Very inexperienced but in love MobilityWOD!

Diagnosis:

iliopsoas tendonitis in 1999.  2013 orthopedic said “You have a beautiful looking hip joint.  Do PT again.”

PT not helpful.  Steriod injection not helpful.  PT in high school (ankles – basketball) was a “good” pain afterwords being sore.  PT on my hip = bad irritated flared up pain.

Givens:

Thigh numbness 

Basic down-on-one-knee hip flexor stretch = thigh numbness.  Lately, I have numbness in my thigh all the time.  Hip getting shorter and shorter? Maybe chronically hypertonic?  Seldom feel relief from the constant itchy pain.  

Standing

Just recenlty outside my left hip ROM.  Makes thigh tingly.  I work from home on the couch knees bent like I’m in a hospital while I work.

Sitting

From day 1 sharp pain sitting with the hip joint in 90 degree flexion.  Recline back and straighten hip 180 degrees alleviates intense pain (still dull itchy pain).  Sitting =  “red alert pain” until I can’t stand it anymore.  Long distance driving = nightmare.  Only left side.  

Laying on floor sitting like an astronaut does NOT give sharp pain.

Sitting in 90 degree hip flexion feels like the injured tissue is being sandwiched painfully between my butt & trunk. 

Clicking

Left hip clicks into place doing mountain climbers, etc.  

Relief

Some relief trying to tilt the front face of my pelvis more upward.  Makes me squeeze my abs and hunchback.  Working on glutes.

Muscle tissue change???

Feels like my left quad has gone from being normal elastic jump-stretch-band to yoga straps that don’t give at all.  Couch stretch hits that constant dull itchy pain, but makes my quad feel like it’s about to tear and get tingly.  

Chassis

Feels like I walk down the down street with the face of my pelvis pointing the left.  Sometimes shoulders too.  Maybe my whole left side is so short and pulling everything in.  I do these reset exercises – basically pushing on one knee and pulling on the other. Not sure if it’s doing any good?   

Laying face down firing my glute – glute on my left side harder to feel and flex, but getting better. 

Warrior pose

When my left leg is in back the stretch in my hip feels good (quads still feel like they are going to tear.)  When my left leg is in front pushing down it’s THE WORST thing I can do for dull itchy pain flare up. The dull itchy (“itchy” is not the right word) pain is more aggravating and “painful” in a sense that white hot sharp pain.  Same result pressing left leg down going up stairs.  

Depression/Consistent Compliance

Just realized pattern of doing PT then feeling sorry for myself  because I’ll do some exercises and won’t feel relief or, worse, things will flare up more.  I now realize I need to stick with it, but I don’t know what exercises to do so I won’t cause further damage!

However, what I would LOVE for someone (MobilityWOD community!!) to say do these WODS daily (or &$*%!! 8 times a day!!) 

What can I do daily (let go of the need for results or relief) and after 1 year I would just HAVE to have healthier hips!!  If I need to take a year and focus 3 hours a day on nothing but being able to do the splits by the end of it, I’m willing!  There has got to be something that if I put in 100% compliance 3 hours a day for a full year doing the exercises I would go beyond injury and have cirque du soleil hips.  I’m just afraid of doing the wrong thing.  K Star said don’t stretch if you feel numbness and tingling?  Ack!

At the gym I do a goblet squats, lunges, rows – posterior chain stuff so my hips won’t get even shorter.  I’m too inexperienced and immobile to do serious lifts, but thinking the goblet squats feel pretty safe.  I’m up to a 70lbs dumbbell and started with a 55.  

Thank you!!