Requesting for advice to manage local soreness on my upper thigh(just after the groin area) caused by forward launge routine

[Soumen79]

Dx ed on March 2021 with psa 189.6 and bone mets to skeletal system, I am trying to fight it with immediate oritechtomy, 10 chemo and abi, chemo completed oct 21, and trying to get back as much fitness as possible for next fights, current psa <0.006.

I am only 43 by age.

I ever gradually increasing exercise routine now having 40 mins of warm up followed by 40 mins of light weight + core exercises in morning and 3km walking + 1.5 km jogging in the evening, I try to take rest once in every 3 days but i enjoy the exercises.

Question 1:

Recently added little heavy form of forward launge and that was causing me discomfort for last 5-7 days but i was thinking since its a new routine, body will adjust. But now the soreness is aggreavated and i can feel the soreness even with a longer stride. Localised and it is just down after groin and on the left leg, right of upper thigh

Please provide me advices so that i can heal it and get back to my exercise routines.

Question 2:

Since i enjoy exercises I am reluctant to take day off, but i keep on reading that resting is also good. Need some insights about how i can decide how frequent should my rest day, what is sort of thumb rule here.

Take care everyone!!

🙏🙏

With regards

Soumen

[Soumen79]

Thank you smurtaw!

[Boywonder56 in reply to Soumen79]

40.00 and a thai woman with nice hands....the ending is your choice....what id do for sore groin...😜

[CAMPSOUPS]

At the time of your diagnosis did you have any bone mets on your upper femur(S)?

I have pain there and in some other areas due to the bone mets having caused damage to surrounding tissue. Its easy to aggravate the damaged tissue when I walk etc. Also some damage to ligaments in my scapula/shoulder from bone mets.

[wagscure259]

Sorry to hear about your injury. There are several structures you could have irritated or strained including the hip joint itself including as well the iliopsoas bursae or hip flexor muscles. However, I see in your profile you have a history of pelvic mets. I would certainly not do any lower extremity exercise until seen by an orthopedist to rule out any metastatic disease or to pinpoint hip or pelvic structures sprained/strained. Ice is always a good option. Perhaps you can do upper body exercises and upper body ergometer aerobic ( bicycle type exercise for upper extremities) until a differential diagnosis can be made. Best to you

[MateoBeach]

I also love my outside exercises much more than my once a week hard strength program in the gym. I hike very much in the Summer with 25+ pound backpacking pack. Now going off that season I do “ circuit” style exercises without extra weight integrated into my 4-5 mile walks.

I do 4-6 sets of inclined pushups on bus benches, 2 sets bench dips, 2 sets rowing (hanging under a low bar facing up), 1 ser pull-ups on higher bar.

For legs back and hips I do long striding walking lunges 4-6 sets-started at 20 lunges now at 50, and 4 sets of knee high step ups on low flat benches or planters.

Yes I do get hip and thigh pains from this so recovery days are essential: twice a week is sufficient and three times max! Massage is great and gentle stretching along with core/abs good on rest days.

If pain persists and increases get in for an MRI of LS spine, pelvis and hips. We do have cancer to consider. Best, Paul

[dadzone43]

Arnica montana pellets 5 twice a day ynder the tongue plus Arnica gel rubbed in the sore area. Allow ten days of treatment.

[Soumen79]

Thank you everyone for the comments, I did take rest from lower body exercises for 3 days and took two ibuprofen, that seems to clear the soreness, will try to get back to my routine, at dx I didn't have any femur mets, so hopefully nothing now, its so difficult to live in fear, so i tend to fear less these days, and this is one of the byproducts of my fearlessness, looks to be managed for the time being.

Next time i will try arnica, my mother's all time favourite for good reasons! How did i forget!!

Thank you everyone, praying good health 🙏.