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Great Leg Night!
- Thread starter lucidblue
- Start date
Bulldog_10
New member
Gotta love a good leg day. I have good upper body days, but nothing beats a good lower body day...I had one yesterday...they're still hurting...gotta love it!
Sounds great. What are you doing for those beautiful hips???
B True
B True
D
Debaser
Guest
Yes, unfortunately the medical field as a whole is grossly misinformed about musculo-skeletal pain.
I have fixed every injury I've had with either trigger point, myofascial release, or active release therapy.
I have fixed every injury I've had with either trigger point, myofascial release, or active release therapy.
lucidblue
New member
supreme said:
It hasn't been bothering me lately, but then again I haven't been squatting for a month or more. My hip started bothering me out of the blue. I think it might be because I stopped stretching my IT band. I think this may have been helping my hip in some way... not just my knee, which is why I do it.
I go this popping feeling in my hip when I would walk and it would hurt when that happened. Only other time this happened to me was several years ago when I used to do Tae Bo (so I stopped doing Tae Bo).
Lord_Suston
New member
Scotsman said:
LOL, Lucid box squat can help hip tremedously, also light stretching might prevent any problems as well
bignate73
New member
how is your hip flexor flexibility?
ive felt alot of popping in the hip/ inguinal fold. chalked it up to my tight hip flexors. stretched em out as well as did some extra glute work and they are fine.
do you do leg lifts, full situps etc. things heavily involving hip flexors?
ive felt alot of popping in the hip/ inguinal fold. chalked it up to my tight hip flexors. stretched em out as well as did some extra glute work and they are fine.
do you do leg lifts, full situps etc. things heavily involving hip flexors?
B0ARDIN087
New member
can u use a bench for box squats?
lucidblue
New member
There are boxes at my gym. I am going to add them in when I change my workout (still not sure what I want my new routine to be 
). I do stretch my hip flexors quite a bit. I don't do leg lifts or full sit ups. I thought SLDL and good mornings would hit my hips...
I just went exrx.net and looked up hip flexor exercises. Says decline sit ups could work too. Funny thing is I can barely do decline sit ups. Maybe the hip flexor is part of my weakness??
). I do stretch my hip flexors quite a bit. I don't do leg lifts or full sit ups. I thought SLDL and good mornings would hit my hips... I just went exrx.net and looked up hip flexor exercises. Says decline sit ups could work too. Funny thing is I can barely do decline sit ups. Maybe the hip flexor is part of my weakness??
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supreme
New member
Sorry ,
I thought you had everything under control.
I would look into fixing the hip before box squats - they are great but if you have any imbalances you are just loading faulty joints and then trying to accelerate the load.
Start with what Bignate said - address hip flexor tightness - you must differentiate between the 1 & 2 joint hip flexors. Also what is the alignment of your pelvis?? Your squat should always start in neutral.
You can also assess the tightness of your deep extrnal rotators, for if they are tight they pull the head of the femur out of alignment. This can cause pain in the socket for the head of the femur starts to grind against the acetabulum.
I will work up something now that I know you stil need some help.
A good place to get starting info is a series of articles - "back to basics" - I foind these courtesy of Bignate.
http://www.yorkbarbell.com/sandh.html
Issues 1 -4 have the series of articles - "back to basics" read these!! they are excellent and will answer many questions.
S
I thought you had everything under control.
I would look into fixing the hip before box squats - they are great but if you have any imbalances you are just loading faulty joints and then trying to accelerate the load.
Start with what Bignate said - address hip flexor tightness - you must differentiate between the 1 & 2 joint hip flexors. Also what is the alignment of your pelvis?? Your squat should always start in neutral.
You can also assess the tightness of your deep extrnal rotators, for if they are tight they pull the head of the femur out of alignment. This can cause pain in the socket for the head of the femur starts to grind against the acetabulum.
I will work up something now that I know you stil need some help.
A good place to get starting info is a series of articles - "back to basics" - I foind these courtesy of Bignate.
http://www.yorkbarbell.com/sandh.html
Issues 1 -4 have the series of articles - "back to basics" read these!! they are excellent and will answer many questions.
S
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supreme
New member
Reading over the post you mentioned IT band tightness, It may not actually be the IT band but the tensor fascia latte (TFL) The TFL is 2 joint hip flexor that can get over recrutied when the other larger hip flexors are over worked. This can pull the IT band tight and cause deviations of the hip and knee. If you can have someone perform Ober's test it will tell you the status of the TFL - i.e normal or tight. a bi-lateral tightness results in an anterior pelvic tilt. If its unilateral you will have tightness in the hip abductors on the tight side and a lateral pelvic tilt. a lateral tilt can cause a rotational deviation during squats and result in hip and /or back pain.
We need to narrow the probable cause down: I.e tight hip flexors, tight or weak external rotators, hamstring imbalance etc.
S
We need to narrow the probable cause down: I.e tight hip flexors, tight or weak external rotators, hamstring imbalance etc.
S
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lucidblue
New member
Supreme. The "Back to Basics" articles you recommended are great! I think there it should be part of the training methods sticky. The articles are really helpful.
I may have had an Ober's test done when I went to my orthopeadic doc for knee problems. That is where I found out about my IT band tightness. I looked up the Ober's test to see what it was and I think I remember him doing that, but not positive...
This could help explain my knee problems and IT band issues. I also had problems for awhile with my squats because of pain I felt in my tailbone and lower back... this sounds like it may all go together.
I may have had an Ober's test done when I went to my orthopeadic doc for knee problems. That is where I found out about my IT band tightness. I looked up the Ober's test to see what it was and I think I remember him doing that, but not positive...
This could help explain my knee problems and IT band issues. I also had problems for awhile with my squats because of pain I felt in my tailbone and lower back... this sounds like it may all go together.
supreme
New member
Well youhave to thank Bignate fo the articles - he told me where to find them.
Pain in the low back when squatting is usually do to some form of disc problem where if the lumbar spine flexes forward the nucleus of the disc is pushed posteriorly thus wearing out that section of the annular ring allowing the nucleus to push against the posterior longitudinal ligamnet and associated nerves.
You should check for hamstring tightness for tght hams pull the pelvis into a posterior rotation increasing spinal flexion and thus the posterior migration of the disc. If you have tight hams you need to stretch them whle holding the pelvis in an anterior rotation to increase spinal extension allowiing the nucleus to travel toward the center of the annular ring. you can then follw this with spinal extension exercise like the McKenzie extension etc.
Keep me updated and I will try to post more info! If your ever in town give me a shout and I'll see what I can do
S
Pain in the low back when squatting is usually do to some form of disc problem where if the lumbar spine flexes forward the nucleus of the disc is pushed posteriorly thus wearing out that section of the annular ring allowing the nucleus to push against the posterior longitudinal ligamnet and associated nerves.
You should check for hamstring tightness for tght hams pull the pelvis into a posterior rotation increasing spinal flexion and thus the posterior migration of the disc. If you have tight hams you need to stretch them whle holding the pelvis in an anterior rotation to increase spinal extension allowiing the nucleus to travel toward the center of the annular ring. you can then follw this with spinal extension exercise like the McKenzie extension etc.
Keep me updated and I will try to post more info! If your ever in town give me a shout and I'll see what I can do
S
