My warm up took almost 20 minutes. My glutes now have knots in them. It’s like the less I do, the worse I get. Lifting took 75 minutes. I have no idea where the time went today. I had to stop the elliptical because my two hour time minute for the Kid Zone was up.
After seeing Paul Carter post about it a few times I started doing hamstring curls (band at home, machine at the gym) as part of my warmup on squat/deadlift days. Seems like it could be placebo, but my knees have been feeling better during my workouts for it.
Put me in there as well. I’ve been bulking for a year went from 79 kg - 83 kg from january 1 - to late august. then 83 - 89,5 from late august to new year. Now I’m back to 83 kg and I’m still not as lean as I was at 80 kg.
I don’t think leg curls do too much in terms of performance but increased blood flow always helps. The hamstrings most important task is deceleration when running, jumping, cutting, and hip extension. None of that requires the knee to bend against resistance.
Now, that being said, I still do leg curls but I think good mornings and RDLs are the better choices since they load up the eccentric portion of a hip extension movement.
I’m down to 220-222 and I still don’t look as lean as I’d hoped. My sides are holding on to fat until the very end. I’m going to be furious if I look worse than when I started back in 2017 (217+ lbs).
Well I took two Aleve and iced my knee after I got home earlier (2pm, it’s 7:22 now). I couldn’t even go up the stairs at the Y earlier. I had to put significant pressure on the hand rail like a crutch. My knee and hip both hurt to the point where I couldn’t force myself to do the work of going up the stairs. Pain is causing weakness.
Well here I am now feeling much better. I have very little discomfort on the stairs and my muscles aren’t being inhibited nearly as much.
I guess the key to this thing is Aleve…at least for today.
When you have children in the house, there will be food temptations. We keep so much candy and sweets in my house it should be illegal.
Doesn’t phase me though. #goals
Got to get this knee and hip trending in the right direction. What are we going to do??? That deadlift session inflamed your knee (and hip). Back when I had knee issues, deadlift pissed it off the most. The start position is major suck.
It wasn’t exactly a deadlift session. I was hoping to do clean pulls and I was going to warm up with deadlifts and then pulls til I hit my working weight. 115 lbs hurt so I stopped.
I can feel the tightness of my TFL and IT band. I just don’t know how to fix it. I have a pop in my knee and hip from the tissue sliding over bone structures.
Muscle tightness has been a problem the entire time I’ve dealt with hip pain. No one seems to be able to help me relieve it. Dry needling and graston had no effect. My hip surgeon told me I was probably spinning my wheels with that stuff. Maybe the PT will have an idea?
PT should be able to help you out. Everything has a cause, and if the PT is worth his salt he’ll be able to help you out. My best guess is that he’ll do some sort of ART to loosen you up. Hopefully it’ll be something that you can continue to do on your own at home or at the Y
I was talking about your deadlift session a few weeks back. Mobility and fixing faulty mechanics takes a long time to fix. It took you a long time to get in this bad of shape, expect it to take a long time to get fixed. You will only get fixed by being diligent doing the right things.
A good PT will be able to help. That’s 1 in 50, at best.
Hope he/she is a sports PT who is not part of a general PT clinic, but a sports based clinic. Otherwise, waste.
I don’t know if I could blame that. This has been going on longer than that. I initially started doing my hip PT stuff again and instantly had relief. It lasted a week and then I went back to where I was - maybe even worse. And this is only referring to the IT band stuff.
I needed to try deadlifts and RDLs to see how my actual hip joint felt to see if the injection did anything.
Whatever is going on with my hip is still the problem. I just don’t know what it is. I’m looking forward to tomorrow’s PT.
No one has ever been able to tell me why the muscles surrounding my hip are tight. After surgery, I felt great until I aggravated things again. Once I did that the tightness returned. The next hypothesis I heard is that my body is trying to protect the joint due to the original injury/problem.
I’m going to the second PT I saw after surgery. The doctor has specific people he likes to use and this guy is working his way onto the list. The other PT is like 40 minutes away so I switched. They were just following a protocol on paper anyway. Hell, I found my PT progression online for free. As someone who will put in the work, I didn’t really need to pay anyone for an appointment.
I need someone to see me move or check my ranges of motion and be able to tell me what’s wrong. I want to hear things like this:
X is weak and you’re compensating this way and it’s causing ________.
X is tight and it causes this faulty movement pattern which has resulted in ________.
During one of my chiropractor visits, he found that my adductors were really tight. He thought it could be causing internal rotation of the femur during movement. That could cause the tightness I feel on the outer part of the hip.
I also just read that internal rotation can lead to IT band syndrome. That’s two points for tight adductors. Unfortunately, they still haven’t loosened up and ART and graston didn’t do anything.
Kinda skimming through all this so hopefully I haven’t missed anything, but I’ve found single leg glute bridges, single leg hip thrusts, and bent leg incline hip thrusts (bend your knees and put your feet up on a bench) to all work my hamstrings pretty well without bothering my knees at all. My dad, who pretty much has zero cartilage left in his right knee likes them too. Have you done any of those very much? What about GHR’s? A lot more action at the knee joint, so I’m guessing no, but maybe?
Damn J so sorry to hear this.
You do everything you can do be in shape, mobile and fit. And end up like a trainwreck.
I sincerely hope the PT can point out what’s going on.
I don’t have access to a GHR. I don’t like glute bridges. I’ve done them, but I don’t continue to do them. Like you said, they hit my hamstrings but I do them for glute and hip work; that’s probably why I don’t like them.
