the abductors are also acting like suspension, which is something that you don't do on a road bike. I have had to stop on longer descents due to the pain.

Stretching is now part of my recovery, but it looks like riding off road is quite a long way off.

Ade from Howies posted on their blog about his hamstrings "collapsing", because he rode a bike so much and so they got so tight - he ended up in hospital and using a zimmer frame IIRC. He says running has saved his legs and means that he can keep riding.

this is interesting. i've had back pain on and off for a while, and recently discovered during a sports massage that my left abductor is tight/sore. i'm going to see a physio about that/my back next week. i've been feeling really stiff/tight around hip/pelvis area along with the backpain. i had a 1-2-1 yoga class which gave me specific stretches to do for these areas which are helping. general stretching and massage is also good.

dirtygirlonabike

Sounds very similar to me, the sports physio and doctor have said that I've got play in the left hand side of my hip. This has caused the strain in the left thigh, it also contributes to pulling the left hand side of my back. Currently got a back pain which is around the rib cage height if you can understand what I'm trying to say.

Does the left abductor feel like it wants to cramp up? Had this on the Gap ride, and about 8 months ago. Should have taken more notice of it when it started to play up............

Road bike I feel may be less stressful, given the play in my hip (not so dramatic that I need any surgery, but it's there all the same).

I'm not too gloomy about this, bit fed up, but there's much worse things that can happen.

I do genuinely feel that off road just might be pushing things a little now (I'm 54 now), would prefer to carry on riding (even if it means road only).

You may have helped me solve an ongoing problem, I'm so relieved to find someone with similar! My pain is at rib cage height as well. When it goes into spasm, it feels like someone is stabbing me in the back.

I was beginning to think I'd have to cut down on the cycling and do more running as my back hurts when I'm in a lent forward position (not so much on the mtb, but noticeable on my road bikes) Osteopath couldn't figure out what's causing it, but with the tightness I've been feeling recently, I was suspecting it was related to hips/pelvis/legs. I've not really noticed my abductor (yet) other than during my sports massage, but when I did notice it, I could feel it all the way into my hip. Mine is also on the left hand side, but really noticeable in my hip flexor. So that's why I decided to see a physio.

My physio appointment is on Tuesday, so I will post back up and let you know what he says - have been to him before and he's usually good, and I never get you'll have to give up running/biking from him. Stretching will take ages to work - some days I feel I can hardly stretch my hip flexors as they are so tight and it hurts when I do, but I'm carrying on. I'm going to take up a yoga class as well as carrying on with the 1-2-1 classes so I can get tailored stretches. I'm a huge fan of acupuncture for pain/tightness, and was going to ask my physio for this as I find it really works for me.

The key to stretching tight muscles out is holding the stretch.
Need to hold for 60 seconds in the same position and relax your body sand breathing. This is when the muscle will start to 'relax into the stretch' and you can feel the tightness ease off. Do about 3 of these 60 second stretches for each tight muscle group.

I had a problem with my right abductor/back which stopped me playing footy / seriously cycling for a bout 2 years.

Its difficult to describe what the actual problem was and like most of these on going injury (i had kept getting very small adductor strains for years) there will be no quick fix.

It is likely something to do with you movement (in general plus on the bike) is putting excessive strain on this muscle leading it to shorten and eventually tear.

Like dirty girl says could be the left hip bone moves excessively and you stabilise it using the abductor.

Personally from my experience even the pyshio is unlikely to be able to say exactly what it is.

It is likely you DO need to improve you core strength however this is an on going exercise not a simply do 50 sit up magically better it may take many years not just to improve your core strength but to unconsciously use these muscles to stabilise your body when do exercise.

I will imagine the pyhsio will tell you to do these exercises and you may not feel it is making any difference but it probably will in the long term and even if it doesnt it is a good idea.

its a mild injury - mtfu. only way such a mild injury would end your riding would be if you were looking for an excuse to stop.

Harsh, but fair.

Goan - harsh but fair.......

mild injury,should mtfu.

If I wanted to stop, I probably would have years ago, like most others, been riding since I was about 8 years old.

Ah, whats the point........you've obviously never had this injury then. You don't know what you're talking about.
Harsh, but fair.

Thats complete **** Goan.

An abductor strain with no complications can be mild.

For instance a First degree strain I should really make no difference to riding like you say.

If the first poster has a 3rd degree strain (ie complete) break he would be likely to be in agony and be unable to walk to begin with.

However from my experiences and the OP description of it being an ongoing injury I would imagine the problem is not really the groin strain the OP is merely describing it as such as that is currently where the problem is causing obvious pain.

And it is much more likely to be some general problem in the pelvis, hip or lower back.

No I haven't had that injury, but thats probably because I stretch.

Thee fact that you could walk home and are considering going out on a road ride suggests that it is a mild injury.

I have a mate who rides lots and has no adbuctor in one of his legs, well its there just not attached any more. If it was a complete break they wouldn't be able to feel it.

Oh and a groin strain refers to the adductor, not the abductor.

Walking the last 5 miles wasn't really an option - the Gap ride is quite isolated, so I didn't have much choice.

The injury occurred I'd say about 12 months ago, but (as you suggested, I MTFU'd, an continued to ride. This resulted in the abductor muscle tearing, and the current state I'm in.

I'm not looking for an excuse (as you put it) to stop riding, if I wanted to stop - I would - don't need an excuse, its not a life and death matter. The problem is more related to my hip , and the abductor is a symptom of the hip problems. So stopping riding , might, just be a good thing if I don't want further complications in the near future - I'm not as young as I used to be.

Going for a road ride, is probably more to do with me being fed up with being off the bike for so long. Having been a lifelong cyclist I find it difficult not to be out on my bike.

If I can't ride off road (as this may / might) cause the abductor more strain, then I would rather ride on the road - it's all cycling.

Try looking up adductor injuries rather than abductor injuries and you might get somewhere. It'll be the tight muscles that are causing the hip and back trouble, not the other way around. Try Pilates.

http://www.sportsinjuryclinic.net/cybertherapist/front/frontthigh/adductrupture.htm have a look there and you'll be taking a step in the right direction.

So I can't spell properly - but I know what it is - its in my inner thigh right now.

Instead of getting narky and feeling like i am against you take the only positive advice that you have been given. Follow it and you'll be back riding as good as new in a few weeks.

I disagree (admittedly you are right that I also always get confused between adductor and abductor)

If this has been on going for a year it is unlikely that this is just an adductor strain that happened because you just happened to put too much pressure on it when the muscle wasnt warm.

Which is basically what goan is describing. I think it is probably more likely to be the more visible element of a more unlying problem.

Now Im not suggesting you do nothing or panic or spend lots of money at the pyhsio Im just suggesting it may go away come back go away come back and then one day it wont go away. Therefore doing some exercise such as core strenghening would be beneficial, now pretty obviously stretching is part of this but I would think about what muscles you are streching before you do it.

It is human nature to do what is easiest which often means you end up strenghting your strong muscles and streching your flexible muscles which is often the opposite of what you want to do.

My point is if this is an on going problem there is probably no simple answer therefore looking at pyhsio room as good as it is is probably not worth will. You need to understand why you are getting repeatly getting this injury which is likely only you or a very good pyhsio will know.

Your original advice was to mtfu - that was very helpful, I have been to see my doctor and a sports physio as well.

I was asking for advice in the first instance from others who might have had the same (or similar) experience.

All this mtfu talk is laddish bravado, and extremely funny 🙁

Its just a current cliché,for those who haven't got anything constructive to say - and its so funny to boot.

Thanks for the link, being doing most of those stretches since the injury, hasn't made any difference though in 3 weeks.

The problem is in my hip really, and I dare-say, that this will just re occur again.

So this is what lead me to ask if anyone had a similar experience (or know anyone) to hopefully try and overcome it. The sports physio is not to hopeful of a return to off road cycling, as the hip issue will keep making the adductor muscle over work.

The sports physio says its the other way around - the play in the hip is causing the thigh problem - right thigh is ok.

The reason for the mtfu comment was that you appear to have given up before you've put the effort into solving the problem.

How often have you been doing the stretches? Have you been doing them correctly?

3 weeks isn't really very much if you've only been doing them once every couple of days for a couple of minutes. Perhaps try 3 times a day for 15 minutes for a few weeks. - thats usually what my wife suggests for any injuries or tightness i have.

I would hazard a guess that by building the muscles around the hip, that the problem could be managed a hell of a lot better.

I would suggest going and seeing a good physio and be prepared to put a lot of work in.

I am going cycling round GT black tomorrow with a guy who has had both hips replaced - we'll be round in a coule of hours or so.

have you any other weaknesses in your leg/hip? i had a hip injury a few years back, caused by falling off my mtb onto a rock slab (ended up in hospital but that's another story!) it took 5 years to sort it out and i rode through the pain - acupuncture fixed it completely in 3 sessions. however, i found out during this time i had muscles imbalances as a result - the right leg was/is 75% stronger (though to look at my legs you can't tell) and my glutes were really weak. I've been at the gym twice a week for over a year now, trying to correct the imbalance but suspect i never will as my body is now used to it. The reason i'm asking is your comment "as the hip issue will keep making the adductor muscle over work" - can you not work on your hips to make them stronger/better?

Not had the exact same injury as you Dennis, but I have suffered from lower back pain due to tight leg muscles, and I was also off the bike for 3 months with knee pain, also caused by tight legs.

All I had to do was stretch, and it takes time. I spent 15-20 minutes every night doing a series of leg and back stretches, as well as some strengthening exercises to gradually help me back onto the bike. Still some problems now, but it was nothing more serious than that.

3 weeks is not a long time, and it really depends on how much/how often you're stretching. As above, the key is to hold the stretch (30secs is what my physio told me), and repeat 2-3 times.

Give it time, and it'll get sorted!

Thanks to everyone for the advice, I'll persevere with the stretching - and take the advice of Goan.

Apologies if I've come over as having given up, probably feeling a bit down about it all at the moment. Just been out for a walk for about 90 minutes to contemplate.

Thats good to hear. Keep us posted on how you get on.

Assuming you are talking about adductors....There is no muscle called the adductor muscle - there is a group of muscles on the inside of your thigh which are collectively called the adductors (adduction is the action they perform). The one at the back of this group is called adductor magnus and is often overused in people with weak or overused hamstrings - this can cause strains to it. Hamstrings often develop problems if they are being used to compensate for weak gluteal muscles.
Stretching is a good start (make sure you do it perfectly rather than cheat to get an extra inch) as is core stability work - but I would also check your pedalling technique (low back in neutral, pelvis steady, knees going straight up and down), together with your hamstrings & gluteal muscles. Arthritic hips often present as non-specific groin pain - that could also be worth checking. Advice from a forum is no substitute for seeing someone properly qualified to assess you.

[i]i've been feeling really stiff/tight around hip/pelvis area.....[/i]

😯 Must resist!

I had a similar thing happen July 2008. Developed pain in my buttock and a palpable lump which made it very difficult to ride or sit in work - a large part of my job. In 17 years of biking I've only ever had a maximum of 2 weeks off the bike - for family holidays, bar a few longer breaks due to broken bones etc. I stupidly continued trying to ride on number of occasions, the final straw being a ride over the Gap, riding up the tram road felt like I was sitting on a marble. I stopped riding and went to the gym more to try an keep fit for a forthcoming race - particularly cross training and more core stability stuff.

3 months later, still in pain and now getting sciatica pain in my leg, the lump was larger and more painful. I had a private MRI which was reported as normal (this later turned out to be very wrong). I assumed it should settle with more anti-inflammatories and started physio. The pain was distracting me at work at this point.

By January this year, having tried a few more times to ride unsuccessfully, I decided to see someone else. My GP was not sure what the cause was, although I had a few theories. After seeing 2 specialists it turns out that the MRI show a 4-5 cm tear in my obturator internus muscle (the "lump" and spasm in this muscle was causing the sciatica) as well as having developed a traction enthesopathy of my hamsting insertion and partially avulsing my psoas insertion. Cue lots of physio, an ultrasound guided tendon injection - a whole story in itself, and a renewed vigour for stretching.

So it turns out trying to "MTFU" is a waste of time and listening to your body - which I am clearly cr@p at - is best. This turned me from fairly fit rider into a 1 stone heavier frustrated armchair mountain biker. For 6 months the only exercise the physio would let me do was stretching - my resting heart rate has sky rocketed too. I'm hoping to be able to try riding the bike for 20 whole minutes soon - I can now run (which I have never enjoyed but am now learning to love) for up to 30 minutes, and can finally drive my car without having to sit on one buttock only but I never thought 12 months ago that it would take more than a few weeks to settle!

Quite honestly if that was what my 'sports' physio was telling me I would find a new one that actually knew wtf they were talking about. If she hasn;t seen people with really tight leg muscles then she clearly hasn't got the right experience. Seriously, find someone else.

I've had an adductor problem which was the result of a failed safety line in an adventure race and i fell quite a long way and hooked my leg up. Anyway long story short , yes its sore, no mtfu is not a cure. Pilates, core exercises, stretching, acupuncture and deep tissue massage fixed mine in about 8 weeks from Ouch to Go. But i think you need to find a sports physio that has a slightly more +ve attitude to be totally honest. Its not a bike riding ending injury.

Well, I've been doing the stretches as best as I can for the last couple of days - probably about 4 times a day for 15 minutes.

Can't honestly say that i feel any different, bike is very clean and the garage is well sorted though 🙂

I've been given another contact for physio via my GP, so I'll ring him tomorrow and arrange a visit.

The cleaning of the bike and garage has had a very positive effect on me, the bike is looking like it needs to be ridden, and I'm keen to get back. Still haven't attempted to ride though - still sore after 3 weeks.

Moral is much better though.

Well, I've been doing the stretches as best as I can for the last couple of days - probably about 4 times a day for 15 minutes.

Can't honestly say that i feel any different, bike is very clean and the garage is well sorted though 🙂

I've been given another contact for physio via my GP, so I'll ring him tomorrow and arrange a visit.

The cleaning of the bike and garage has had a very positive effect on me, the bike is looking like it needs to be ridden, and I'm keen to get back. Still haven't attempted to ride though - still sore after 3 weeks.

Moral is much better though.

Denis99 - Just a quick thought, has your physio / therapist looked at your psoas muscle? Back / core problems can sometimes be caused by issues with this muscle(especially with hip pain).

I don't normally post on these kind of things but....

You cannot pay much attention to many of the posts on here really (however well intentioned they are) as groin strain/aBductor strain are 2 completely different things. Unless some experienced, qualified practitioner (such as a sports physio who specialises in treating cyclists) assesses you, no- one can give you the specific presciptive advice that you need.

Lots of people can give you the benefit of their experience but unless they have fully assessed you the advice they are giving might not be right for your condition. It might have been great for them, after they were assessed, but any professional would never diagnose and give advice like this over the internet, as it is simply not safe.

Beware of a sports therapist, as this is not a protected title so your therapist could potentially have done a weekend course! Probably not, but you need to investigate their qualifications. At least with a physio/osteo/chiro you know they have a certain level of training. However on top of this it really helps if they have experience of treating those in your particular sport.

Maybe it would be better to post to ask for recommendations for a good, cycling specialist physio/osteo/chiro in your area......

Having re-read the thread I pick up that you may have been seeing a physio sports specialist... but one who specialises in your sport is the best option.

I meant to add also that if you have been given stretches, for long term alterations in muscle length due to your cycling, then they are going to take a lot longer than a few days to make any difference!

The hardest thing is keeping going with the prescribed exercises/stretches, but (from your description at least) I certainly wouldn't class this kind of problem as an "end to riding" 🙂