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Performance Area => Injury, Prehab, & Rehab talk for the brittlebros => Topic started by: seifullaah73 on August 16, 2020, 04:22:02 pm
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It has been an ongoing problem with my left leg not only the knee but also the hips, especially when I sit with the left leg crossed over my right thigh and press my left knee down or do single leg squats my left hip clicks so I will go through my rehab process and some assistance as well. There was also knee pain and instability of left leg now some pain not as much as before.
I was watching a youtube video by squat university where he was helping Martin Licis.
I did the test of going into lunge position at the bottom and place front feet 6-7 inches away from the wall and try touch the wall.
With the right foot easily with little to no support I could touch the wall with my knees and bring it 10 inches away and almost with support bring it 2 fingers with near the wall and feel it in my lower calf.
But with my left foot I had to really try hard and force my knees forward to touch the wall when 6-7 inches away and tightness is lower calf.
Already doing some knee rehab suggested by CoolColJ
backwards stuff
forward step ups (peterson step up I think)
Quad stretch on couch
So will do the side step ups too and try increase height.
Airplane hip assisted work is good, hold onto something in front while leaning forward at the hip, stand on foot and the other leg extended behind and rotate the hip outwards opening your hip feeling stretch on the adductor and hold for 5 seconds.
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Great video for knee pain
http://www.youtube.com/watch?v=MnssBu_cmC0
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for the hips your going to have to release the glutes, every area there, upper side and inner of thigh, adductors long and short, and the upper hammie area.
then stretch both the long and short adductors
it is a lot of work, for many weeks/months, but necessary.
I had FAI hip pain so bad that walking up stairs, landing from jumps and squatting hurt a lot.
Now nothing
mostly due to tons of knots and sore spots in my adductors, inner groin area, and those muscles being super tight.
Not many people stretch or work on their adductors, it gets worse over time.
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I had a similar situation with my right leg and after some band distractions it's a lot better now.
By release, you mean foam rolling. I guess that would be OK, but releasing the hip muscle itself is not a good idea, as it seemed to have only worsen the problem.
Release Muscle
Foam roll - Upper hammies, adductor/inner thigh, upper quad, IT band, glute,piriformis
Stretch adductor brevis and longus
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Not foam rolling, which is too blunt and soft, you need smaller massage balls along with a barbell for the top of the thigh and inner upper part where the adductors/hip flexors attach
Use a low bench and sit on the ball etc
Also do the glute and piriformis
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have a look at this playlist
http://www.youtube.com/watch?v=vRwCHfS_Dt0
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also you may find fixing up your adductors might help out your knee as well, as they do exert a pull on the patella
The VMO, some of the muscle fibres of which shares the same insertion site as the adductor magnus and when the adductor magnus is tight it can have a knock on effect of pulling the VMO into a stretched position.
That area for me is always super sore when releasing it with a ball on the ground
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Knee is getting better, pain is not as sharp.
But I ordered some massage balls to help with the hip flexor. But I think I may have hip impingement in both legs, not really sure. But left is more worse than the right and the left leg when doing 1 legged squats, the hip clicks going down and then up but not with the right leg.
But I feel the right leg hip has slight impingement because when lying down on my back and bringing my knee to my chest and if I do some adduction by pushing the knee inwards while near the chest (bring knee up to chest and then push inwards), it is slightly painful whereas with my left leg it is quite painful, both are pinching sensations.
Hip band distractions is maybe helping but don't see any immediate effects. may have to do it every day.
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Also found an impingement on my right leg, which is in a strange position, if I stand and raise my leg 45 degrees not straight in front and rotate the leg internally I feel pinch in front of hip but when leg straight in front then pain in rotating internally. By internally I mean moving legs inwards. Who knows what other positions I have pain.
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new vid
http://www.youtube.com/watch?v=7Uis8uEn_g0
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Rolling hard foam lacrosse ball in the upper adductors near groin sitting on it just super sore as well as the gluteus when I cross leg over and roll across the muscle between the glute bone and the hip bone, very sore the outside part of the gluteus.
Will do this and hopefully it releases tension in the hip. Cos when releasing adductor groin I can feel all the way to the hips.
Also pressing ball into front of the hips with the stiff tendons criss crossing.
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Adductors near groin area is super sore to roll lacrosse ball by sitting it or putting weight.
Also I find that when bringing knees to chest and rotating anterior knees inwards and feet outwards. I feel pinch when lying down and other leg straight but if I tense my core/ embrace it while doing above causes little pain only when I rotate anteriorly a bit more then I can feel it. Abs must be doing something.
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just release these areas, a bit everyday and over time things will improve.
At first it will take 1-2 mins holds before things start to loosen up.
I remebr just sitting on a ball on a low ladder for mins at a time, and then later on a ball in my computer chair while I surfed the web :)
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Is it normal for hip pinch pain to reduce by embracing core because hip muscle is flexed.
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Is it normal for hip pinch pain to reduce by embracing core because hip muscle is flexed.
maybe it straightens out your pelvic tilt
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I can bring my knee to my chest when laying down and other leg straight when I couldn't before, there is little tracking outwards but can bring to nipples, there is some apprehension of pain when bring knee here but can do it with around 1 / 10 pain but if I rotate it externally bringing knee inwards towards mid chest then you can feel it in the hip and pain is around 4-6/10. So it's the just about the same level as my right leg, with slight more pain on left but only slightly.
Now I am going to start releasing left and right adductor muscles, am hopeful I can get rid of impingement but don't have high expectations of it ever disappearing.