5 Simple Tips for Groin Pain in the Front of the Hip

Hey, it's Sebastian. Before we get into the show, Docs, I want to remind you that we do have the premium version of the podcast available. If you scroll down in your podcast player, there'll be a little link. This is premium podcast. It's super cheap and it goes over a lot of things that you guys care about more than maybe general conversation we might have in some of these podcasts because some of these are intended for lay public. So we go over case presentations and generally we talk about it kind of like, you know how we have like after workshops and stuff and after a long day at the office, you might go out with the doc and go to the bar or something or have dinner and you just talk shop and talk about cases. Obviously patient privacy is protected. It's that. And so there are 15 minute increments where I basically talk about things that we would do in the clinic talking to other docs.

There's not as much lay public talk, if you will. There's also some business stuff in there as well and things that I think you would benefit from on the business side as well as personal side as being a clinician. So please subscribe to the premium version. The link is all the way down. Premium version. Click on it. Super cheap. Cancel when you want. Let's get to the show. You're listening to the Restoring Human Movement podcast where movement experts discuss the latest evidence-based practices to help you and your clients move with mastery. And now your host, Dr. Sebastian Gonzales. Hey guys, it's Sebastian, your host with the Restoring Human Movement podcast. Thanks for joining the movement movement. This is your first time in the show. Welcome. You've missed a lot.

We've done about 250 episodes, probably about now. And so we're releasing once every two weeks at this point. We used to release every week. There was interviews as well as solo ones like we're going to do today, which I need to take a little bit of break away from. So indefinitely, we're going to be once every two weeks. So subscribe and share if you want to get all the episodes. And please go back in the archives because there's a lot of good information back there. It's kind of kind of pointless to keep going forward unless you have seen the journey along the way. So the point of this podcast is to improve our patient's experience. I'm a clinician and I work with people and sometimes they want a little bit more information, but also we need to improve the way that we're communicating what is required and what's needed to feel better. We typically will go over musculoskeletal conditions in this podcast today. So if you're looking for things like blood and immune system and vetting this one. And so we're going to cover five simple ways we can reduce groin pain today. And so this will be a solo podcast and these are going to be things that obviously you should talk to your doctor about first before implementing. This is not intended as medical information for you because I haven't seen you, but if you do want to see me, you're certainly able to. You can find our link in the description below or go to p2sportscare.com and contact us there. So what we're going to do today is cover some simple things that you could do for groin pain.

And I guess I should describe what type of groin pain we're talking about. Um, and maybe some associated things that you might be feeling with it too. These are going to be very applicable things that can be done by pretty much anybody, but we always need to consider too that, uh, one person's solution is another person's poison. And similar to medications, you're kind of vetted to see what medication will work for your condition. Uh, we wouldn't give a blood pressure medication to someone suffering from anxiety. And the same thing happens when we're talking about, uh, movements or exercises or treatments, manual therapy treatments that are, um, done in situations where people have really temperamental conditions. Now, if someone has symptoms or pain all the time, this is a little bit more challenging. We have to be more specific, right? But if it's just general, like it hurts when I play baseball, but it's, it's better in fine throughout most of the day. And I think usually doing general stuff is actually not that bad. So the type of groin pain we're going to cover today is going to be right into the front part, the crease of the hip, the crease of the hip can be called, uh, a lot of times it's diagnosed as hip impingement or a hip arthritis, or people even get the sports hernia one as well. Sometimes they'll get, uh, by the way, hip impingement is also FAI or femoral acetabular impingement. Sometimes they'll believe it's hip flexor, uh, syndrome or a labral tear and things of that nature. We've done podcasts on all of these conditions before. So if you're looking for all of those in detail, go backwards. We also have a lot of articles on the P2 sports care website, which talk about all these things too. Um, the first thing probably to consider is that we're not talking about a painful clicking and popping with these people, uh, who are going to maybe follow the five simple things that we can do for groin pain today, because that could be in a situation where it's put you more as a larger labral pathology. In that case, there's going to be certain things that it might not want to do. However, I think the five suggestions we're going to do today are really good starting points from, for a lot of these types of conditions. Um, mainly because there's prerequisites and precursors that you kind of need to succeed, even if you were going to do a surgical procedure. And so the first thing I would probably start with is number one, we're going to say walk. I know it sounds ridiculous and I've gotten, um, I've gotten some lash back from our, our clients in the past about talking about walking because they're like, well, my hip hurts. What should I do? What do I need to do right now? Well, does it hurt to walk? No, go for a walk.

But what if, what should I do? What should I do? Any heat or ice or no, just, just go for a walk. And usually now I'll talk about this in a, uh, I'll frame it a little bit better because I don't want them to think that I'm not listening because I certainly am listening, but I really do think in a lot of situations, going for a walk or getting outside is one of the best things you can do for your musculoskeletal conditions. In this case, groin pain, uh, hip FAI and so on. Um, funny story. I, um, I told my mom that she was having shin pain. Actually, she was having, um, she was going for a walk and, um, I was just, I was just messing with her a little bit. And so I know it wasn't a big deal. And so she's walking the dog and sex me and she said, Hey, uh, you're having, I'm having some groin, uh, sorry, shin pain. What should I do? I said, just rub some dirt on it, you know, cause that's what we'd be told in baseball. And you know, that's something that, you know, it's, it's, it's, it's kind of like, just, just get through it a little bit and see if it gets better.

Obviously, if you're starting limping a lot, then this is a different story. And so, um, she doesn't talk about the shin, uh, for weeks after that. And finally hear the story about how rubbing dirt on her shin actually helped. And I said, Oh, I'll just, I was just bullshitting, you know, a little bit, you know, and it's just like, Oh, it actually helped. And so sometimes doing things like walking, um, I don't want to say blowing through pain, but pain is a little bit more complex than we first believed. It's not just always that pain or hurt equals harm. Uh, now it's a little bit more complex than that. So a lot of times getting your body to kind of work the rest out and work, um, kind of mobilize everything around the hip actually can be helpful. Um, the way I usually explain it to patients is I know I'm telling you to go for a walk, but remember the walk does a lot of things.

You know how, like when you're on an airplane and they tell you, they tell you to pump your foot and it's not to exercise your calf. It's to get your lymphatic system moving and making it so you don't have a, like a blood clot that happens from a long airplane ride. Right. And they're like, yeah, I said, walking is similar. Okay. Walking helps out with not only mobilizing your hip in a nice friendly way, but it also can help build some core support. It'll help keep some load on the legs and the muscles around the legs. It'll help your blood and circulation move around a little bit, you know, like the lymphatic thing, um, has a lot of mental, uh, positive mental components. You get out there, you start talking to people, you see birds chirping and like you see, like you're getting your vitamin D from the sun. There's a lot of positive things that do happen.

And the fact of the matter is especially now, because we're in our, our post, uh, pandemic world is people don't seem to go outside that much, you know, and I don't want to be the person that tells you how to, um, run your life in that fashion. But for the most part, what I see on our side as a, uh, as a clinic that works with people, musculoskeletal conditions is we've seen a slew of low back, hip groin, piriformis, shoulder blade, neck people come in because they've just been sitting around. And so physical activity is just general movement without any really choreographed, um, nature to it is, is really helpful for various reasons. Obviously everything comes with a pot with a, with a, uh, pro and con. There's a risk reward to everything. You go outside, you walk too much, you get a sunburn, right? You don't go outside. You don't, you don't risk the sunburn, but at the same time you risk the back pain or the groin pain. And so be, um, uh, be mindful of, of, of what you want to do. You know, how much risk you want to take doing those things. Do you want the sunburn?

You know, anyways, I think walking is a very helpful way to, uh, reduce groin pain, especially in the early stages. You know, uh, I was playing baseball yesterday. I did suffer from groin pain after a sprint and, um, it was around the fourth inning. And I was thinking, gosh, is this, is this hip impingement? Is this a rectus femoris strain? Is this a hip flexor thing? You know, it was right up in that crease and, uh, it felt tight. You know, I went home, uh, I laid down a little bit, played with the kids and stuff. And, um, you know, it doesn't hurt this morning at all. You know, we went for about a 30 minute walk as well. It didn't hurt at all on the walk. It didn't hurt walking period. And so walking can be very therapeutic in this case where I could have just, um, rested it, iced it and so on, which the immobilization of the area might've done more, more harm than help.

So, uh, that's number one walk. All right. Walking is extremely helpful for various things. I cannot stress that enough. Um, don't overthink it. Just go for a walk. Ask a friend to go out there. Um, go to a place that you like walking at. Uh, I know that, uh, I know one person doesn't want to walk around their neighborhood because of the neighborhood drama. Go drive somewhere, walk somewhere else. All right. Uh, there's a lot in your control. And feeling good is in a lot of people's control. Just walk around a little bit, do it for a couple of weeks. I bet you feel surprisingly way better. And it's way better than any stretch that you've done for the area.

Number two, which, uh, it kind of goes on the same thread as going for a walk is do what feels good. And so doing what feels good, I know is very vague, but at the same time we can use our body's systems to help figure out what is helpful for that area. When a lot of people really don't know what the right thing to do is. Uh, in this case yesterday, I found out that walking, I did not feel it. Maybe I was ignoring it. Maybe my body's warmed up. I don't know, but it felt good. And so I did more of it and I felt better and I feel fine today. I'm sitting here right now doing this podcast when sitting bothered it yesterday because I was driving back to my, uh, my parents' house and, um, it hurt in the car. It doesn't hurt now when I'm sitting. So pretty good, right?

I did what felt good, but I also was, I was trying to be mindful of what made me feel better too. So if you're not sure what makes you feel better, try a couple of things. I know after sitting for about 15 minutes in the car on a car ride, it, I started to fixate on it a little bit more. I started to, uh, feel the tightness ramp up a little bit more. So for my conclusion, which it might not have been a long enough duration, but in this situation, I think it was 15 minutes of doing something. If it tends to get worse, it's probably not good for it at that period of time. Now it doesn't mean you can't do it again ever. It doesn't mean you can't sit again ever. I certainly drove to the office today. Um, and I intend on driving this weekend, but maybe for the next couple of days, I plan on doing more of what feels good versus what feels bad. If I do want to keep this progressing in the right direction. Uh, I think a lot of you, um, maybe a lot of people have had a negative experience with pain and not use pain as an asset, uh, in a book that I wrote, it's called, um, uh, uh, the six specs, six best exercises for low back pain. I think that was the title. I funny, I don't actually read the title anymore. I just know the book is available.

By the way, if you need the book on the website, it's right from page. Um, we talked in the first chapter is about using pain as your asset. Um, pain sucks, you know, at the same time, though, pain is not here. It doesn't have a mission to punish you. Uh, it's your body's way of telling you what's good and what's bad and telling you pay attention about something, tell you what's up, right? Like the hair that goes up on your, on your, uh, arms when, when, uh, you're in a haunted house isn't happening because it just wants to be up. It's telling you something, listen to what your body's telling you. Pain tells you something. And so in this case, I paid attention to the pain and or discomfort or tightness or feeling of tightness, whatever it might be. I paid attention to it when I was driving and I concluded that my body didn't like that. And so I found out that it's something that it did like, which was walking in this case. Now, could I have done other things and figured out that maybe I liked to sit cross-legged. Maybe it felt better after stretching. Maybe it felt better after I drank my protein shake or my water. Yeah. So I could have, but I guess my bias is I like to use movements or positions a little bit more so to reduce pain and symptoms. Now, could it have been after felt better after I took my fish oils and my vitamin D maybe, you know? Um, and that's something I probably need to be a little bit more mindful of. Uh, I know some people say their headaches feel better after they drink water and yeah, um, maybe, you know, so either way do what feels good. Um, doing what feels good is usually not a bad thing, I guess, unless we're going to take it the extreme version we're talking about, you know, like your drugs and so on, like, uh, getting, getting addicted and so on. And so just do what, do what generally makes you feel better during and afterwards. So I guess this would X out things like binge drinking, right? You probably feel better in your groin after binge drinking or sorry, during binge drinking, but the next day you wake up feeling worse. And so do what feels better at the time and later. The third one I'm going to cover is just stop stretching.

All right. Stop stretching or at least stop stretching the hip. Um, hip stretches a lot of times can work for people in short-term situations. Uh, I'm not going to say I haven't suggested hip stretching before. Uh, there's a lot of things that you probably listen to. If you listen to a lot of these podcasts, you'll think, Oh, he doesn't like sit-ups. Uh, he doesn't like stretching. Oh, I didn't like foam rolling. I do. It's just overly used. And I feel like there's been so much weight put upon those to solve the problem for everybody that I would rather be the other person that says, let's swing the pendulum back the other way. I've suggested hip stretching to people for groin pain before I've suggested sit-ups for some people with back pain. Um, and I've suggested foam rolling for people prior to lifting before. It all depends. It's all based upon the situation.

So I think though, a lot of people with groin pain tend to stretch it too much or look for some type of pain or feeling of stretch when they're trying to solve their problem. The fact of the matter is a lot of people can feel better from their groin pain, FAI, um, uh, minor hip labrums, your, your hip flexors being tight and clunky. You can feel better without actually feeling any stretch or any pain at all. There can be some discomfort or some effort that you might be doing if you're doing something like a corrective exercise. But a lot of times the things that you're doing to make it feel better, do not make it generally feel worse in the moment. Uh, let me explain that when it comes to, um, actually I got a really bad example. It's probably disproving me, but at the same time, let's, let's work with it.

Cause it sounds good. Um, I had a cut a couple of weeks ago. I actually had some road rash from baseball. I dove and, um, I use some hydrogen peroxide now short term. That's that's sucked. That hurt. That's stung. But after about 30 seconds or so, it settled itself and it gradually got better. That's one of the experience that you might have when it comes to, uh, using some type of stretch that could be helpful for your hip, but it shouldn't necessarily get worse. Imagine instead of using hydrogen peroxide, I put battery acid on my, on my leg. That's going to progressively get worse. And that's something that won't be helpful. And some people do find the experience. I know it sounds stupid, but some people will continue to do the battery acid approach because they feel like it should help because it helps somebody else. In this case, they're just making the situation worse.

Um, and so just be mindful of hydrogen peroxide or battery acid. If you are using stretching, um, now there, there are other situations too, where it doesn't have to be painful at all. Um, let's talk about a sunburn with aloe vera. Aloe vera just immediately when you put it on and starts feeling good, at least in my opinion, it's, it doesn't piss anything off. It doesn't feel worse longer. Actually, the more you do it, the better you feel. And so that would also be part of the do what feels good type of approach. Um, but also too, it would make you feel better after you're done doing it. Right. And so a lot of these rules will kind of go together. So just if you've stretched your hip a bunch and it's not getting better and your groin pain continues, just stop. Um, it's something that works for some people, but it doesn't work for everybody. Uh, as I mentioned in the beginning, movement and suggestions, sometimes in sticky situations can help some people and not others.

And so just make sure that you're doing the right thing and you're not making this thing worse and, and harder to control. Now, I don't want anybody on listening to the show to think they're broken, by the way. Uh, I don't want to, I don't want you to think that I'm talking about doing it. We'll make it so your problem is, uh, is not fixable or it's not helpable and you're damaged beyond repair. And that's rarely the case. Uh, I think it's, there's, there's been something going on over the years where people get really fixed on the idea of what do they have going on and what structure is broken to merit this, this pain. And it's, it's, it's a poor way of thinking because if you're damaged, you're damaged, right? So you might as well give up and don't give up. Right. I don't think anyone really wants to give up and you shouldn't give up. You find the right thing. It shouldn't, it should help it. Um, you go through your first battery acid experience and you're like, I'm just broken. It's not, no, just get all of her. You know, there, there's things that will help you out and, um, don't think the structure's broken and don't put too much, uh, of your weights, your mental weights into x-rays and MRI findings, because those, I bet if you did the other side, you should try the other side. If you got extra money, just do an MRI of the other hip. And I think you might find that they're probably pretty close to the same. Um, a lot of times I'll tell people too, if they're, if they're having other opinions done, which I do suggest other opinions other than our own. And, uh, they'll, they'll go to like three surgeons and the surgeons are like, one's like, well, we could kind of, the other guy's like, well, we could kind of, and the other guy's like, yes, you need surgery. And they said, well, the guy said, I need surgery. I said, but did you panel these people, panel them together? What is the overall response takeaway that you, you got?

Well, I got two people who were kind of wishy-washy. They didn't get, weren't, uh, they weren't concise and confident either way. I said, that's good news. Then maybe you treat with aloe vera. So anyways, stop stretching the hip. It might be doing you more harm than good. Number four is stretching and mobilizing surrounding areas by surrounding areas. We're talking about the mobility, stability, strength continuum, um, that I put on some of the emails and it's on some of the, uh, the articles that I've written recently. We actually have some of the stuff on the, on the videos. Uh, I think it's a good way of looking at things. Obviously it has some holes in it. There's probably healthcare providers listening to this podcast. We're like, nah, that's, that's more complicated than that. I agree. But at the same time, uh, I think we can all agree that a lot of times people who have back pain, if they stretch their hip, they feel better. Right. And so we can't really discount those occurrences. We find a lot of times that when people are overweight, if they do just general physical exercise, not hits training, just kind of walking, squatting, bending over, just being physically active, their knee pain goes away regardless of their x-ray findings. And so there's nothing wrong with doing areas around the areas that hurt. Let's just play devil's advocate here. Say you have something in your hip that is like arthritic and quote unquote damaged. As I mentioned earlier, don't, don't think damage, but just play the part damage. And so maybe you don't want to stretch that area too much because you might be overly concerned, but how about some surrounding areas? Like maybe the low back, maybe the mid back, maybe the ankles kind of get the knees moving a little bit. Uh, there's probably a lot of magic in this. And I had a case recently. He was a interesting one. He had groin pain, but he also had upper buttocks pain, like kind of like high glute right around the crest area. He tried to roll it out with a roller. It didn't go away. Uh, and it was kind of robbing him of, of playing tennis and so on. And so we got, we got the groin pain to go away pretty quickly. And then there was this remnant, uh, upper glute pain that he was just having issues with.

And so we did some stuff local to the hip. We did some, uh, let's, let's say aloe vera and hydrogen peroxide to the hip. And it didn't help. I saw him week after week for this for just a little bit. And so there was about two weeks where the groin pain was going away, but the glute pain wasn't. And so we were kind of focusing in on the first, the groin, and then we would read, redirect the tension to the glute. Finally, we found, um, he found a really nice measurement tool. And so it was doing cat cows. He said, cat cows on the floor and act an exercise. If you're not sure where it is, you go look it up. There's millions of references doing cat cows was, uh, it, it created his upper glute pain in the upward cat position. By the way, I don't, I don't know who, who named this because I feel like every time I say cat, people go down into the other one. And so I think we should call this cat camel, by the way, or scared cat and camel. That may make better sense or cat cow.

Wait a minute. Is it cat cow? Whatever. Anyways, um, maybe scared cat cow. Anyways, he had upper glute pain with the upper position, the rounded position. And so I was just taking the approach of, of, of, we've already done aloe and hydrogen peroxide to the hip. Let's work elsewhere with, with my training. I've, I started to think upper mid upper back and lower mid back kind of around that where the ribs end. And so we did some mid back mobility right around that lower, uh, T spine mid back area. And so we did about 20, 30 reps or so. It didn't feel anything. He had the, um, I guess in the, the sunburn approach, he would, he didn't put high or the, the sunburn approach. He, he just put water on it. It didn't feel really any better. It just felt okay. And so it also didn't irritate his upper glute. And so he did about 20 reps or so, and then he did his cat cows and it went away.

And so we could have easily gone down to the ankles maybe, but in this case, the ankles were out of the exercise. So I don't think it was my first pick. Maybe we could have gone down to maybe the knee, but again, kind of out of the exercise. So maybe we go up a little bit. We could have gone low back, mid back and neck. All those things are kind of moving. Even the shoulders are moving to some degree. So mobilizing some of the surrounding areas is not a bad idea and you'll probably feel better, you know, surprisingly and especially, you don't have to worry about having irritation to the area that you're worried about. Just think about prepping the other areas to the point to where you're like, look, when I get over this thing, which I will, I'm going to make sure the rest of my body is feeling pretty good.

Like it's working on all cylinders and I'm ready to go. We find a lot of people surprisingly feel better just by doing random, let's just say yoga movements. Now I feel like every time I talk about yoga, someone says, well, do you think I should do yoga? I'm not saying that. I'm just saying this is the situation that happens sometimes. All right. Cause there are certain things in yoga that can bother people too. It can bother the hip, but in these situations, uh, they had kind of a stagnant case into the hip groin area. They did some yoga, they did some random movements and they feel better. And so obviously there's movement in other areas. It's not just in the hip area. And so their problem was not as sensitive as we needed to be super neurotic about what exercise we pick and when as a medicative approach, um, just general movement helped them mobilizing, stabilizing and doing some stuff around the area was really helpful to them. So don't discount that. And just because your hip or groin feels irritated, it doesn't mean you can't do other things in other parts of the body.

The body is one big unit. I know we keep saying that it's kind of like a novel thing, but it really is true. Um, it really is true. Things work together. I mentioned the foot pumping thing with the, with the air airplane ride earlier. I kind of almost think that chewing, I'm sure some of the docs out there can probably tell me chewing probably has other things that happen to other than the fact that it's masticating your food. It probably stimulates salivary glands. It might prime the digestive system. It might pop the ears like we figured out with airplane rides and gum. There's a lot of things that will happen for all we know. It cycles some of the fluid in the sinuses. I don't know, but just doing general movement can be very helpful. And so just get out and move, you know, uh, the, uh, the D max office, like their, their t-shirt, this had a move shirt. And so movement can help. So don't discount the easy things you can get out of moving. The fifth thing is core stabilization. Uh, I had a girl come in one time that she had, uh, a stress fracture in her, in her foot. And so we concluded it being that, that that was true after doing an image, she'd come in for a week or so. And so she said, well, I have a stress fracture going on here, so I can't do what you're asking me to do. I said, I'm asking you to hip stuff and core stuff. I'm not, we don't need to do foot stuff anymore.

And she's like, well, I don't know if I can continue. I'm like, well, what does it have to do with it? You know, core stabilization is the starting point for a lot of people's problems for shoulder, for hip, for low back. And so you might as well get a headstart. And we kind of a saying here is that there's some easy ones that people can do. And if you come in and you haven't done those yet, we're going to ask you to do them. And she might as well get a headstart on us and say, look, I've done these, these did or didn't help. And now what? There's simple core stuff you can do. I'm not saying doing sit-ups. Isometric core is usually the easiest route to go.

It has the lowest risk, highest reward, at least for people who are dealing with problems. Side bridges or sorry, side planks sometimes bother people with groin pain. Maybe doing a side bridge will be helpful. Maybe doing something like a glute bridge will be helpful. Maybe doing a hard style plank, which we love to do those people with hip pain, especially dancers. Maybe that will be helpful. Maybe a bird dog will be helpful. Maybe a regular plank will be helpful. There's a lot of things you can do. Isometric being non-movement. We have a lot of videos on our YouTube channel that you can probably see that we love doing it this way in a therapeutic setting. So try it. Think about it.

Obviously, as you watch in the videos, we keep saying over and over again, nothing should hurt. It should be effortful, but nothing should hurt. And so if something does hurt, stop or regress the exercise or cluster the set. This is the reason why people like us exist, by the way. The exercises a lot of times can work for people and you look on YouTube and you see people saying, oh, I did this. It helps so much. Thank you so much. And right. And that's great. But at the same time, there are people who I said, who say I did that and things did not help or I, or it made it worse. So there's a, there's a recipe here. All right. A lot of times you have to fine tune the recipe to find a perfect cake. You can't just throw a bunch of shit in an oven and expect it to turn into a cake. So, but you might find out that something's really tasty if you actually do that. So it might just work out. You never know, but it won't be the cake you're looking for. And so a lot of times we have to regress and progress these exercises and coach them. A lot of people don't do the right intensity.

They're fearful of doing it too much. Um, they're concerned. Is this the right thing for them? Because they think their structures are damaged. Again, don't think that way because it's, it's disabling. Um, and so, uh, exercises can help core stabilization exercises can help. And a lot of times people can do these for about six weeks for about five days a week or so, and still get a lot of benefit from them. Um, doing five days a week, I would, uh, for 15 minutes, like it's, it's pretty good. Like you're doing better than most of the world. Um, I, I was listening to something recently where it was talking about the world health organization and the idea surrounding, uh, physical activity and do does most of the world do the right amount of physical activity or the minimal amount of physical activity to actually feel good and be healthy. And the answer was no.

And so they met, they mentioned in this stat will be probably skewed. I want to say it was somewhere around 70% of the earth did not do enough physical activity throughout the week to be physically, uh, um, to, to be healthy. And so it's sad. And so the stuff that we went over today, um, walking, I mean, that's going to get you 30 minutes or more of, of at least getting around and moving, stretching and mobilizing. If you do stuff that is kind of not easy to get in the positions and you're kind of doing a little effort to get into them, like most mobility exercises are that gets your heart rate up a little bit. It's not like a simple stretch doing some mobility with a little tension can help core stabilization is work as well. And so out of the three things, out of the five things that I suggested for groin pain, three of them are just basically general movements. And so it's, it's crazy. It's crazy that most of the world is not physically active enough to be quote unquote healthy. Um, I know that I can improve in that regard. I I'd love to do weight training three days a week. If I can get two in, I'm pretty good, but I do play baseball two days a week. We go for walks for about 30 minutes, um, a couple of times a week. Um, and yeah, this is probably the reason why reason why people who have dogs are, are live longer. They say, I don't have any validity to that comment, but that's what you hear. That's what the, that's what the, that's what the thing is. You know, they say people with dogs live longer, well, they're probably having to walk their dog and, you know, pick up the dog poo and, you know, run with their dog a little bit. And so there's, there, there's some easy things you can see if you just take the dog away, like just do the habits that a dog person would do and you'll probably be fine. So I hope these suggestions weren't too simple for you guys. Uh, I do think there's a lot of merit to them. So please don't discount them. If you want to get more techie, we do have more techie podcasts available. Um, but as I tell a lot of the engineers that come in, understanding this better does not help you get better faster.

Just do what we suggest and, uh, give us feedback so we can help troubleshoot what's going on. Like giving you a college education or a grad school education about your body is not going to help you get better faster. Um, there's enough people out there who are very educated about the body who are in pain themselves and they can't find a way out of it. So just do the simple things. And if you get stuck, you can reach out to us. So, uh, you can work with us virtually or in person. Uh, we are, um, the locally world famous chiropractors in orange County, California. We're in coast Mason now, by the way, locally world famous. Um, we have YouTube channel. The YouTube channel is all of the stuff is free. There's probably four or 500 videos on there at this point, release it three times a week. The podcast goes once every two weeks at this point. And we have a lot of mass, massive comprehensive articles on the PT sports care website. So just go on to the article part and just look for them. Uh, we do also have, um, uh, there's some programs available online too. If you want to see them too, that is user do it as your own risk. There is a disclaimer in there. And obviously if you want one-on-one help, we're here. Okay. We'd love to help you out. So p2sportscare.com subscribe to the podcast. We'll see you guys next time.