genetic judoka wrote:so I pulled a muscle (I think) in my inner thigh (right leg) last night. it happened during a roll (by "roll" I mean ukemi, not the BJJ term for newaza randori), but the roll didn't seem abnormal in any way, it was just a "hey I'm waiting for class to start, so I'm gonna roll over there" type thing. I knew as soon as my leg hit the ground that something was wrong, and by the end of class it was really hurting pretty bad. it was so bad that I just completely gave up and got off the mat during a newaza randori session (those who have trained with me know that something has to be pretty bad for me to fully get off the mat).
now I've pulled a groin muscle before, but that felt different. in that case the pain was up at the very top of my thigh and into my lower stomach, and was extremely painful for 3 months. this is pretty much right at the middle of my thigh, and not quite as painful as the other time.
what do I do to get back to training painlessly as soon as possible? I'd ask my doctor, but I no longer have health insurance. I'm skipping my BJJ class tonight, and may be skipping tomorrow's judo class as well (seems like an obvious choice) but what else should I do? and furthermore how long should I stay off the mat to allow it to heal?
I would normally ask you additional question such as precisely which muscle(s) and where exactly, what distance up from your knee and/or down from your hip bone. The reason is to identify whether it is really 'just' an inner thigh muscle or one of the muscles that one can consider still as part of your groin and whether the problem/pain runs all the way to the tendon. Reason is that if it is truly a groin injury far more caution is necessary in the rehabilitation approach since healing of groin injuries is notoriously difficult. One of the reasons is that you can't really unload them unless you lie down, and even then it is not absolute guarantee since one can pull a groin muscle even in bed just by turning or even simply by flexing your muscle.
You need to give more details about precisely how the injury occurred. You describe that it happened during zenpô kaiten but you did not say whether it was hidari ZK or migi ZK, nor to which leg it happened. This is important for me to imagine the injury better. I suspect that it happened either to the right leg if it was right ZK or to the left leg when it was left ZK.
Icing in these regions only makes sense in the most acute phase to stop hemorrhage or ... if it is a chronic overload injury to reduce inflammation. Twenty-four hours after the injury, and probably even much quicker you can already start applying heat. You should do so before use too. Compression is important too but difficult to achieve since there are some very powerful muscles in your thigh and you cannot properly compress a single muscle.It would require as strong adhesive wide tape, but this causes major problems because of pain of removing it due to hair on your legs, and social issues since particularly in the US people are very sensitive to BO and you will probably want to shower multiple times per day. This doesn't work well with this approach since such and adhesive tape really should remain on there for 5-7 days.
So I will assume that this is not an option. This brings us to another problem particularly for those living in America, which I have detailed many times before on the old forum. Applying twice per day anti-inflammatory/Antiphlogistic ointments is the normal ways forward and will help your healing. But unfortunately the FDA's (very strange) view on this none of these things are on the market in the US. So unless you have access to a Canadian, Mexican or other pharmacy ... this is a problem. Sure you can order these from abroad on the Internet, but I suppose your injury may not be that serious and may be healed by the time it arrives. There also may be legal risks since customs are not fond of citizens ordering medical drugs abroad as it is considered a way to circumvent national or state law.
In absence of that, warm baths, lots of sleep are the way to go. I also strongly recommend to be a weenie rather than a macho. Be at the safe side, walk away trying if you already can; don't. These type of injuries do not respond well to exercise that is started to early. Your first exercise should be cycling, only then running because running 'carries' you and is harder due to shocking. Contact sports or judo should be the last thing you try since you now have an external load.
When starting judo avoid everything that produces shocks or loading on that leg. Abstain from performing zenpô kaiten for weeks, under no circumstances uchi-mata with loading on that leg. If it is your right leg, time to try throws to the left. Do not exceed the pain barrier under any circumstances. Be safe, exaggerate even. That's all I can say based on the information you have provided. For the rest, don't grab for any orally administered drugs. Ibuprophen is not going to do much as these injuries do not hurt that hard if you do not use the leg and it won't do anything to the injury itself.