Daily Mobility Exercises by Dr. Kelly Starrett Forums General Hip impingement medial chain

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    • #70647
      AvatarMichael Schwerin

      feel a really uncomfortable pinch on the side of the hip when doing medial chain mobs super frog and reverse ballerina, and no stretch in the adductors how can i clear this impingement? is it essential to use a skinny band when doing the super frog?

    • #73460

      You may need to start without using a band.
      Make sure you have the correct placement and posture when doing the mob.
      If something feels sketchy move on to something else because it is sketchy.
      Look up/downstream of where you are seeing th issue.

    • #73463
      AvatarNathan Richer

      i’m wondering if you try some banded distractions to the outside and do some other hip mobs first, and then go back to the super frog, that you may create some space by reseating the femoral head first via other mobs….

    • #73518
      AvatarMichael Schwerin

      Would more band tension be the help, I’m not the strongest, but I’ve squatted 550. kelly always says about powerlifters needing more tension on banded mobs? 

    • #73519
      AvatarNathan Richer

      I think that if there is proper tension, then you will feel the joint be pulled (into the desired position).  if you cannot feel the joint being pulled even when you feel/see stretch in a given band, first try taking a deep breath, and let it out to relax the joint that’s being worked – let the band take the joint in whatever direction it’s pulling.  if that doesn’t work, then try more tension – one way is by simply moving farther out with the same band, the other is to use a stronger band.  certainly bigger people can use bigger bands – us little guys can’t use bigger bands because of our lower weight, relative to the pulling force generated by the stretched band. it is too hard to resist the pull of a stronger band and get into position.

      try also putting a band around your ankle, lie down and let the band distract straight along the line of your leg. do this and some other hip mobs with bands, then try the super frog and ballerina again.
    • #73529

      Medial Chain Opening

      This is an old MobilityWod episode that has a great drill. It’s the second one where he props his leg on the arm of the couch. I don’t think this is ever brought up again in any of his follow up videos, but I think it’s such a great drill!

      When you’re doing this, think of your hip joint as a simple ball bearing joint:
      Figure 1-

      Imagine that around that “ball” and along the inside of the socket, there’s a bunch of “junk”. You are trying to clear out all of that junk so that the ball can rotate freely and properly within the joint. Additionally, you also have to realize the muscles are attached all over the place on the femur and that these biological pieces (muscles, tendons, ligaments)  that are attached are sometimes short/tight and they will prevent the ball from moving “freely”.

      Your goal is not only to clear the actual socket and ball bearing, but also to stretch the tissues that are restricting certain degrees of movement.

      Propping your leg on the couch or on a bed gives you the control to run the femur through all kinds of ROM in order to clear the jump and stretch any and all tissues depending on what angle you’re applying force. That’s why Kelly always talks about “hunting”. You have to move that femur in a way that encompasses full ROM. Both in a manner that’s “linear” like in a squat, and in a manner that’s “rotary” like in a roundhouse kick.

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