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I’ve been standing on one leg to exhaustion 3 times for each leg every evening before bed.
If your upper body is not in an organized position this could be an impacting factor.
Has anyone looked at your squat mechanics?
Have you had the lump of tissue looked at to determine what it is?
What caused the lump of tissue to develop?
and also why are you standing on one leg until exhaustion for 3 times? it would seem to me that training for a single leg pistol squat would yield better benefits than a non-moving stance exercise. if it’s just balance, i would make it harder by using a balance board or similar for less time….
hey glad to meet another QS guy!
Calling myself a QS guy would be stretching it a lot.
If you want to see how different your legs are, there are different ways that do not result in pain as you’ve discovered. The Functional Movement Screen (http://www.functionalmovement.com, see: http://www.functionalmovement.com/files/articles/116a_fms%20pb.pdf for a summary) has a good test called the inline lunge which can show imbalances between your two sides. If you want to give it a try, the FMS Home Study manual is here: http://www.functionalmovement.com/content/Media/HSC.pdf. The Hurdle Step test is another good one to try.
Thanks David. This was quite an interesting read and lots to get into.
it is possible that you’ve somehow made some muscles very tight in the butt and this could be hitting on some nerves there sending pain down to your knee. it may be that your standing on one leg may have done this, it may be something else in your form as kaitlin says. i’d focus on first removing pain – it could mean you should see a PT – and relaxing those tight muscles. Take some time off, smash gently not so vigorously in the first few sessions to let the muscles relax and return to normal, instead of hitting them hard in workouts and with a massage ball.
I’ve been looking at the functional movement self screen and I fail hard at straight-leg raises. Got any tips on what would be most effective for hip separation? I can just make a bit over 45 degrees between raised leg and ground.
re: straight leg raise. need a bit more info. try this first: brace strongly in the core. suck your stomach all the way in, like you want to try to get your belly button to hit the ground behind you. then (before you run out of breath!), do a straight leg raise. how high does it go?
Seems to be around 50-60 degrees from the ground, and the thigh of my other leg raises from the ground. I feel a stretch behind the knee.
I did some voodoo flossing over and below my knee during squats. Some improvement. I can get my vertical leg to 90 degrees, but my horizontal leg raises to a 10-15 degree angle from the ground.
so as you have found out, a straight leg raise is not simply a physical issue, it can also be a neurological issue. if your body is braced correctly/strongly, your hams will release because the body perceives it doesn’t need to contract to protect itself.
Thanks. I figured something similar to the first exercise on that page would be one way to do it, but I wasn’t aware of the neurological effect.
it’s been a long while since i’ve encountered Egoscue. i have not tried this:
Came across this today. Very impressed by the improvement in ROM for one-leg raise.
Yes KBs from the Ground Up 2 is a great resource, and the FMS crew loves the TGU for its inherent corrective capabilities. When people do a lot of TGUs – they don’t even have to be heavy – they find that a whole series of movement patterns often get corrected in order to do the TGU correctly. Things open up, loosen up.