Daily Mobility Exercises by Dr. Kelly Starrett Forums Back Recent meniscus repair, now I have lower back pain from limping

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    • #70631
      AvatarEileen Cotton


      I had a compound tib/fib fracture in my late teens playing football, and 2 knee surgeries before I was 21. Fast forward to 42 years old, 8 moths in to CrossFit and I had to have a lateral meniscus tear repaired 5 weeks ago.

      Since then, due to my limp (after I sit at my desk for long periods at work my knee tightens up), I have been suffering from a lower back pain that has kept me from being able to participate in my classes. I have the 6am class, but when I get up of the morning, my back hurts so bad that I can’t participate.

      My chiropractor can adjust my pelvis, and I get instant relief, but it doesn’t last because I go to work and the cycle starts over

    • #73366
      AvatarNathan Richer

      hmm sounds like you should quit your job LOL!

      well i guess that’s not an option. some things to try:
      1. since being unmoving is causing the problem, you could try moving more.  so get up out of your chair in regular intervals – take a walk, stand for a few minutes (and practice standing posture and proper diaphragmatic breathing!), do some mobs or smashes, go to the bathroom or get some coffee.  do it for 10 min every hour, or 5 min every half hour.
      2. try a standing desk.  this may aggravate your knee but maybe not.  you can also try using a box to alternate putting one leg up on top of to vary position.
      3. try mobilizing before bed.  work up and down *both* legs, as one could be tightening up due to pain and the other may be tightening up due to compensating for the other leg’s problem.  work the back also: QLs, erectors, work the t-spine.  work the hips and glutes, also work a big ball into your psoas and front torso muscles. make sure everything is good and loose before you go to bed.
      is that 6am class a crossfit class or other?
    • #73367

      You may have gone back to doing too much too fast following your surgery.
      You are a different athlete now and have less tolerance for less than ideal positioning.
      You may need to retool some of your movements/skills.
      You may not be able to buffer deviations in technique that you were able to buffer in the past.
      What are you doing to address the limp?
      Yes you have instant relief following an adjustment because it addresses the pain symptom.
      The improved feeling doesn’t last because you aren’t doing anything about the cause of the problem.
      Have you addressed your sitting position?
      Why Sitting Wrecks Your Mad Hip Action
      Episode 251: High Skilled Sitting/Abdominal Bracing

      Episode 187: Death by Chair. How Much Do Actually Sit?
      kEpisode 88: Desk Athlete Hip Rescue
      Episode 15: You Must Defeat The Evil Chair Part 1
      Episode 15: You Must Defeat The Evil Chair Part 2

      Or considered a standing deck?
      Episode 274: The Standing Athlete

      I would recommend watching this webinar:
      The Big Engine: Anatomy and Function of the Lumbar Spine and Pelvis Complex

      Jill Miller has some great quick fixes here. https://www.yogatuneup.com/online-quickfix-videos
      There is a link for 1 free on the top and the others are minimal cost. https://www.yogatuneup.com/

    • #73369
      AvatarNathan Richer

      Kaitlin, can you suggest more mwod videos regarding standing posture? Thanks!

    • #73375

      Torque and Trunk Stability Part 1: How to Stand
      This isn’t an MWOD, but a part of a run progression that address standing.
      Ready to Run Progression 1

    • #73384
      AvatarEileen Cotton

      DAVID, Thanks for the information, It is a Crossfit class.

      KAITLYN, Thanks for the information, I will check out the vids as soon as work allows.

      I, unfortunately have a job where leaving my desk for any amount of time is pretty hard to do. It seems like my seat has a buzzer on it and every time I get up, I have get paged for the phone, or someone needs finance info…lol.

      I have started getting up earlier and doing some hip/lower back warm up movements and it has seemed to help as I was able to get my WOD in Thursday, Friday, and a Friday evening TRX class.

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