That’s often the hardest part - identifying the problem/s. YouTube videos abound for relaxing hip muscles. The work will lay in sifting through the info, trying various methods, and discovering what helps. I did this a bit last December, and it was somewhat helpful.
How are you going to approach this?
For training I’ll try to keep pulls but I’ll drop deadlifts. I’ll do lunges and split squats mostly for leg work and I’ll continue doing circuits. I’ll probably comprise my circuits of a push, pull, leg, and ab movement and do a couple on Mon/Wed/Fri.
I’m not sure what I’ll be doing to actually treat my psoas. I haven’t started researching yet.
Well, crap. I watched several videos on diagnosing and treating a tight and/or weak psoas and I don’t really have a problem. The stretches/tests that reveal it don’t do much for me.
One test is to lie face down and lift your leg while keeping it straight (hip extension). My injured hip is better than my right one.
I don’t really know what to do. I have an appt with my chiro who does ART Tuesday. I’ll ask him to dig around and see if he has a guess as to why I’m still jacked up.
I have tight muscles around my hip but that could be an effect. My chiro who does the needling told me last year that my body could be guarding the injury. I don’t think I had any tightness until the pain came back in July so I can’t argue with that theory.
On the upside, you now know one thing it isn’t. Eliminating an option is a step in the right direction. And asking your chiro is a good idea.
Man, hips are so hard to diagnose because it’s literally the epicentre of your body and everything feeds off it
Work your way down, how are your knees, calves and feet?
Woke at 239.6 again which is a huge win because I had pizza for dinner last night.
Well, my calves suck. They’ve been tight for years - especially the right one. Lately my left foot has felt like it’s bruised on the outside but I can’t recall hitting it on anything. I definitely need to roll my feet and calves out.
My left knee pops on the outside when I go down stairs but I’ve been assuming that’s a result of the tightness in my hip. It’s at the IT band insertion.
Yeah they would 100% cause a reaction to your hip
I remember a lingering pain in my hip a few years ago caused my a broken toe
Everything adjusts itself to find comfort and my foot angle just changed a small bit, and it threw my hip out
Damn! My calves are so tight that I just sit on the floor and roll one leg at a time. The weight of my leg is enough; I don’t have to lift my body up to increase the pressure.
For a little reference, my roller is a mean sonofabitch.
Here’s the BEST way to stretch the calves that I’ve ever come across:
It’s a rocker-stretcher. After my leg injury, a physical therapist told me about them. This looks like the same model I have, and it’s held up for a decade.
I’ve seen one of those. I just need to find a tennis ball. One of the Stretch & Roll classes I attended at the Y has us use a tennis ball to roll out our feet. It hurts but it’s probably a good place to start for me.
Rolling on a tennis ball or lacrosse ball is hell but it does work
Woke at 237.4 lbs. Now we’re talking! I’m probably going to lose the T-ransformation Challenge since I’m getting a head start on my fat loss but I can’t help myself. I’m ready to cut back to an athletic weight now and I’m not going to wait for a silly online challenge. I’m hoping to have a shot at most improved though.
BASKETBALL
2 consecutive games. I was there for an hour but only actually played for about 24 minutes.
CIRCUIT #1 (4 Rounds in 12:00)
Lying Leg Curl 110 x 15, 10, 10, 10
Machine Row 145 x 10 x 4 sets
Walking Lunge BW x 10 ea x 4 sets
Push Ups BW x 15 x 4 sets
And it turns out that would be the only circuit. Heart rate 180. Nauseous. Dammit. It took me 12 more minutes to do anything else.
SA CABLE UPRIGHT ROW
40 x 10 x 3 sets ea
I struggled like hell to just do these.
That’s it. I threw in the towel. I spent about 31 minutes total trying to lift and another 10 or so trying to leave.
One of the employees at the Y approached me as I was trying to recover. He recognized me as one of the people who frequently uses the power rack and deadlift platform. He basically told me Christmas is coming to the Y. Soon the gym will have two platforms built into half power racks made by Hammer Strength. He also ordered 2000 pounds of calibrated plates and another set of bumper plates.
It’s going to be really tough to avoid squats and deadlifts. F*** this hip.
Oh, yeah. All of the benches, leg presses, and Smith machines are getting replaced too.
Damn you’re having a hard time J. But nice with some new gear, it’ll motivated you even more to get that hip healed up.
Was it the circuit that finished you or just a bad day at the gym
It was the circuit. My heart rate was pretty high all throughout. I rested between exercises but I tried to push the pace. I took zero rest between leg curls and rows but started huffing and puffing after those. I took anywhere from five to 15 breaths between exercises.
The clock struck 12 minutes right as I finished so I had a good day training wise. It wasn’t fun or glamorous but it was good considering conditioning is a high priority. 12 minutes of mostly continuous work doing strength movements is pretty solid.
I just could shake the nausea today though. I don’t know what set it off. I had plenty of carbs pre-workout and was in the basketball gym for an hour before I hit the weights. I wondered if my blood sugar crashed. I tried to get it up quickly with the Starbursts but they had little effect today.
The bad thing about circuit style training is that the feelings are delayed. I felt okay while I was doing the circuit. If I’d felt myself fading then I would’ve stopped at three rounds, but I felt fine. Once I stopped it hit me like a truck. I don’t know if you’ve ever used smokeless tobacco but it’s kind of like the first time you have a dip. You get a buzz and feel great and you want to continue feeling that way so you leave the dip in longer. Unfortunately soon after that you start to feel nauseous. You spit the dip out but there is a delayed effect so you get worse before you start to get better. Most people end up puking.
That’s how my circuit training fatigue feels! 
Dinner was a bit savage like tonight. This is as close as I’ll get to paleo - turkey thigh and leg eaten with bare hands. I couldn’t find a way to use the fork.
That’s awesome. Hammer Strength gets a bad rap in some circles I think, but I’ve always liked their stuff. I even have a Hammer Strength shirt. But I’m gonna echo what mort said and say that if nothing else, it’ll test your self-control and act as motivation for you to go hard af with your rehab, if or when that’s ever on the agenda.
I really like the plate loaded hammer strength machines. I haven’t used them as extensively as I’d like since I have a home gym, but the back machines always seem to track pretty perfectly for me.
Woke at 237.8 lbs.
I think I’m going to abuse myself with more basketball today.
@lava2007 @mr.v3lv3t, I love the Hammer Strength stuff. I used to do all of my rows on the multi handle chest supported machine. The Iso Lateral Pull Down works the back like no other movement. The only machine I don’t like is the shoulder press because I don’t like pressing in that particular positron. They make the only machines that allow your arms to work independently.
