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James ElwinParticipantThe banded anterior hip distraction where you’re in a lunge position? Where is the pain specifically more near the hip and trochanter of the femur or down near the lateral side of your knee where the femur meets the tibia/fibula? The IT band is quite substantial.
James ElwinParticipantSounds like you’re missing hip flexion and some external rotation. Tight hip flexors result from sitting since the hip is only in about 90 degrees of flexion at most instead of 135. Try doing some hip flexion mobility and some external rotation exercises and see if those help.
James ElwinParticipantYour hip flexors have a tendency to become tight since we as modern humans tend to sit a lot. This is turn can lead to glute inhibition which means theyre not activating when they need to. Glute hip bridges, barbell hip thrusts, glute hamstring raises etc are good exercises for training your glutes to work properly. Whenever I stretch my hip flexors my glutes work better because the purpose of the glutes is to keep the hips in a neutral position. If the hip flexors are tight you are literally being pulled forward and can cause lower back pain and a myriad of other problems.
James ElwinParticipantA tennis ball is also a good alternative although obviously won’t provide as much pressure as a lacrosse ball.
James ElwinParticipanthttp://www.mobilitywod.com/2010/08/episode-07-bro-your-navicular-bone-dropped/
http://www.mobilitywod.com/2010/09/episdoe-23-runners-legs/
http://www.mobilitywod.com/2011/04/episode-220-lower-leg-business/
http://www.mobilitywod.com/2011/01/episode-151-the-runnersplit-jerk-dream-mob/
http://www.mobilitywod.com/2012/05/torque-and-trunk-stability-part-1-how-to-stand/
Try these out and keep me posted if you need guidance to other videos.
James ElwinParticipantYeah bias your arm into internal rotation by placing it behind your back while lying prone on the floor and roll around on the ropy parts. My biceps tendon gets SUPER tight where it connects to the anterior deltoid and always feels better after doing this and extension-based mobility.
James ElwinParticipantYes, people in general and especially women tend to be quad dominant. If they’re not staying on the balls of the feet the force is absorbed through the calf and even further up depending on how hard they’re landing. With regards to the hamstrings the number one exercise that will reduce if not eliminate hamstring and posterior chain injuries in general is the glute hamstring raise. I try to do 2×10 or 3×5 after every deadlift workout and it has eliminated lower back pain and hamstring issues. Oh and powerful glutes are good for sprinting or so I’ve heard.
James ElwinParticipantSounds like tight scalenes could be part of the problem. Type in “overhead” in the search bar there will be plenty of videos to refer to. First rib, tight triceps etc. All of these could be affecting your overhead position.
James ElwinParticipantSounds like your pec minor is tight causing decreased internal rotation of the shoulder. You might need to mobilize your traps and first and second ribs as well.
Another thing is DO NOT ICE! Ice impedes the body’s natural healing process and interferes with the lymphatic system. If you need pain management try turmeric or ginger and compression with increased circulation like a heating pad, sauna, hot tub etc. The big thing is to unglue the ropy, gristly anterior deltoid and pec minor which is pulling your shoulder forward and causing pain in that biceps tendon.Get used to using the search function on here because there are plenty of videos to deal with any nagging issue you might have. Let me know if any of these videos help:
http://www.mobilitywod.com/2012/02/daily-prog-shoulder-internal-rotation-13/
http://www.mobilitywod.com/2011/09/episode-315-great-new-shoulder-fix-internal-rotation-tack-and-stretch/
http://www.mobilitywod.com/2012/10/bubo-barbell-pecpsoas-smash-quicky-or-what-to-do-with-those-bent-barbells/
http://www.mobilitywod.com/2012/09/seriously-do-this-yesterday-one-of-my-all-time-shoulder-fixes/
http://www.mobilitywod.com/2010/11/episode-86-new-shoulder-mob-zulu-first-rib-love/James ElwinParticipantI suffered a spiral fracture to my femur back in high school so I still have some lingering strength/mobility problems. My advice would be to do mobility on areas that need improvement. I tried to take time off because of tightness and pain which made it worse. Ceasing physical activity will tell the muscles that they no longer need to work as hard which will lead to weakness and further mobility problems. If you can, do exercises that you feel comfortable with but do them at a lighter weight and try to go through a full range of motion. Whenever my hamstrings are tight doing squats actually helps because it’s taking my hamstrings through a full range of motion and gets that stretch reflex going. I would take it easy on the crossfit for now or try to modify the workouts so that you’re doing the movements correctly and efficiently.
http://www.mobilitywod.com/2012/05/an-mwod-model-for-post-surgerypost-injury-rehab/
James ElwinParticipantSounds like your intercostals. Try foam rolling your sides starting at your lat and going down to your waist. Definitely mobilize your thoracic spine and work on lateral flexion. My upper back and sides are extremely tight and I have plenty of tender spots on my sides.
http://www.mobilitywod.com/2011/08/episode-299-improving-lateral-flexion-of-your-flank-bits/
http://www.mobilitywod.com/2012/07/clear-the-t-spine-now-we-can-start-talking-shoulders/
http://www.mobilitywod.com/2012/02/mwod-serratusrib-cage-mash-party/
http://www.mobilitywod.com/2012/11/the-500th-video-great-sub-scap-shoulder-smash-drill/
James ElwinParticipantTrying using your fingers to massage the tops and sides of your feet. Your peroneals could be tight which is causing the outside of your ankle to become unstable(peroneals help with eversion of the foot). Try mobilizing your shins, calves and ankles and see if that helps. Use the search function and look for videos with the words “heel cords, lower leg bits, ankles” etc. If you need help finding a video let me know.
James ElwinParticipantYes, epsom salt baths can work wonders since your body is absorbing all of that magnesium which helps with muscle tissue health as well as nerve function. And post workout is definitely a good time to get in some mobility work I know I take a few minutes before I’m actually warmed up and I don’t have to fight my muscles as much after a workout. Like I said doing it before a workout will help with efficiency while doing it post workout will lead to greater gains since you already have increased bloodflow from the workout. Flexibility becomes much less of a hassle ha.
James ElwinParticipantOh, and as far as “loading sequence” Kelly is most likely referring to setting the shoulder in the back of the socket as well as externally rotating the shoulder during the eccentric and concentric phases. This external rotation will help to create torque on the bar which is much less demanding since the barbell is a fixed plane whereas something like a kettlebell requires more stabilization as well as torque during a pressing motion e.g. floor press, overhead press.
James ElwinParticipantWhen I do floor press I usually keep my heel as close to my butt as possible and also flatten my lower back against the floor. Since the shoulder is prevented from going into a less than optimal position I see no point in using leg drive. Leg drive will only lead to an increased chance of becoming overextended in your lumbar. I will press my feet into the floor keeping the heel close to the butt but this is more for bracing/preventing myself from sliding around as opposed to using my legs to assist in getting the weight up. Another good trick is to think of pushing yourself away from the weight instead of pushing the weight up. Hope this helps!
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