3 Exercises for Osteitis Pubis Pain!
3 Exercises for Osteitis Pubis Pain.
Osteitis pubis can cause persistent pain around the pubic bone, groin, lower abdomen and hips, particularly during running, kicking, changing direction and other activities that place stress through the pelvis. For athletes and active people, returning to exercise too quickly can aggravate symptoms and prolong recovery.
At Hoppers Crossing Sports & Spinal, our osteopaths can assess your hip, pelvis, groin and surrounding muscles to help develop an appropriate rehabilitation program for osteitis pubis.
This article looks at 3 exercises for osteitis pubis rehabilitation that may help improve hip and pelvic strength and control.
Important: Osteitis pubis can have several possible causes, and groin pain can also be associated with other conditions. Exercises should be appropriate for your individual stage of rehabilitation. If an exercise increases your pain, stop and seek professional assessment.
What Is Osteitis Pubis?
Osteitis pubis involves irritation and inflammation around the pubic symphysis, the joint at the front of the pelvis where the two sides of the pubic bone meet.
It commonly affects athletes involved in sports requiring repeated:
Running
Kicking
Sprinting
Jumping
Rapid acceleration and deceleration
Changes of direction
Weakness of the hip adductors, reduced hip mobility and previous injuries can also contribute to the development of symptoms.
Common symptoms can include groin pain, pain around the pubic bone, lower abdominal discomfort and hip pain. Symptoms may become worse with running, kicking, changing direction, walking or climbing stairs.
1. Adductor Isometric Squeeze
The hip adductor muscles are located on the inside of your thigh and play an important role in controlling the pelvis and hip.
An isometric exercise allows you to activate these muscles without repeatedly moving the hip joint.
How to perform it
Lie on your back with your knees bent and feet flat on the floor.
Place a soft ball, cushion or pillow between your knees.
Gently squeeze your knees together.
Hold the contraction for approximately 5–10 seconds.
Relax completely.
Repeat for 8–12 repetitions.
Start with a gentle contraction rather than squeezing as hard as possible.
Why perform this exercise?
Adductor strengthening can form part of rehabilitation for osteitis pubis because reduced adductor strength is one factor associated with this condition.
As symptoms improve, your osteopath may progress you from gentle isometric exercises into more dynamic strengthening exercises.
2. Glute Bridge
The gluteal muscles help control the pelvis and hip during activities such as walking, running and changing direction.
A glute bridge is a relatively simple way to begin strengthening the muscles around the hips and pelvis.
How to perform it
Lie on your back with your knees bent.
Place your feet approximately hip-width apart.
Gently brace your abdominal muscles.
Squeeze your glutes.
Slowly lift your hips from the floor.
Stop when your body forms a relatively straight line from your shoulders to your knees.
Hold for 2–3 seconds.
Slowly lower your hips back to the floor.
Complete 2–3 sets of 8–12 repetitions.
The movement should be controlled and should not reproduce significant groin or pubic pain.
Progression
Once a standard bridge becomes comfortable, rehabilitation can gradually progress towards more challenging exercises such as single-leg variations or functional hip-strengthening exercises.
Building strength around the hips, pelvis and core can help prepare you for a gradual return to normal activities and sport.
3. Side-Lying Hip Abduction
The muscles on the outside of your hip help stabilise your pelvis when you stand on one leg.
This is particularly relevant to athletes because running, cutting and kicking require good control of the pelvis and hip.
How to perform it
Lie on your side with your bottom leg slightly bent.
Keep your top leg straight.
Tighten your abdominal muscles gently.
Slowly lift your top leg approximately 30–40 cm.
Keep your toes pointing forwards rather than allowing your leg to rotate upwards.
Pause briefly.
Slowly lower your leg.
Perform 2–3 sets of 10–15 repetitions.
Keep the movement slow and controlled.
Why is hip strength important?
Good hip strength can help provide stability through the pelvis during movement. A rehabilitation program for osteitis pubis may incorporate strengthening of the hip adductors, hip flexors, abdominal muscles and other muscles that contribute to pelvic stability.
How Long Does Osteitis Pubis Take to Recover?
Recovery time can vary considerably depending on the severity of symptoms, how long you have experienced pain and the activities that aggravate it.
One of the most important aspects of rehabilitation is gradually increasing activity rather than returning immediately to high-intensity sport.
For athletes, this may mean temporarily reducing activities such as:
Sprinting
Kicking
Cutting and pivoting
High-intensity running
Jumping
Competitive sport
As strength and symptoms improve, exercises can gradually become more challenging and sport-specific. Sports Medicine Today recommends a gradual, supervised return to sport following rehabilitation.
When Should You See an Osteopath for Groin or Hip Pain?
Not all groin pain is caused by osteitis pubis. Similar symptoms can occur with other hip, groin, abdominal and pelvic conditions.
An assessment can help identify factors such as:
Hip mobility restrictions
Adductor strength
Hip and pelvic control
Muscle tightness
Lower back and pelvic movement
Training load
Sporting technique
Previous injuries
At Hoppers Crossing Sports & Spinal, our osteopaths can assess your symptoms and help develop an individualised treatment and rehabilitation plan.
Osteopath for Osteitis Pubis in Hoppers Crossing
If you are experiencing groin pain, hip pain or pain around the pubic bone, osteopathic treatment may form part of a broader rehabilitation program.
Our team at Hoppers Crossing Sports & Spinal can help you understand your symptoms and work with you on an appropriate plan to improve movement, strength and function.
We provide osteopathy for people from Hoppers Crossing, Werribee, Point Cook, Tarneit, Williams Landing, Laverton, Altona Meadows and Truganina.
If your groin or hip pain is affecting your ability to exercise, run, play sport or perform everyday activities, consider having it assessed rather than continuing to push through the pain.
Looking for an Osteopath for Groin or Hip Pain?
If you’re searching for an osteopath for osteitis pubis in Hoppers Crossing, groin pain treatment near Werribee, or help with hip and groin pain in Point Cook, Tarneit, Williams Landing, Laverton, Altona Meadows or Truganina, Hoppers Crossing Sports & Spinal can help.
Hoppers Crossing Sports & Spinal
30 Powell Drive, Hoppers Crossing VIC 3029
Phone: 03 7038 0863
Book an appointment to have your hip, pelvis and groin pain assessed and receive an individualised rehabilitation program.
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