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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: June 10, 2014, 02:30:03 pm »
PT visit part 2: much more satisfying. the guy did an actual evaluation of my hips, legs and lower back. then he had me do some bw squats and some with about 60-70 lbs on the bar. those aren't a good evaluation, i don't think, but back is feeling the weighted squats now.
summary:
causes
- i'm hypermobile in my lower back, knees and hips (and elbows, for that matter). not dramatically but enough that i can get into compromising positions, such as too much posterior tilt at the bottom of a squat. the fact that i'm long-torsoed and slim-waisted just adds to the instability.
- i'm getting older and the low-back/SI pain is probably just a result of accumulated stress from years of sub-optimal form. it boiled over and that's that. my tissues just aren't as limber as they were two years ago.
- as i fatigue, i bias toward my right leg. whole COM shifts right. i guess i knew this but it was interesting to have a trained observer point it out.
- doing fast squats my hips are also kind of all over the place, although this was partly from having just regular sneakers on and not being warmed up. in normal work out conditions i don't think this would be as pronounced, although if i'm honest it's probably true to some extent even then.
solutions
- no full squatting for a while, limited ROM on things like DLs and RDLs is okay.
- lots of SL stuff and low-back strength work like glute bridges, hypers, etc.
- smith squats are okay because they bias vertical torso position
- improve calf flexibility/dorsiflexion
- start adding squats back in with limited ROM and very light weight. no fatigue permitted. take a looooong time to add depth.
summary:
causes
- i'm hypermobile in my lower back, knees and hips (and elbows, for that matter). not dramatically but enough that i can get into compromising positions, such as too much posterior tilt at the bottom of a squat. the fact that i'm long-torsoed and slim-waisted just adds to the instability.
- i'm getting older and the low-back/SI pain is probably just a result of accumulated stress from years of sub-optimal form. it boiled over and that's that. my tissues just aren't as limber as they were two years ago.
- as i fatigue, i bias toward my right leg. whole COM shifts right. i guess i knew this but it was interesting to have a trained observer point it out.
- doing fast squats my hips are also kind of all over the place, although this was partly from having just regular sneakers on and not being warmed up. in normal work out conditions i don't think this would be as pronounced, although if i'm honest it's probably true to some extent even then.
solutions
- no full squatting for a while, limited ROM on things like DLs and RDLs is okay.
- lots of SL stuff and low-back strength work like glute bridges, hypers, etc.
- smith squats are okay because they bias vertical torso position
- improve calf flexibility/dorsiflexion
- start adding squats back in with limited ROM and very light weight. no fatigue permitted. take a looooong time to add depth.
