The wear and tear of our body, either due to improper use or due to various accidents that may happen to us, always present the probability of developing different injuries in our body, which we must respect and attend to so that they do not evolve into worse conditions and place seriously endanger our health and quality of life.
One of these possible consequences is the development of public, that is, pain in the pubic area that can begin as a simple annoyance until they are indicators or cause of much more severe problems or injuries both in that area and in surrounding organs and functions. Systemic. Due to its complexity and importance, we explain to you at FastlyHealwhat public is symptoms, treatment, and exercises.
Pubalgia: what is it
The word public is made up of “pubis,” the pubic bone in the hips, and “algia,” a suffix that means pain. Therefore, pubalgia is a condition where pain occurs in the pubic area, specifically in the iliopubic area, that is, right between the lower abdominals and the genitals, and can spread to other parts of the hips, abdomen, and legs.
It is a nuisance that can have multiple causes and factors that intervene in its appearance because this area is a vital axis or center of meeting and interaction of both bones and muscles and the weight of the body’s viscera. Therefore, seemingly simple things like continued poor posture can lead to the appearance of this pain.
Causes of public
Extending a little more about the origins of the public, these can be derived from the following variables or events:
- Poor posture and misaligned hips: those with very hunched postures, specifically when they continuously maintain an inadequate pelvic retroversion (pelvis curved backward).
- Over-training and poorly made efforts: publics are common discomforts in soccer practitioners, among other sports disciplines, due to tendinitis caused by excessive training of the pelvic, abdominal, and leg muscles.
- Pubic bone fractures and injuries: falls and other accidents or osteoporosis products.
- Intestinal inflammation and other problems in the viscera disturb the natural location of the organs and, in some way, cause pressure in the iliopubic area.
Pubalgia is pain that begins in the iliopubic area, between the lower abdomen and the genitals, and such pain can extend to:
- The groin: the area where the thighs meet with the torso
- Lower abs
- The hip
- The legs
The pain intensity will depend on the cause of the injury and the postures that the person may adopt, and on specific efforts once the area is sufficiently affected. Acute pain is more frequent in advanced tables or when fractures are caused by accident or injury products and impacts.
The pain of the public produced by continuous wear and tear usually begins to appear in high-intensity workouts and physical practices. As it worsens, it will start to manifest itself in less intense exercises, coughing, warm-ups, and, in more severe pictures, the public will feel even at rest or in bed.
It is essential to pay attention to the levels of effort or muscle activation that are carried out during training, observing if the postures and movements that we carry out during sports practice or daily routine are adequate. A significant example is an extreme or chronic performance of sit-ups, especially the torso crunch lifts, which wear down these and other areas and muscle fibers, something that over time can end up causing public.
For mild pubalgias, doing exercises such as Pilates, yoga or assisting a trained physical therapist can provide the necessary tools. Among those indications that you could find are:
- Application of massages or self- massages in the abdominal area to relax the abdominal area and lower back.
- Administration of pain relievers to relieve inflammation and pain. These will not cure you, but they will make the pain you feel more bearable.
- Care of diet, lifestyle, and prescription of medications, phytotherapy, and orthomolecular therapy, in case of factors in metabolism and intestinal health, for example, are causing or partially intervening in public.
- Perform exercises focused on relaxing tensions in the lumbar back and pelvic area that promote displacement of the hips, strengthening the adductor muscles (inside of the legs), and stretching the hamstring muscles (back part of the legs). Some of the most recommended exercises are below.
Pubalgia: physiotherapy treatment
As we discussed in the previous segment, before a public, there is a need both to strengthen and to relax and release tension in different muscle groups. Depending on the part of muscles we want to focus on, there are specific exercises:
Strengthening the adductor muscles
There are medicinal balls, which you can place between your legs and press (as if trying to close them). Begin by placing the ball on your knees and as you move forward, put it on your ankles. In addition, there are special machines in gyms for strengthening these muscles.
Relaxation of excessive tension in the abdominal and lumbar/pelvic areas
Proceed to perform spinal push-up movements in four supports (called cat/cow yoga), inhaling when hunching the back downwards, raising the head and exhaling when hunching up, lowering the head and directing the gaze now towards the navel.
Then you can do another yoga pose called the camel, where you sit on your knees hip-width apart and drop back, keeping your thighs vertical until your hands touch your heels. Take a long, deep breath there several times.
Lumbar back strengthening and adjustment
The plank or planks consists of leaning on your elbows and feet with your legs straight facing the floor, and you raise your body in such a way that it is straight, drawing a single line from head to toe. To maintain this posture, you will need to keep your glutes, lower back, and abs contracted while breathing deeply to achieve the desired effect.
There is a simpler variant for beginners where you lie on your back with your legs at the width of the hips and bent (the feet rest on the floor, being close to the buttocks, you can even take them a little with your hands). You inhale from this pose as you lift your torso until a straight line is formed from neck to knees, contract your pelvic floor as you stay up, and then exhale as you gently lower yourself to the floor.
This article is merely informative, at FastlyHeal .com we do not have the power to prescribe medical treatments or make any type of diagnosis. We invite you to see a doctor in the case of presenting any type of condition or discomfort.
If you want to read more articles similar to Pubalgia: symptoms, treatment and exercises , we recommend that you enter our category of Bones, Joints and Muscles .
I am a Surgeon with a diploma in comprehensive ultrasound and surgical care residency, an area I am specializing in. During the exercise of my profession, I have realized the need for patients to know the diseases they suffer, and I can tell you that a large part of their complications is due to a lack of information. Being a health web writer allows me to transmit my experience, without borders, to all those readers eager for knowledge, educate them in the prevention of diseases and promote a healthy lifestyle.