Daily Mobility Exercises by Dr. Kelly Starrett Forums General Deactivating Psaos during squat

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    • #71063
      AvatarMatt Onken

      Hi all,

      I have been squatting for a couple of years with no trouble, but just recently have developed iliospoas tendinitis. After spending a couple of days doing some research I think I may have figured out why this is just popping up now and would like to know if anyone has any ideas on how to fix it. (please also correct me if I have made a mistake in the rest of the post!)
      It started with my deciding I didn’t want to just hit parallel, but go a bit deeper, after a week or so of this I noticed a small amount of lower back pain and figured it is probably because of tucking under of the lumbar spine if I go lower than parallel. So I started doing lots of stretches to try and prevent this and also concentrated on keeping my back straight when I squat.
      However, after spending a lot of time on MobilityWod it appears I have been over extending during the squat in an attempt to prevent my lumbar spine from tucking under, and in doing so, have been over exerting/tightening the psoas (https://www.youtube.com/watch?v=Xcx9P5KFNk8#t), hence why I have now developed iliospoas tendinitis. 
      Does anyone have any ideas of how I may be able to prevent lumbar tucking but also prevent over usage of the psoas whilst squatting?
      Clearly this has occurred because of lack of mobility, and hence I will not be squatting for at least 6 weeks and once I restart I will not go low enough to cause lumbar tucking. I will also be doing lots of mobility work during my time off from squatting but cant do that yet either as it also aggravates the tendon. 
      So final questions:
      1. How long will I need to wait before I can start mobility work on the area? And any tips to speed recovery?
      2. How can I fox my squat form so I don’t over use the psoas?
      Many thanks for reading this long post, all ideas and suggestions really appreciated 🙂
    • #75076

      Do you stand over extended too?
      You reached your body’s tolerance level for being over extended.
      You need to take a look at your technique and rebuild.
      Carl Paoli has a good progression on the Cody app Freestyle MoveStrong 1
      Rebuilding the foundation aspects will start to address the other technique deviations you are experiencing.
      Squatting below parallel is not the cause of lumbar tucking.
      Lot of skill, drill, technique with your mobility work.
      To address the psoas you need to address the movement patterns/posture that is making it tight.
      Episode 75: Your Inside Psoas Bits, World Record?
      Episode 129: The Twin Bowstrings, the Psoas and Scalenes
      Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
      Episode 26: Hips and Seppuku: Psoas and Hip Soft Tissue Mob
      Episode 40: USAW Oly Prep: Some New Hip Love /Psoas/Calves
      Bubo Barbell Pec/Psoas Smash Quicky or What to Do With Those Bent Barbells

      What are you doing to address the inflammation in the area?

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