Hello and Welcome to BoneSmart. Thanks for joining us! You and your husband have been through a lot in a short period of time. Thankfully you’re both on the mend now.
I have been walking up to 2 miles a day with no pain, but recently I have been having a hard time sleeping due to pain in my groin and deep in my butt (feels like I'm sitting on a golf ball)
My thoughts are if this pain is new...you’re overdoing it. Following is and article on Piriformis Syndrome. Read it and see if it matches the pain you described -
Basically, simply a muscle spasm with consequences, piriformis syndrome is far more common than people (including doctors) realise and really is a pain in the butt on two fronts. First it's extremely distressing and can almost totally disable the sufferer Secondly it can be a long term problem...
bonesmart.org
Elevating and icing any areas of pain or discomfort should help with the swelling. Make sure you’re doing it for 45-60 mins though, no less.
In my time here, I learned from, Sr Admin. Jamie, that it’s our lymph system that rids the body of fluid (swelling). So you want to get the fluid to the lymph nodes in your torso area so your body can more quickly process it. The lymph system works rather slowly on it’s own and much more efficiently with the assistance of gravity. The fluid isn’t draining into the hips, but contained with the lymph system and moving to the torso and lymph nodes located there. A colleague of ours on the hip side, CricketHip is involved in Therapeutic Massage and has often relayed this exercise to assist in manual lymph drainage. You may want to give it a try. I have, myself, and it’s very easy. This gentle, yet effective therapy will help prime your lymphatic system to move fluid and inflammation away from your leg, which in turn will help your range of motion and pain -
While laying supine, take deep breaths...deep, as in breathing in to a count of 5, 4, or 3 seconds, whatever is most comfortable for you. Hold that breath for another count of 5, 4, 3 then blow out completely, still using the count that's comfortable for you. A series of at least 6 reps may help get the excess swelling to move. To ensure you are taking proper deep breaths, place your hand on your naval and watch while taking in your breath, if doing this properly you should see your hand move up. Repeat this whenever you feel up to it during the day or night. Lying flat (supine) is best as the lymph nodes seated in your groin are less restricted, allowing for better lymph flow.
In addition, after the breathing exercise, place your hands lightly on your upper thigh, at the crease in your groin and lightly stroke upwards towards your naval. Be patient because it can take the body time to respond.
Please tag CricketHip if you have any questions or comments about the above described.
Enjoy the weekend!