Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › FAI and osteoarthritis

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    • 03/18/2017 at 12:20 pm #71760
      Shane GoncalvesShane Goncalves
      Participant

      Hi

      I’m 52 and been doing Crossfit for 3 years. I have a CAM impingement/labral tear/tendinopathy. I’ve worked hard to get glutes activating, posture improved and generally strengthen muscles. I was going to have arthroscopy for the impingement & cartilage. 
      However, two years down the line, the latest MRI showed ‘kissing lesions’ as well as the impingement. As a result, I’ve been declined for arthroscopy and told to expect to need a hip replacement within 5 years. 
      I don’t have any osteoarthritis symptoms. I do have symptoms from the impingement and tendinopathy.
      Two questions:
      • Can I assume the MobilityWOD for hips/impingement are fine to do with osteoarthritis? 
      • I do Crossfit, and I’m hoping to focus on olympic lifting. I’ve got full squats without pain at low reps, even with heavy weights, as long as I set up with a slightly wider-than-hip stance and have toes just past 30 degrees – my knees still track with my toes. High reps causes tendinopathy pain even for air squats so I’ve been avoiding high reps and doing higher rep work as power lifts. Has anything I’ve just said make you go “noooo, that’s storing up trouble for the future”?
      Any other advice gratefully received too. I’m already working successfully on weight loss, thanks to support from Sean Travena (Urban APE). In fact, it was Sean who recommended MobilityWOD.
      Anne
    • 03/20/2017 at 2:01 am #76847
      AvatarPatrick Thomas
      Participant

      Are you working with a anyone to address this situation?
      Do you have osteoarthritis?

      If something feels sketchy don’t continue doing it.
      Range on toe turn out is 8-11 degrees.
      30+ degree has implications within the system.
      The pain you experience with more rep could be caused by compensations made with a 30+ degree foot turn out.

    • 03/20/2017 at 10:42 am #76848
      Shane GoncalvesShane Goncalves
      Participant

      Thanks for the reply, Kaitlin.

      Will stick to what I can do within the 8-11 degrees and work on the videos. I find it really hard to tell (given any of the mobilisation will hurt!) when something is too much. Is it a reasonable guideline to say ‘if it still hurts 2 hours later, you did too much’?

      Technically I have OA (because of the kissing lesions).  Symptom wise, I don’t have any symptoms of OA (no morning stiffness or joint pain with walking) The OA was only picked up because of an MRI after X-ray showed CAM impingement.


      I’m not working with anyone at the moment on the movement/osteopathy side as income doesn’t permit. I’m saving up for a couple of sessions with an osteopath. That’s why I was recommended to try MobilityWOD. In the past, I’ve been shown some banded exercises to open the joint for pain relief and before squatting, and I do those each time I’m at the crossfit box. They are similar to some of the things I’ve seen on this site. 

      The NHS can only offer ‘come back to us when you want a complete hip replacement or need prescription painkillers’. They would usually offer physio, but have said because I do Crossfit & supplementary exercises for glutes there’s nothing their physio could add to what I already do. 

      Someone is very generously helping me with nutrition/weight loss though. Shedding 5 stone will make a huge difference to the situation. 

      Thanks for letting me pick your brains 🙂
    • 03/20/2017 at 8:45 pm #76849
      AvatarPatrick Thomas
      Participant

      If you are not able to breathe while doing the mobilization you are going too deep.
      It should not hurt 2 hours later. Pain is not the goal.
      Good that you don’t have symptoms of OA at this time.

      A couple episodes to check out
      Episode 87: Hip Impingement 2: Band Variation

      Are you rolling out your quads using a  roller or ball such as the supernova or yoga tune up therapy ball?
      Missing hip internal rotation is a contributing factor to needing to turn your feet out when squatting.
      Episode 230: Squatting With Turned Out Feet? Hey Duck Squatter, IR Yourself.
      Pre-Squat Hip Opener Mob-Rx | Mobility Project Episode 363

      How is your ankle range of motion?
      This can impact squat stance.

      Are you seeing improvements with the work you are doing?
      Great that you are working with someone on nutrition.
      Questions let me know.

    • 03/21/2017 at 11:24 am #76851
      Shane GoncalvesShane Goncalves
      Participant

      Brilliant. Many many thanks for the advice. I will go and watch/try out the recommended videos.

      Anne
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