Author Topic: Rehab my left leg  (Read 522 times)

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seifullaah73

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Rehab my left leg
« 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.
« Last Edit: August 16, 2020, 04:45:26 pm by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: Rehab my left leg
« Reply #1 on: August 16, 2020, 05:15:41 pm »
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Great video for knee pain
<a href="http://www.youtube.com/watch?v=MnssBu_cmC0" target="_blank">http://www.youtube.com/watch?v=MnssBu_cmC0</a>
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Rehab my left leg
« Reply #2 on: August 16, 2020, 10:25:10 pm »
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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.





seifullaah73

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Re: Rehab my left leg
« Reply #3 on: August 18, 2020, 05:55:06 am »
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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
« Last Edit: August 18, 2020, 07:29:12 am by seifullaah73 »
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Rehab my left leg
« Reply #4 on: August 18, 2020, 06:52:15 am »
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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

CoolColJ

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Re: Rehab my left leg
« Reply #5 on: August 18, 2020, 06:57:00 am »
+1
have a look at this playlist

<a href="http://www.youtube.com/watch?v=vRwCHfS_Dt0" target="_blank">http://www.youtube.com/watch?v=vRwCHfS_Dt0</a>
« Last Edit: August 18, 2020, 06:59:45 am by CoolColJ »

CoolColJ

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Re: Rehab my left leg
« Reply #6 on: August 18, 2020, 07:51:46 am »
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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
« Last Edit: August 18, 2020, 07:58:57 am by CoolColJ »

seifullaah73

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Re: Rehab my left leg
« Reply #7 on: August 25, 2020, 04:00:11 pm »
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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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: Rehab my left leg
« Reply #8 on: August 27, 2020, 05:43:52 am »
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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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Rehab my left leg
« Reply #9 on: August 27, 2020, 07:06:28 am »
+1
new vid

<a href="http://www.youtube.com/watch?v=7Uis8uEn_g0" target="_blank">http://www.youtube.com/watch?v=7Uis8uEn_g0</a>

seifullaah73

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Re: Rehab my left leg
« Reply #10 on: August 31, 2020, 08:41:48 am »
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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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

seifullaah73

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Re: Rehab my left leg
« Reply #11 on: September 07, 2020, 11:01:49 am »
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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.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Rehab my left leg
« Reply #12 on: September 07, 2020, 11:34:21 am »
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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 :)


seifullaah73

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Re: Rehab my left leg
« Reply #13 on: September 07, 2020, 11:38:02 am »
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Is it normal for hip pinch pain to reduce by embracing core because hip muscle is flexed.
Warm up drills
   - a walk, b skip quick powerful switch (heel to hams focus), a runs, dribbles small to big to run, straight leg to runs (force, reflex, go up/forward). force to hit the ground before it hits the ground knee/hip is at 90 degrees.
   - acceleration: low heel recovery, shin angle low, drive legs back before hitting the ground and drive thighs/knee forward not up
-------------------------------------------------------------
Measuring reminder:
5 toe to heel steps = 148cm
------------------------------------------------------------------------

�Strength comes from the legs, Power comes from the torso and Speed comes from the arm.� � Al Vermeil
Arm also aids the legs in driving it down with power - seifullaah73

My Progress Log
A Journey to Running fast and Jumping High
http://www.adarq.org/progress-journals-experimental-routines/my-journey-to-hypertrophy/

CoolColJ

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Re: Rehab my left leg
« Reply #14 on: September 07, 2020, 11:55:11 am »
+1
Is it normal for hip pinch pain to reduce by embracing core because hip muscle is flexed.

maybe it straightens out your pelvic tilt