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03/31/2014 at 2:17 pm #70875Mike GTest9319DeleteParticipant
I’ve noticed that in the bottom of my resting squat, my right glute/pelvis is lower than my left side by ~1-2 cm.
– My right hip is tighter than the left side in external rotation…I feel like I might have some sort of impingement.
– My right side is also tighter than my left laterally (when I bend/twist to side).
– My left ankle does not have as much ROM as the right ankle (which might be causing me to lean to the right more?)
Is the tightness causing musculature/fascia to “pull” the right side down more? It doesn’t seem like I should be able to go deeper on the side I am tighter on but I don’t know. Could my pelvis be misaligned? Any other thoughts?
03/31/2014 at 3:57 pm #74419Nathan RicherParticipant
I think a bit of detective work is in order, which is usually what happens when you start mobilizing.As Kstarr says, you should test and retest. In this case, your test is the deep squat. Then do one smash or mob. Then go back into deep squat. Do you see a difference? Any improvement or positive change? If not, smash or mob something else. Test again.In your case, I would smash or mob one side first if you have some sort of asymmetry as evidenced by tightness on one side but not the other.If you see positive change after a smash or mob, then you’ve probably hit on an area that requires more attention than others.Try to reset your pelvis. Go down into deep squat. do you still see the discrepancy?Take a look at these:http://www.mobilitywod.com/2011/06/episode-263-improving-the-bottom-position-of-your-squat-loaded-happy-baby/http://www.mobilitywod.com/2011/05/episode-249-improving-hip-extension-and-internal-rotation-for-running/http://www.mobilitywod.com/2011/04/episode-234-improve-your-proximal-hip-mobility-and-nerve-tunnels/try one, then go test deep squat. no change? toss it and move it on to the next one. repeat until you find something that makes a positive change.
03/31/2014 at 6:20 pm #74422Katie HemphillParticipant
I’d say you’re on the right track in considering that right ankle being more mobile. In the deep ranges of squatting, the mobility demand on the ankles is pretty high, and a little more range there might mean a lot in terms of the overall squat position.
Do as David said, and test/retest the squat position before and after each mobility drill. I would even take a joint-by-joint approach to this. We’re all about the systems approach to mobility around here, of course, and you might find that, say, smashing the calf doesn’t create any more ankle mobility for your squat, but doing a banded ankle mobilization will. Go through a few different mobility drills for each aspect of the squat (ankle dorsiflexion, hip flexion, hip external rotation, hip abduction), retesting after each.
Chances are, anyway, that it isn’t just one thing, but the contribution of all kinds of things. Just try to find the biggest culprit and take it out of the picture first.
Also, try a high hamstring smash and floss on the left side if mobilizing that left ankle doesn’t level things out enough.
04/01/2014 at 11:55 am #74427Mike GTest9319DeleteParticipant
thanks for the feedback guys. I appreciate it.
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