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The Ready State: Mobility Training with Dr. Kelly Starrett › Forums › General › Problems with the squat…
Tagged: flexion, hip, impingement, pain
Hi,
Julie–
Have you watched any of these episodes?
Daily Rx August 21
Pro Episode # 42 – Rounded Lumbar in the Squat? How’s your Hip Flexion?
Episode 198: Open Up You Hips For Better Squatting
Episode 161: Hip Impingement: AIS
Episode 87: Hip Impingement 2: Band Variation
Episode 78: Un-impinge yourself from mental slavery
Episode 56: Best Ice Pack, Solving HIp Impingement
Yeah, I’ve seen those and those are the mobs that are painful. The only hip flexion mob I can do is the first one here: http://www.mobilitywod.com/2011/01/episode-144-ze-hip-flexion/ Might be because my leg is outside of my body and not in front of my chest.
Episode 262: Hip Flexion Case Study and MobRx Part 1
Episode 262: Hip Flexion Case Study and MobRx Part 2
Do you have restrictions with hip internal rotation?
Episode 249: Improving Hip Extension (And Internal Rotation) for Running
Thanks for the links. I’ll try them out and re-check the banded hip capsule mob again to check for errors. I’ll let you know. Thanks for the tips!
I actually felt a bit of pain in my left adductor/hip-area before when squatting, but then I started to do the internal rotation thingy when watching TV and it quickly went away.
Isn’t that external rotation and not internal? Even so, it feels a bit tight and sore so I’ll test it out, thanks 🙂
I mean the internal rotation mob.
It’s almost like the one in the end of this video;
http://www.mobilitywod.com/2011/02/episode-166-ninja-recovery-and-some-shoulder-hip-love/
Ah, now I understand. I tried it and had to use a minute or so just to get in to the position, I think I’ll stick to it. Thanks
Wohoo, I finally managed to make some changes in my lower body mobility! No surprise, but it was spending some time working on my hip capsules while biasing external and internal rotation. I didn’t use a band because last time I tired that…let’s just say I ended up with a few friction burns 😛
Good to hear you are seeing improvements.
Keep working with your hip capsule if this is an area that needs attention. Improving this will continue to improve your squat.
Sounds like you aren’t hitting the cause of the restrictions on your ankle which is why it isn’t improving.
Have you addressed anything up/down stream of the ankle?
Free Your Heel, Free Your Mind
Ankle Positional Fault Fix: Jill Miller Style
Episode 285: Sliding Surfaces; Ankle Range of Motion Case Study Part 1
Episode 285: Sliding Surfaces; Ankle Range of Motion Case Study Part 2
Pro Episode # 44: The Last 25% of Your Ankle Restriction (Snatches and Pistols here we come!)
Squat Quick Test: Is it your Ankles or Hips?
Episode 303: Going Around The Ankle at MBSC
Here’s what I know, below the hip:
just curious – when you do ankle dorsiflexion/ankle mobs, how far can you get your knee forward of your toes? also have you tried doing the same mob with foot up on a stool/chair/etc.? this can alleviate your knee feeling by removing a lot of weight but still allowing you to do the movement. this can be done with/without band.
When I’m standing, screwing my feet into the ground and moving my knees forward I get my knees to the tip of my toes. But the lower I squat the less ankle flexion I have – at parallell to 90 degrees I only have enough to keep my shins completely vertical.
ha yeah i hate docs of any sort. not all chiros are bad but make sure you find a good one who isn’t just your yellow pages chiro but someone who is also a trained PT or sports med person.
Yeah, lots of bad chiro’s out there. My last one never listened to me; I think he only heard bla bla bla, even when I tried to tell him that the last time he cracked my lower back the pain was so intense I barely managed to get home.
Back to ankle DF: When I measure it I’m at ca 3 cm knee over toes at the left leg and 2 at the right. When I try to squat unbraced I get lower than braced, same with ankle DF.
Also worth mentioning; I have tendinosis at the front of my right hip from 5 years ago; still sore at end range hip extension. And I have some tacked down scar tissue in my left high hammy – working on it.
re: squat bracing vs. unbraced
Braced squat:
i wouldn’t test/retest on ground but rather putting foot on ground and moving the knee past foot relatively unloaded. there is only so much you pull your foot back with your muscles tensing. i can get more DF when i relax and gently move the knee over the foot in either of those positions versus trying to flex the foot back.
David, so you are saying if you can get your knee past your toes then that is enough ROM for the squat? Interesting.
re: ankle ROM
My manual therapist thinks I have a hip labral tear…. gonna get an injection of cortisone and local anesthetic into the hip joint to figure out if the problem lies within the joint or outside. Yeah, this year is gonna be a blast!