Thank you.
I’m letting things quiet down for awhile. I hope to resume squats again. Probably well above parallel.
I need to change my leg training . Time will tell.
I like goals, a parallel squat is probably the past.
I’ll figure things out.
Isometric builds plenty of strength
Chiming in here, ignore me as necessary.
I just read an article on the current rash of Yoga instructors presenting with serious hip issues, due in large part to doing stretches that they are not biomechanically suited to do. Rant over.
You might consider some neoprene compression shorts, also know as “Warm pants”. They are typically in display at Strongman competitions on most of the athletes. Rehband makes them, among others.
Partial squats can, and likely will carry bad consequences for the knees. Maximum intra-joint pressure is just above parallel, the math on that one is easy.
Do you know specifically which things might be tight and causing the issue? Groin muscles? Certain tendons or ligaments? Have you tried Glucosamine Sulfate or MSM?
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I believe that emphasizing external rotation, leaning forward and getting into deep squatting or lunging positions can shorten and tighten the glutes and tfl. And lengthen and loosen adductor and groin muscles.
I believe this can lead to the ball of femur drifting towards the top and front of the hip socket, and this put the joint in an alignment for the bones to knock together and get all impinged.
Lately I’ve been trying to fight this by working on hip adduction and internal rotation, trying to use these muscles to pull my femur back into the socket.
The easiest way I’ve found is to squeeze a ball between my knees doing leg extensions or leg curls or situps. Or to squeeze the pad dudes use on the bar when squatting between my calves when doing leg raises or reverse hyperextensions. Sometimes I pinch something between my feet or toes. Whatever works to get some good-girl, legs together action during the other motions, or using the other muscles.
It’s much much easier than all of the other rehaby stuff I’ve messed with.
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That interesting about the instructors.
It’s not muscles, I think it’s bone, with some hip labral inflammation.
I’ve been using the rehband shorts for about 2 years. I’ve not tried single ply briefs or a suit.
I agree completely with your thoughts on the biomechanics.
I’m going to take a look at some of those exercise modifications. My rom may not improve, but some muscle balance will help
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Good girl/bad girls for the win! And hip flexor stretches.
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Good post! Totally agree on the external rotation “overuse”, especially given the prevalence of the “knees out” cue.
Interestingly, Martins Licis mentions the adductor thing in one of his videos. Personally, I have found this helps with both hip and knee stress. I think the fine point to be made is adduction and internal rotation w/o knee cave.
Maybe it’s similar to needing to do both curls and triceps stuff for elbow health.
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I think you are 100% right on with your thoughts.
Not to be too picky but… can you give a little more detail on the knee extension and flexion movements.
Seated in a machine or standing with a band or other for the extensions?
Prone or standing flexion ?
Do you think it matters if there is any hip flexion or is neutral better when squeezing your adductors?
Is the progression neutral and gradually add some flexion?
I appreciate your knowledge on this topic. Further thoughts welcome
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Leg extensions are on a seated, plate loaded machine. I rig up a resistance band instead of weight plates to make it easy on knees. I started with small medicine ball between my knees and resting on the seat. Later I started trying to hold it squeezed between my calves.
Leg curls (knee flexion) could be face down on a leg curl machine. With a ball between knees, resting on the bench or something between light the feet. Or leg curls seated, pulling feet underneath. Its natural to lean forward at the waist, squeeze lower abs and get some hip flexion.
I also do leg raises and situps with leg squeeze for more abs/hip flexion while adducting. And 45 degree back raises or reverse hypers for hip extension with adduction. Trying to practice adduction and internal rotation in the “common” motions.
Have you had any other issues related to the restricted hip? Back tightness or stiffness? Sometimes people get locked into lower back/hip extension or anterior pelvic tilt trying to make up for the hip.
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Thank you
Lower back is great,like a rock.
It’s hip. Limited flexion,adduction , internal rotation.
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No problem!
I’ll be interested to see what you come up with for leg day. And how you handle the hip.
The banded distractions that are shown in the instagram link a couple posts up are good too. They can open things up space to let your hip move more freely.
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A big thank you to everyone who has responded.
Lots of good ideas, I wouldn’t have thought of.
I’m going to work on my leg day plan, and give it a go hopefully Sunday.
All additional information welcomed
Going to post on my training log.
Not feeling too bad.
link please
Eagle78 950 training log.
Thank you for asking. In the over 35 ( by a healthy dose, in my case) section.