After the first day of gym, i had a severe pain in my abductors. It's been there for about a week now. After doing some abductors strengthening exercises the pain grew worst and now I'm not able to walk properly and suffer from severe pain in night. Thanks in advance.
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The pain is because of the spasm of muscles and it will take time to resolve.
You need to do aggressive stretching of affected muscles with some ice packs. Avoid medications to relieve pain, unless it's very severe. It will take a while to regress. Continue your gym routine. No need to avoid exercises.
Try icing for twice a day for 15 mins at a time.
Short Arcs: Lie flat on your back or sit upright with your leg placed horizontally on a flat surface like a chair or bed. Place a rolled up towel under the knee. Pull your toes towards you and clench you thigh muscles. Slowly lift your foot up off the bed until your knee is straight (keep your knee resting on the towel). Hold for 3 secs and slowly lower them on the chair. Repeat 10 times twice a day.
Straight Leg Raise: Lie flat on your back. One leg and knee will be straight and other leg should be bent. Pull your toes towards you and tighten/clench the muscle on the front of the thigh, locking your knee straight. Lift your foot up in the air, about 6 inches off the bed. Hold for 3 secs and slowly lower the leg. The knee must remain straight the whole time you are doing this exercise.
Would like you to start with hot water fermentation for 10 min ,2 times a day n do visit a physiotherapist for proper treatment ,usual muscle spasm goes on itx own in a week time n refrain from lower limb exercises .
In cases like these you need to do cold fermentation as in this DOMS forms in the body... kindly do some stretching exs... More effectively you can do cryostretch.. ie. 1st use cold pack for about 10 mins and then do 3 to 5 reps of stretching...
Cardiovascular And Pulmonary Physiotherapist
5 yrs exp
Stretching exercises are beneficial to relax muscles. First take Rest, use ice packs for pain relief, then start stretches. Slowly and gradually the pain relieves. If the pain is severe you can use diclofenac gels or vaso coolant sprays.
Abductors and hamstring musculature got spasm after initial gyming or vigorous excercises. You need to give rest to them. Avoid gyming for few days and use anti inflammatory tab and muscle relaxant tab flexura-d once tablet twice daily. You will normalise in few days.
That Possibly can be DOMS (Delayed Onset of Muscle Soreness) , Try Icing and Stretch a bit before next time you get on gymming. also try to give at least a day rest in your gymming routine. If it is seriously hurting that much where you cannot do your daily living tasks . I suggest you to take 2 days off from gym and resume gymming on 3rd or 4th day when you feel slightly comfortable.
RICSE is the best treatment. Rest, Icing, Compression , Stretch and elevate. Hope that helps
Please take opinions from your gym trainer before starting anything and Do proper warm up and Cool down as they are the mOst important TASKS of any exercise. IF your Gym Do not have trainer please download PLenty of free apps that help you. such as Nike free. STAY HEALTHY
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