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James ElwinParticipantThe musculature around the hip may be tight. I know I get hip impingement sometimes due to a femur fracture back I sustained in high school. Trying doing soft tissue mobilization on the TFL, glute muscles, IT band, quadratus lumborum and groin area. Then work on external and internal rotation of the hip, getting the hip set back in the capsule correctly and also try to do some downstream and upstream work like rolling your quads and your back, intercostals etc.
http://www.mobilitywod.com/2011/12/episode-354-make-your-own-super-flosshigh-hamstring-hip-gnar-gnar/
http://www.mobilitywod.com/2011/12/episode-347-stiffness-kills-new-anterior-hip-flossing-tweaks/
http://www.mobilitywod.com/2011/10/episode-334-informed-freestyling-always/
http://www.mobilitywod.com/2011/06/episode-260-positional-inhibition-and-hip-external-rotation/James ElwinParticipantJames ElwinParticipantYou may need to work on hip external rotation, thoracic spine mobility and I know that when my hamstrings get tight it’s hard to maintain a vertical shin during power cleans and deadlift etc. Check these out:
http://www.mobilitywod.com/2012/12/mwod-leopard-test/http://www.mobilitywod.com/2012/01/episode-362-the-hip-demands-of-the-upright-torso/
James ElwinParticipantAlso try putting a lacrosse ball underneath your infraspinatus while lying on your back and bringing your arm through internal rotation with your arm bent at a 90 degree angle. This will help loosen up the upper back muscles like the infraspinatus that are responsible for external rotation.
James ElwinParticipanthttp://www.mobilitywod.com/2012/01/episode-361-pathomechanics-and-it-band-hell-part-1/
http://www.mobilitywod.com/2012/01/episode-361-pathomechanics-and-it-band-hell-part-2/
http://www.mobilitywod.com/2012/01/episode-361-pathomechanics-and-it-band-hell-part-3/
Very insightful^. Definitely get used to using the search function on here it will make life a little easier.
James ElwinParticipantI have bad trochanteric bursitis in my IT band on my right side and can feel my psoas snap when I’m extending my knee/hip while lying down. All of the areas you mentioned will help but I find that when I’m tight in my hips I lack external rotation which makes my IT band tight and also my iliopsoas somehow. Maybe try to mobilize your IT band around the hip and down by the knee on the outside. My TFL tends to give me fits as well since it’s a pretty good sized chunk of muscle in the outer hip area.
Also, since the psoas is a muscle that connects to the lumbar spine try doing mobility on your quadratus lumborum, keep hitting your glutes and definitely mobilize your quads since the quad is dependent on the psoas for hip flexion, correct? I find that when I foam roll my quads the psoas gets a better stretch doing the couch stretch and don’t be afraid to go over 2 minutes/side(I know you said 20 min). Like Kelly says 2:00 is the MED but seeing change is what’s important. Sometimes I will wrap a voodoo floss band around my hip flexor which makes me engage my glutes more during the couch stretch which is a double whammie since I’m getting a better stretch out of my iliopsoas and glute activation as well.
With regards to inflammation do you have access to a hot tub or sauna? Heat and compression do wonders for me and fish oil/krill oil will help with inflammation as well. Certain foods and especially high protein diets can put the body into an acidic state instead of alkaline so diet is definitely a factor.
I always try to do a little mobility stuff both before and after a workout. Before helps me stay efficient during workouts and after tends to yield greater results since I’m loose and going for greater ROM is less strenuous and painful.
15-20 minutes a day is a good amount of time to spend on mobility because obviously it’s just not feasible to tackle every troublesome area. Trust me I know it gets frustrating! Let me know if you need any further help or guidance to the wealth of knowledge that is mobilitywod. I’ve really been trying to circulate the wisdom that Kelly has imparted to me through his videos the man is a gentleman and a scholar.James ElwinParticipantDylan, I have some of the same problems due to a femur fracture I sustained back in 2005. Learning to rebuild and correct the faults of my bad leg has made me pretty aware of certain things. The big thing is definitely strengthening your feet and areas upstream and downstream e.g. quadricep(rectus femoris,VMO etc), calf muscles etc. Also, since my foot and ankle and hip areas are still not 100% my calves have to work overtime. When my tibialis posterior becomes tight it is no longer active which leads to overpronation of my foot(collapsed arch)which then leads to my knee bowing in (valgus knee). Also, if you’re missing internal rotation then your running form will suffer because you won’t be creating the right force to press off during your stride. I try to do 5:00 cumulative calf holds every other day to help build up my tibialis posterior (B McKenzie suggests this in a video).
With regards to running form I try to let my heel kiss the ground as kaitlin suggested. Essentially, the quieter you are when you run the better. You’ll notice people with bad running form or poor mobility will be really loud when they run. Yesterday I was running trails (which requires a more upright torso) and felt like I was stomping the whole time. This in turn also led to greater spinal loading which did not amuse my lower back muscles or my TFL. So I definitely have to mobilize areas daIly that I know are going to be responsible for keeping me efficient and injury free.
Sorry if I’m being long-winded but hopefully this helps and I try to watch at least one MWOD video per day to assist me in getting back to Supple Leopard status. If you have any questions or need me to suggest any videos for you to delve into let me know! We owe it to ourselves to be the best biomechanical creatures possible.Travis
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