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Osteitis Pubis
Osteitis Pubis Exercises
Body Part:
Groin
Equipment:
Spherical Handle (Osteopressure Tool)
Level:
Beginner
Relieve Groin Pain With These Osteitis Pubis Exercises
Osteitis pubis (pubic bone stress injury) is an injury that causes painful inflammation in the groin and lower abdomen. Taking a break from the activity that caused the injury and regularly performing our exercises can help reduce the pain and swelling and restore your flexibility and muscle strength. You’ll need the spherical handle with the soft flat attachment from our Osteopressure tool set for our exercises. If you don’t have our tool, use a wine cork. Jump to our routine or keep reading to learn more about osteitis pubis.
The Pubic Symphysis and Osteitis Pubis
Before we talk about osteitis pubis, it’s important to know about your pubic symphysis. The pubic symphysis is a disc-shaped joint that attaches the pelvic bones’ right and left sides at the front. The pubic symphysis sits above the male and female genitals in front of the bladder. The joint stabilizes the right and left pelvic bones, strengthening your pelvis to support your body. Compared to the movements our other joints make, the movements of the pubic symphysis are small. These small movements help the pelvis absorb shock when we walk or run. During pregnancy, the joint loosens so the pelvic bones can open up to facilitate childbirth.
Osteitis pubis is when the pubic symphysis or the surrounding tissues become inflamed.
What Causes Osteitis Pubis?
Osteitis pubis is commonly caused by overworking the tissues in the pelvic area, which is where your hip abductor muscles and lower abdominal muscles are connected. Putting the muscles, tendons, and ligaments under constant strain can irritate the pubic symphysis.
Who Gets Osteitis Pubis?
Anyone can develop osteitis pubis. It’s a common sports injury, especially if you play a sport that requires kicking, turning, twisting, sprinting, reversing direction suddenly, or quickly changing speed. 1)
You may develop osteitis pubis if you are pregnant, have recently given birth, injured your pelvis, had surgery near your groin or abdomen, or your hips and pelvis are misaligned.
Symptoms of Osteitis Pubis
Because our pelvis is involved in so much of our daily movement, osteitis pubis can make basic activities painful. Common symptoms of osteitis pubis are:
- Pain in the groin, lower abdomen, or hip adductor muscles (thigh muscles)
- Pain that gets worse when you stand, walk, run, or climb stairs
- Pain when you lay on your side, cough, or sneeze
- A constant, dull ache when you’re sitting still — moving may make the discomfort worse
- A clicking or popping sound when you change directions
- Swelling
- Limping
No tools? No problem.
Visit our online shop to buy your Osteopressure tool set. While you’re there, take a look around. We’ve got lots of pain-relieving tools and products waiting to be added to your cart.
Take me to the shop.Exercises for Osteitis Pubis
To maximize the benefits of our osteitis pubis routine, exercise intensely and intelligently. Challenge yourself to perform our stretches and Osteopressure at a high intensity that may produce an uncomfortable sensation. (This is a sign that the exercises are working.) However, do not stretch or press to the point that your breaths become short and shallow or you find that you’re holding your breath or clenching your teeth.
Stretches for Osteitis Pubis
Hip Flexor Stretch
- Get down on your hands and knees.
- Round your back slightly so your spine is straight, and your groin is forward.
- Lock your arms and slowly lower your groin toward the floor.
Be careful not to arch your back. Keep your back straight as you go down.
- You’ll feel a stretch in your hip flexors and groin.
- Intensify the stretch by moving your groin closer to the floor.
- Hold for 2 to 2.5 minutes.
Groin Stretch Part 1
- Slide your left knee up and place your foot next to your right knee.
- Your right hip will tilt down slightly.
- You’ll feel a stretch in your adductors (inner thigh muscles), hip flexors, and abdominal muscles.
- Intensify the stretch by tilting your right hip toward the floor and sliding your right knee up until it’s perpendicular to your hip.
- Check to make sure you haven’t sunk between your shoulders. Your trunk should be nice and tall.
- As soon as you feel a powerful stretch, hold for 2 to 2.5 minutes.
Ready for next-level intensity? Raise yourself on your fists or put a yoga block under each hand.
Groin Stretch Part 2
- Press your right and left knees against the floor.
- Hold for about 10 seconds.
- Release and let your pelvis hang closer to the floor, rotate your right hip closer to the floor, and slide your left knee higher.
- Rotate the top of your pelvis up slightly so your groin moves closer to the floor.
- Press your right and left knees against the floor for about 10 seconds.
- Repeat the previous 2 steps 3 to 4 times.
- Finish. Slowly leave the position and repeat the stretch on the other side.
Osteopressure for Osteitis Pubis
Osteitis Pubis Osteopressure
You’ll need the Spherical Handle with the soft flat attachment from our Osteopressure tool set for this exercise. Use a flat-topped cork if you don’t have our tools.
- Lie flat on your back.
- Press your index and middle fingers about 3 to 4 inches below your belly button where your pubic bones meet.
- Walk your fingers to the left.
- When you feel your left pubic bone (pubis), diagonally press the Spherical handle against the bone. The Osteopressure tool should be at about a 45° angle.
- Press for 2 to 2.5 minutes.
- Finish, and repeat the Osteopressure exercise on your right pubic bone.
Pointers for a Pain-Free Pubis
Do our exercises for osteitis pubis 6 days a week, leaving 1 day for rest. In addition to our routine, alternating between icing and heating the affected area can help relieve pain.
So that your body can recover from osteitis pubis, take a break from whatever sport or activity caused the inflammation. Most cases of osteitis pubis go away in a couple of months.
Sources & Studies
- ↑1 Via, A. G., Frizziero, A., Finotti, P., Oliva, F., Randelli, F., & Maffulli, N. (2018). Management of osteitis pubis in athletes: rehabilitation and return to training - a review of the most recent literature. Open access journal of sports medicine, 10, 1–10. https://doi.org/10.2147/OAJSM.S155077.
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