Guys I keep on getting a shooting pain through both sides of my hips whenever I bench press.
I recognise that for many years I had anterior pelvic tilt (due to years of not warming up / warming down / not stretching when I used to play Soccer and Kickboxed).
However over the past 7-9 months I have been using a LAX ball, the AMPED warmup system and I still have the pain creep up on me whilst bench pressing and its getting that bad that I have to stop the exercise. I regularly perform posterior work such as deadlifts, hip thrusts and glute bridges, back extensions etc. I’ve also cut out crunches and perform anti core movements and recently added the reverse crunch into the mix.
I stretch my hip flexors daily, open up my hips through mobility exercises and thoratic spine.
I also have feet cramp often even though I firmly believe that I consume enough water (as I’m always back and forth to the toilet) but have flat feet.
I’ve had enough of physio’s and massages that don’t seem to reduce the pain for good. All comments and advice welcome, thanks
I am interested in this thread due to similar problems but not going to derail. Have you been stretching your quads? Hamstrings? How bad is your anterior pelvic tilt now? Do you do hip-flexor/adductor strengthening exercises? Personally, I’d suggest doing hip flexor strengthening work. As posted in a recent article (about a month ago), you can stretch all you want, but the muscle is still hard, weak and inflexible and until you strengthen it it’s probably not going to get much better. I know it seems counter-intuitive to a degree, but the article suggested 10 sets of 10 for rehab work every single day. He said it sucks for a week, but gets better after that.
In addition, Dave Tate suggests using a mini-band around the knees and getting on a low box (6") and pushing your knees out for very high reps (30-50) so as to increase blood flow, as he said that always seems to be a problem with the hips.
Past that, I can’t offer much advice aside from the usual “go see a doctor ur fukd lol”.
p.s. - could you post a link to the AMPED warmup system? I think i might be interested in that.
Also I feel as though I have to pop my both sides of my hips too often and in particular my left side almost daily as it seems as though its not ‘correct’ when not popped
Zooguido - Thanks for the reply, the AMPED warmup system was created by Joe DeFranco and James ‘Smitty’ Smith. You can buy the dvd from their respective website defrancostraining.com/ or dieselsc.com/. I’d recommend 10/10 warming up will never be the same again!
You might also want to check out their EXTREME dvd and their POWER DVD as there are some fantastic exercises and would benefit any serious athlete or weekend warrior
Your right in regards to a weak or tight muscle needs to be strengthened and I have been applying exercises once I’ve foam rolled, activated the muscles that are ‘sleeping’ then jump starting my CNS to workout.
My anterior pelvic tilt appears to be fading as I’ve been using corrective exercises for my posture over the last few months (posterior chain i.e - hip thrusts, deadlifts, pull throughs, hamstring power wheel curls, anti core movements etc.)