i always seem to get so far with my exercise prog when all of a sudden them silly hips let me down again....groin strain to be more precise

is there a Mother and Father of hip exercise i can do to keep this recurring groin strain at at bay?

fed up

Hello there,

When I was on azulfadine, it worked wonders for my AS most of the time. However, I still always had to be patient with my right SI joint... left was more fused and did better. If I overdid it, could always count on right SI flaring and no exercise never seemed to improve it (stretching, strengthening with circuit weights for legs or even swimming).

Now with diet... my right SI does much better and back seems to get stiff first if flare. Go figure....

My favorite stretch was lying flat on back, knees bent with toes flat on floor. Would raise leg up towards chest but turn knee outward. Hope that makes sense.

Best to you.

Tim

ta Tim

for me, i found it important not to do the bridge, always tweaked my SI. and found stretching the hip flexors and i was bound to strain a tendon or ligament in the process. one time, i could barely walk for about 5 months and no exercise for a year by doing the piriformis (hip flexor) stretches. so that's what i have to be careful NOT to do.

i find myself least likely to hurt myself and yet stay somewhat flexible and strong if i just go out for a walk most days. that seems to be the most important exercise i can do.

i find when my SI joint is acting up and my right groin is ceasing and making walking impossible, i lie flat on my belly (yup that will really hurt when the groin is not doing well) and try and relax, eventually the muscles and ligaments will relax and "stretch" out. i have to do it multiple times a day. i also find a long hot soak in the tub with espon salts or oil of magnesium to be very good.
i am pretty bent forward so lying down on anything flat front or back hurts a lot, but hoping it will stretch me out again ;-)