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The Ready State helps everyday athletes enjoy better movement, agility, and strength — with less pain and more protection against injury, especially as they get older.
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Georgie,
High box squats are a great place to start with people coming off hip surgery. As high as you need to go to feel comfortable loading your hips and hinging properly without pain. It may mean well above parallel to start with but you have to go back to the basics when coming off surgery and repatterning your positions.
You may be leading a bit with the knees when you squat. Any time I have people with knee pain while squatting I head to the box squat just at or slightly below parallel and see if they can keep their shins vertical as they sit back deep into the squat. Smash the quads side to side just above the knee cap to about mid way up as well. Some voodoo flossing above the knee cap may be helpful as well. But as always check your squat pattern first with the box squatting before you decide if you knee to do any of the soft tissue work.
Smash the tissues where the triceps start at the posterior shoulder and place your hand behind your back and lay on the ground and work the border of the scapula with a lacrosse ball or something as well. I am a huge fan of turkish get ups and even half get ups to work on reclaiming stability of the shoulder and getting some time under tension without having to change shapes. Just make sure you don’t allow your shoulder to dump into internal rotation during the transitions.
This is where I would start. Go to howmuchyoubench.net and buy the original SlingShot made by Mark Bell. It will help tremendously to re-establish your bench groove. Also work on releasing any tension in the soft tissues above and below the collarbone with a lacrosse ball or tennis ball or something like that. Lay on your chest on a plyo box and dig the ball into those tissues and move your arm around like you are doing a push up. Start there.
Matti
A lot of people who get hamstring tightness and pain while running are not able to hold a stable trunk and pelvic position while running. I agree with Kaitlin and having your positions checked while you are running. If you are constantly running with your lower back hyperextended, it will give you the feeling of hamstring tightness. That rope between your hamstrings is probably your sciatic nerve and I would avoid it with the lacrosse ball.
Henry,
Like Kaitlin says, voodoo bands are a good investment. Video tape your squat and watch your knees. There is a chance you are leading with your knees and loading the patellar tendon maximally before you descend. Along with using the band, make sure to smash your quads side to side over a softball or foam roller or have someone do it for you with their foot while you lay on your back. Start just above the patella work your way up.
I have also found with people who squat too low and lose tension, it sometimes is beneficial to widen their stance a hair. It can create a higher stopping point which is still below parallel but allows you to maintain tension in the hole.
Jason, it may be time to do some focused work on the anterior neck, first rib and thoracic spine as well. You can find lots of videos on the Mobility WOD site. All the nerves to your hand pass through that anterior and side neck musculature before going under the first rib. Also, trigger points below the spine of the shoulder blade and severe upper back stiffness can contribute to hand numbness. Check there next.
When utilizing banded distraction you are mostly attacking the big thick joint capsule that surrounds the ankle. Make sure to keep your foot on the ground and don’t go into a collapsed foot or impinged position of the ankle (you’ll know if you are) and freestyle into all the corners that feel stiff and tight. Remember when working with the joint capsule you need to oscillate in and out of end range many times, like 30-50, to make change. Think breaking a credit card in half. The ankle is notoriously stubborn so it can be attacked several times a week if need be.
For the elbow, there is a procedure called PRP (plasma rich platelet injection) with subcutaneous debridement. I’d look into this procedure if you feel you can not get any further on your own. It is less invasive and has shown good success. Make sure you have exhausted your non-surgical options before you pursue anything like that.
If the disc is truly bulging and their aren’t any neurological symptoms accompanying it (unrelenting burning pain or tingling) then at the moment there isn’t any reason to not keep training as long as you avoid terribly painful movements. At this point I would use a softer type ball for any thoracic spine mobilizations, think the balls Jill Miller sells at yogatuneup.com. The important things are maintaining mobility and strength around the injured area. The thoracic spine should be fairly mobile and it will stiffen up with the injury. Face pulls, rows if they are tolerable.
There have been preliminary discussions about researching the use of this type of deep compression. With research you have to have someone willing to fund the project. Hopefully some information comes out in the near future.