Performance Area > Injury, Prehab, & Rehab talk for the brittlebros

Rehab my left leg

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seifullaah73:
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.

seifullaah73:
Great video for knee pain
http://www.youtube.com/watch?v=MnssBu_cmC0

CoolColJ:
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.

seifullaah73:
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

CoolColJ:
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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