Recovery From Osteitis Pubis | Adductor Spasm | Exercises

Hello Reader,

Am back again and this time with some pleasant news. YES, finally I have beaten the shit of this "life threatening disease" - OSTEITIS PUBIS.

Please go back to my previous blogs if you don't have any idea what am I talking about.

Here, I would like to re-emphasise that am not a frequent blogger and feel that this is the only way I can give back to the society, my friends or anybody who needs my help in context to Osteitis Pubis.

After struggling from this pain since 6 months, then struggling to get a good doctor who could do a legit diagnose, followed by a year doing regular exercises and finally I have reached at a state that I can jump, play, run, jog and follow my daily routine care free.

If you are struggling with any injury since long, please note the following:

• Don't lose hope : One of my friend who is an athlete, once said "Never get frustrated about your body. It's yours, deal with it and make it better". Those lines echoed in my head  which never let my will power die. 
• Don't try to be a DOCTOR : If you have any injury or pain which isn't subsiding, do not try to diagnose yourself with Google and become a doctor. You might be a good businessman/engineer/athlete but you are not a doctor, so consult one.
• Multiple Opinion : Go for multiple opinions if you are not confident about your current doctor.
• NO TO - "No PAIN No GAIN" : I have mentioned about this in my previous posts as well. No pain no gain strategy doesn't work all the time. It might make your injury worse. Have pain? You are doing it WRONG.
• Strengthen all surrounding muscles : Don't just concentrate on one muscle. Training just one muscle would make the surrounding muscles weak and you might end up further harming yourself.

The following exercises helped me to get out of this. Hope this helps you too :

• Bridging

• Single leg raise

• Hip Adductors (Squeeze ball)
  
  
  
  
• Hip Abduction(With thera tube)
  
  
• Hip Adduction (With thera tube)
  

Please do all the above exercises after consulting a good physiotherapist.

Be consistent. Follow routine. Skip your work NOT your exercise. You will be more efficient once you are fit. 

For any questions, drop me an email "gursahibsahni@gmail.com" or leave your comment in the comments section. Till then Eat Healthy, Stay Healthy.

"Life is too short to commit all mistakes by yourself and then learn. Try to learn from others mistakes too."

Thanks,

Gursahib

Live the present

Adductor Spasm | Osteitis Pubis - A CURSE - Recovery Phase Contd.

Hello reader,

Am back. The one suffering from osteitis pubis. Before starting this blog, one thing I wanted to clear that am not a blogger. I am a programmer and I am writing all this stuff not for myself but for those who are suffering from it. Why for them?

Because it feels good to read that yes if this guy has improved then I also stand some chances. 

Yes, guys I have certainly improved my hip condition.

How I improved?

• Regular core + adductors + abductors + other hip muscle exercise - when I say regular I mean it. This is very important not just for the sufferers but for everybody.
  
• High fiber diet | healthy diet - Muesli, cornflakes, eggs, milk and loads of milk in the morning. Avoided cheese, sugar, and other fatty things. But don't stop its consumption. Why? (Please read further). Most imp - do a cheat diet once or twice a week. Yes, we are humans.
  
• Regular health checkup - Challenged myself to improve my previous blood reports. What I gained by the above things? 
• Lower cholesterol levels
• Low blood sugar, but fine levels (No, you shouldn't stop consuming fatty things completely)
• Better triglyceride levels.
  
• Don't stress yourself bothering about the injury, Keep your calm. Keep working out. You'll be fine.

How much I have improved? 

• No more pain while turning in bed or floor. 
• Can jog on toes.
• Long Standing time increased. Earlier couldn't stand for long. 
• Current weight - 69 -70.5 keeps varying  (Lost 7-8 kgs)

Earlier I used to avoid many things which have toned down to the following : 

• stairs
• sitting/ standing in one position for long
• crossing legs (one doc asked me to)
• fatty foods
• long driving ( I have a manual transmission vehicle && my injury is on the left side && Am in India {hence RHS drive : Have to press clutch.} )

First, I thank myself for not letting the injury overpower my will and confidence.

Secondly, my family for tolerating my obnoxious attitude due to injury.

Third, friends who kept a track of my injury, sleep, gave me confidence to beat it.

And of course my doc and my CEO. ( why CEO? refer to previous blogs. ) 

Thanks for reading. If you want to contact me, am there at your service. I know how it feels. 

Good day. Keep smiling, Keep laughing. 

Enjoy your present. 

Best Regards

Gursahib Singh Sahni

Adductor Spasm | Osteitis Pubis - A CURSE - Recovery Phase

After visiting so many orthopedic surgeons and physio my injury status was the same, But one day when i met my boss, he asked me to visit some doc, Sunil Tulli. I was sure that he wouldn't be able to find the actual cause. I met this doc and he asked me to shed some weight, improve my diet, start exercising. I listened to him very carefully, but i was still in suspicion due to my previous experiences. He gave me a steroid for 15 days and asked me to do exercises. I started off well with the exercises and started gaining confidence. I followed high protein diet with no inclusion of junk food.

After 15 days when my dose ended I started feeling the pain little bit and I was upset about it thinking that he bluffed me up and it was just a temporary cure. But later on i realized that some other pain like pain while sneezing, coughing etc had vanished. Additionally, I had started doing exercises which helped me a lot to get out of my sedentary lifestyle.

He changed my schedule completely. Now, I feel more light(lost 2 kgs), happy about the injury(lesser pain). So, yes I have started improving. It feels good to be a bit normal after 11 months. Now, I do 70-80 crunches, core strengthening exercises and many more. I believe that every dark cloud has a silver lining and so one day I would be able to run, jump, kick without any pain.
In the end many thanks to my CEO for referring to that Ortho, god bless him!


Regards
Gursahib Singh Sahni