Isometrics

[Crusader Steve]

I have been doing a groin re-hab routine that is used by many basketball players to get back after a groin pull.

I warm up for 15 minutes with a hot bathe, then I do the butterfly stretch for 25 to 30 sec.

I then do 4 sets of 6 isometric squeezes with a basketball between my knees, with a minute rest between sets

I do them for 6 seconds then pause then again for 5 more. That is 6 total 6 second squeezes per set.

They recommend to do 4 sets as long as there is no pain.

Now, on the 4th set, I feel slight tension when I do them. It ain't
discomfort or pain at all, but it is isometric tension on the muscles.

I have done isometrics for my upper body before and I am familiar with the slight tension that happens during the end of a set when you are new to doing them.


Now would yall recommend me cut down to maybe 3 sets while I am new, or what?

I also do this routine 6 times per week.

Is 6 times per week too much for isometrics?

I do upper body isometrics 6 times per week when I studied Judo and it worked fine.

What do yall recommend?

I appreciate all advice. Thank you.

[Szczepankiewicz]

First off, I recommend you NEVER take medical advice from an internet forum.


I'd talk to your doctor. If you don't agree wtih him, talk to a different doctor.

Good luck.

Spanky