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Daily Mobility Exercises by Dr. Kelly Starrett › Forums › General › Left anterior interior chain pattern?!?! Need help!
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12/17/2013 at 4:20 am #70652Krista FoulkeParticipant
Hey there,
I´m dealing with knee/hip and low back pain for a good amount of time now. I´ve seen an osteopath and a pysio and they agreed that the problems originate from my hips because of some misalignment. They tried to fix it but since I´m playing basketball 4 times a week the pain returned.
I tried the pelvis fix that Kelly demonstrated here and my pelvis clicks almost every time I do this!! Mostly it´s the left side. My pain is also on the left side (Front of the hip – especially when I squat or during the couch stretch, low back, outside of the knee, calf).
From what I understand, I think this could be a “left anterior interior chain pattern”, leaving a pelvis that is rotated to the right. Could this be the case? And if so, on which bodyparts should I focus with my mobility work? I thought (since the pain is on that side) my left side needed more attention but now I learned that tight hamstrings on the right side can lead to that problem…
Can someone please help me clearing that confusion?!
Thanks a lot! This website and community is awsome!
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12/17/2013 at 1:42 pm #73496AnonymousGuest
Have followed up with any of the people you have seen?
Did they give you any treatment plan?
Have you continued to have it worked on?
Yes, you play basketball 4 times a week, but continuing to work on it gets it back into where it needs to be.
As you continue working with it the corrections will hold longer. You need to retrain the position/muscles on the correct positional changes.
Yes the opposite side may make compensations based on what is happening with the other side.
Do you have limitations in your leg rom?
Have you addressed your diaphragm at all?
This can impact those areas.
If your hamstrings are tight spend time on them.
Here are some to start with:
High Hamstring Gnar, Trigger Points, and Up Stream/Down Stream
Episode 354: Make Your Own Super Floss/High Hamstring & Hip Gnar Gnar
Episode 272: TJ Murphy Edition and Hamstring Stiffness
Episode 137: Best Hip Extensor (High Hammy) Mob and Better Jerk Shoulders
Episode 104: Hammer Your High Hammy
Episode 82: Protect your scrotch or: Medial hamstring fun
Episode 58: Weird Hamstring Problems and Simple Neurodynmaics -
12/19/2013 at 4:04 am #73505Krista FoulkeParticipant
Thanks, Kaitlin for your help!
The osteopath manually fixed my coccyx and pelvis (which was internally rotated). She said that there is little I could do myself. She thinks that the problems are more organic (small intestine, liver, gallbladder).
The physio said that my psoas, illiacus and hip flexors in general are tight, so I should stretch them. I should also work on strengthening my hamstrings (especially left side) and my adductors. But he also pointed out that I should work on my “breathing mechanism” – maybe that´s what you refered to when you mentioned the diaphragm.
I guess, doing the “global gut smash” would be a start. Is there something I need to pay attention to in regard not to do any harm?When I´m doing the couch stretch with my left leg on the wall, I have an impinged feeling in front of the hip. Is this the sign this stretch needs more attention? Or should I do some smashing, distracting beforehand?
Thanks again!!
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12/19/2013 at 2:56 pm #73510AnonymousGuest
Good to hear you are getting things figured out.
Psoas episodes:
Jill Miller Smashes Your Guts! (and psoas, and tacked down viscera, and matted down abdominals…) Part 2
Episode 301: Psoas Flossing and Biker Hips
Episode 129: The Twin Bowstrings, the Psoas and Scalenes
Episode 75: Your Inside Psoas Bits, World Record?
Episode 40: USAW Oly Prep: Some New Hip Love /Psoas/Calves
Episode 26: Hips and Seppuku: Psoas and Hip Soft Tissue MobJill Miller Diaphragm Evolution Part 3: Eccentric Loadin
Jill Miller Fixes Your T-Spine and Crappy Breathing MechanicsEpisode 206: The Couch Series
Pro Episode # 52 – Pro user Request Friday: Couch Stretch Feel Weird? It’s a Diagnostic Tool too.
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