FitSugar

You Asked: Ouch! I Pulled My Groin

FitSugar — Mon, 16 Mar 2009 03:30:00 PDT

Hey FitSugar,

I'm usually really good about warming up and stretching before a workout, but last week at the gym, I did something stupid. I excitedly hopped on a weight machine I don't usually use, and while trying to work my hamstrings, I pulled my groin. Ouch!

Now it just won't seem to get well. How can I treat it? Do I have to stop exercising all together? I hope not, because I'd hate to stop working out.
- Groaning About My Groin

Ouch is right. A strained muscle in the groin is very painful, and it's a hard one to avoid using - it can smart every time you walk. This is a very common injury, so for some tips on treating it,

read more. A pulled groin is actually a strain in the muscles known as the adductor group, which connects the pelvis to the femur. The injury occurs when you overstretch a muscle and can result in small tears in the tissue. It usually happens if you haven't warmed up properly or if you're attempting to lift more than you're accustomed to - both of which sound like culprits in your case. To treat it, try the good, old-fashioned combination of rest and ice. Initially, you should ice the muscle for about 20 minutes at a time. Yes, that means sitting with an icepack on your crotch, but don't worry: After 48 hours, you can transition to heating pads or similar warming treatments. Anti-inflammatory medications can also help with any pain or swelling. You don't have to stop exercising entirely, but do listen to the muscle, and don't do anything that makes it hurt more. It's especially important to avoid strength training the adductors or stretching them until the pain has subsided. When it does, probably after a week or two, don't forget to try these inner thigh stretches after your are warmed up before resuming your next activity. Hope you feel better soon! Source

IT IS THIGH TIME: Inner Thigh Work

FitSugar — Wed, 20 Dec 2006 11:15:00 PST

Here is another IT IS THIGH TIME video. To slim down muscular thighs you need to strengthen the inner thigh after releasing your quads and IT band. This exercise series might remind you of Jane Fonda's work out videos from the 80's, but they've been staples of the Pilates mat repertoire for many decades.

Make sure you are lying on something soft like a thick rug or exercise mat to cushion your hips.

Stayed tuned for more It is Thigh Time exercise videos.

Work it Girl!

FitSugar — Fri, 03 Nov 2006 07:00:00 PST

Almost everyone is trying to find out ways to stay active at work. We've seen everything from jumping jacks on the hour every hour, to offices with treadmills placed right in front of computers.

For some less embarrassing ideas try any or all of the following:

The easiest way to get an extra workout at work: Take the stairs! Everyone should know where the nearest stairs are in your office building anyway, so use them.
Wrist work: Stretch a rubber band using all of your fingers, then over 2 or 3 fingers.
Inner thigh work: Place full water bottle (or anything similar that is not breakable) between your knees and, keeping abs in, squeeze bottle gently. Repeat several times throughout the day.

Beyond the Basics: Inner Thigh Stretches

Michele Foley — Thu, 19 May 2011 01:15:43 PDT

After a weekend spent doing Pilates and ballet-inspired workouts, I experienced a type of muscle soreness that was entirely new to me - my inner thighs (aka adductors) were on fire. While I have a series of stretches that I do after every workout, I now realize that none of them really target this often overlooked area. If you've also been neglecting your inner thighs the way I have, here are a few stretches to get you started!

Basic Inner Thigh Stretch - Here's a favorite stretch of ours, especially for after a run since you can do it anywhere. This basic stretch will lengthen tight inner thighs safely and effectively.
Butterfly Pose - Also referred to as Baddha Konasana or Bound Angle pose, Butterly pose is one of my favorite ways to end a challenging yoga class. Not only does it get into the upper thigh area, but it's also a great hip-opener that stretches out the lower back, too.
Wide-Legged Forward Bend E - In ashtanga yoga, although there are technically four Wide-Legged Forward Bend poses, sometimes an instructor throws in a fifth, Wide-Legged Forward Bend E. This deep pose is great for stretching your hips, hamstrings, and inner thighs.
Frogger - Imagine how you'd look sprawled out like a frog, and you basically have the gist of this stretch. What's great about Frogger is that you can hang out in the pose for as long as you want to really give your inner thighs a good, deep stretch.
Wall Straddle - The wall is a great prop to use when stretching because it can either support the weight of your body or add resistance. Wall straddle is a great stretch that you can do at home, and it's easy to make the stretch as easy or intense as your body can handle. Just make sure to take your shoes off!
Side Lunge For Inner Thigh - It's always best to stretch warm muscles, but you can't always be in a place where it's easy to stretch on the ground. That's why this inner thigh stretch is awesome - you can stand up and do it anywhere.

Suffer from tight adductors? What's your favorite stretch?

Stretch It: Inner Thigh

FitSugar — Thu, 07 Jun 2007 03:00:00 PDT

I have received many requests from inflexible readers for stretches. So here is one of my favorites, especially for after a run since you can do it anywhere and you don't have to lie down to do it. It stretches the inner thighs (aka adductors) safely and effectively, and those inner thighs are often forgotten in a workout as well as stretching.

Inner Thigh Stretch hold stretch for 20 seconds or 5 long, slow breaths

Start in squat with your knees open, heels up and hands on the ground in front of you.
Put more weight on your right foot and straighten your left out to the side.
Don't jam your left knee, keep it slightly soft so you don't hyper-extend the joint.

Then switch sides. Stretch each side twice.

Don't forget to breathe while you are stretching and remember you should warm up for at least five minutes before doing any deep stretching.

Oh Please! Worst Gym Pickup Lines

Jenny Sugar — Tue, 14 Feb 2012 11:51:19 PST

It's Valentine's Day and maybe you have found love at the gym (I met my hubby in a yoga class!) While there's nothing wrong with a little harmless flirting during a workout, some people take it a little too far. Sometimes Cupid's arrow really misses the mark. To celebrate these awkward blunders, we've rounded up some of the worst pickup lines overhead at gyms. Maybe one of these has been used on you?

Read on for some cringe-worthy come-ons:

I know milk does a body good, but baby, how much have you been drinking?
Your daddy must have been a baker, because you've got a sweet set of buns.
You look like a cool glass of refreshing water, and I am the thirstiest man in the world.
Do you have tickets? [you say, "Tickets?"] Yeah, do you have tickets? Tickets to the gun show. [he flexes biceps]
I know an activity that’s fun and burns 350 calories an hour . . .
Are your legs tired? Because you've been running through my mind all day long.
Do you squat here often?

Keep reading for more cheesy gym pickup lines.

Stretch It: Wall Straddle

FitSugar — Thu, 05 Feb 2009 13:00:00 PST

The wall is a great prop to use when stretching because it can either support the weight of your body, as in Shoulder Wall Roll, or add resistance like with this Chest Opener. If you liked the relaxing Legs up the Wall Stretch, here's a variation that will stretch your inner thighs.

To find out how to do this

5 Ways to Tone Your Inner Thighs

FitSugar — Thu, 30 Jun 2011 17:53:42 PDT

Your inner thighs might not see much of the sun, but that doesn't mean you should let those muscle waste away. A toned inner thigh is a healthy inner thigh - attractive and strong. And as Jackie Warner says, "Would you rather have fat under those jeans or a little bit of tone?" So show your adductors some love by trying these five inner thigh exercises next time you workout. These moves will surely help you rock your bikini next time you're at the beach.

Source: Thinkstock

Tone the Jelly: 5 Moves Toward Terrific Thighs

Anna Monette Roberts — Mon, 28 Nov 2011 03:07:56 PST

The chilly, Winter weather often makes us gravitate toward warm, creamy comfort foods, and baggy, fuzzy sweaters are an easy way to hide the extra poundage in your midsection. Unfortunately, skinny jeans are all the rage making toned thighs the star attraction of wintry fashion. So step it up and incorporate these moves – from easy to difficult – into your gym routine to keep your inner and outer thigh muscles toned up.

Source: Thinkstock

Class Review: Sport Club LA's Aspen Ascent Gets You Mountain-Ready

Leta Shy — Mon, 26 Dec 2011 03:20:20 PST

If you live for the mountains during the Winter, your gym time probably includes exercises to strengthen your lower-body muscles and challenge your balance. Aspen Ascent, a new class at Sports Club LA locations, offers such a workout for skiers and snowboarders alike.

Like many strength-training cardio classes, Aspen Ascent focuses on circuit training with supersets grouped by muscle area, to pump up your heart rate while challenging your muscles. But Aspen Ascent is specifically designed for those who want to enhance their snow sport skills.

The class is divided into three sections: speed and agility, strength and balance, and core and flexibility. A short warmup period at the beginning includes light cardio, such as jumping jacks (my instructor had us do a set of always-exhausting mountain climbers afterward as well). Each of the three sections last between 10 to about 20 minutes, depending on the length of the class, which varies by location. After the core and flexibility section, which focuses on abs and yoga- and Pilates-inspired moves, there are a few minutes of cooldown to stretch your muscles.

Lunges and squats play an important role in Aspen Ascent, as do unstable surfaces to improve balance and upper body work, so many exercises mix a pair of weights with gliding discs. In my class we did two "runs" of every exercise - a short set for 30 seconds with a short break, followed by a minute of the same exercise and a longer break.

See what I thought about Aspen Ascent after the break.