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Stacy KelloughMemberJessy,
That’s a tough issue to work through. All the videos that Kaitlin linked are perfect. I would also tell you can have adaptations at certain joints with high volumes of training at early ages. For instance, I work with a decent amount of baseball players that lack full elbow extension and full IR on their throwing arm. This is due to increased bone development in the elbow from years and years of throwing. This isn’t necessarily a big deal in their sport but when they try and do an overhead squat it kills them because they can’t lock out. If you work on this and realize that you aren’t making any improvements you may want to try and focus on the shoulder. The better your shoulder and upper back mobility is the more narrow of a position you can adopt on things like overhead squats/squat snatches.Good luck with those elbows!DannyStacy KelloughMemberTony, sounds like you should go and see a physician or physical therapist for this. Anytime we get a hard end feel block of the knee or ankle it’s what we consider a yellow flag. It basically is an odd finding and needs to be evaluated. This is especially true if you have taken a crack at this stuff your self for a while.
Sometimes the best answer is to actually go see a professional.Good luck,DannyStacy KelloughMemberTony, great question. The theory behind putting the band in both directions is to work on both physiology and accessory movement. The physiologic movement is the true movement you see at the joint, i.e. shoulder flexion, hip extension etc. Accessory movements are what we call roll, glide and spin. They happen at the joint involuntarily. It’s important to try and work on both aspects of the overall joint biomechanics if they are restricted. I hope this helps.
Danny MattaMWOD Coach05/07/2014 at 9:25 pm in reply to: sharp lower back pain and then a light dull pain in lower back, hip, groin and down the hamstring #74615Stacy KelloughMemberHey Stefan,
Try and loosen up some of the muscles around your hips like your psoas and quadratus lumborum. It sounds like it’s coming from you lumbar spine even though most of the pain is now in the hip/thigh. Try the mobility techniques in the videos below.Take care,DannyMWOD CoachStacy KelloughMemberTeamJackson,
Start at the shoulder first for most elbow issues. Check out these two videos. Good luck.DannyMWOD Coach10/10/2013 at 9:53 pm in reply to: Toes Forward + Knees Out Squatting and Long-term Knee Health #72962Stacy KelloughMemberOne of the key reasons to squat with your feet turned out no more than 10-12 degrees is the exact reason demonstrates in the video Kaitlin linked. This is to help create torque in the hip by engaging the ER group. THis is the key group in not letting the knee drop into a valgus position.
Another key reason to squat with the toes relatively straight forward is to use the internal ligaments of the knee to stabilize itself. By this I mean ER of the femur on the planted tibia takes slack out of the ACL and limits the amount of anterior translation the femur can have on the tibia. This basically stops the femur from having excessive sheer force on the meniscus.No doubt Rippetoe is a great coach. Just think of it as a difference in philosophy.Stacy KelloughMemberMarc,
Sounds like it might be a combination of a few things. First you have to loosen up that soleus. Focus on the lower part of the calf when you do any lax ball or barbell smashing. Also, make sure you spend a good bit of time mobilizing the bottom of your feet. This directly has an effect on your soleus. Lastly, use a lax ball to get into your peroneal muscles. This is the muscle group on the lateral side of the calf. Most likely this is what is snapping over the side of your ankle.Good luck,DannyMWOD CoachStacy KelloughMemberTerry and George,Check out the two videos below and make sure you are really spending some good time freeing up your heels/ankles. The other thing you should try is barbell or lax ball smashing your posterior tib. This is the muscle that runs just behind your tibia on the medial side. This muscle directly affects your arch and if it’s dysfunctional it can cause some problems. If it’s tight it can cause your ankle to collapse when your ankle is placed into a dorsiflexed position. Lastly, spend a significant amount of time barefoot. You can try adding some short distance running in the grass barefoot or on a track. The more time you spend out of your shoes the more the intrinsic small muscles of the foot will develop.Good luck,DannyMWOD Coach09/27/2013 at 7:22 pm in reply to: What do you guys do for small joint injuries like a tweaked thumb? #72880Stacy KelloughMemberMichael,
Check out this video if Kaitlin’s advice doesn’t help resolve the issue. It’s called a thumb spica tape job and it helps when someone has tweaked the ligaments in the thumb. Give it a try if you need a little extra support while you’re training.Take care,DannyStacy KelloughMemberYah, the banded hip distractions are what you should go after before working on your adductors. Not sure what pages they line up with on the iphone version.
Take care,DannyMWOD CoachStacy KelloughMemberTatham,
If the areas that you have nerve damage in are very painful to smash, it’s probably a good idea to stop doing it. Definitely continue to focus on areas up and downstream that may directly effect the ability to use those muscles.When you talk about nerve related injuries the biggest determinant to how quickly someone can get better is time. Look at Peyton Manning the last two years when he had to have neck surgery due to nerve damage on his throwing arm. He had an army of rehab staff helping him recover from the injury but it won’t change the time it takes your body to heal itself. Nerves heal very slowly so you will just have to be patient.I hope this helps.Take care,DannyMWOD CoachStacy KelloughMemberMike,
Sounds like you might be experiencing a bit of hip impingement when you are trying to focus on your adductors. Check out pages 305 and 317 for some banded distraction mobilizations in BASL. Try these two mobs first before going after your adductors. Many times reseating the femoral head in the joint capsule can buy you a little extra space and can decrease that uncomfortable sharp pain you are experiencing.Good luck,DannyMWOD CoachStacy KelloughMemberMike,
Looks like you are definitely overextended when you un-rack the bar. You also look to be extending even more when you first initiate your squat. Focus on sitting straight down and driving knees out. These are positioning faults that you can clean up with some practice.If you are still squatting like this when you have Oly shoes on you should start at the hips. Check out these two videos below. You probably are missing a lot of hip flexion and hip external rotation. Start there and continue to work on your squat technique with little to no weight. If you can’t do a relatively clean body weight squat, you should stay away from back squatting until you have cleaned up your movement.Good luck,DannyMWOD CoachStacy KelloughMemberProbably not from an ART treatment but definitely from tight traps/shoulders after a workout. Sometimes it’s simple things that are just the last straw and then you have some significant pain.
Good luck with the self mobilizations in the videos.DannyMWOD CoachStacy KelloughMemberJessica,Check out the three videos below. Two directly effect the scalenes and the third will help loosen up the t-spine. Be very conscious of your neck positioning during the day. As a good rule of thumb is the ear should be directly over the shoulder and the shoulder should be directly over the hip in both standing and sitting. Many times these problems occur due to years of having the neck in a very forward position. We see this predominately in people with occupations that require significant amounts of time sitting.Good luck and take care,DannyMWOD Coach -
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