Help me not hurt myself

Kadongy

Abandoned squats today as I got pain in hip flexors/tendons at front of hips. Spent a while trying to adjust my technique with a broom handle but no matter what I did it was aggravated and hurt at the top of the motion (even with just the broomhandle).

I read advice given to someone experiencing the same thing elsewhere to narrow their stance. This makes sense; I recently widened my stance. Also to stretch the hip flexors - I haven't been stretching these specifically. Other advice was to warm up better - I think I warm up ok; I was dripping sweat before I got to my first work set today. I already have reduced the weight a bit recently, but I think I will reduce it more. Also I think I will squat only on days I dont deadlift for a while (alternate) - I had been squatting every session.

Any other advice for this, or ideas what I might be doing wrong?

boomtown84

i posted a mobility warmup and hip flexor stretch video there recently.it's more than likely tight hf's and a mobility issue.
Edit:http://www.boards.ie/vbulletin/showthread.php?t=2056280901

brian plank

Kadongy wrote: »

Spent a while trying to adjust my technique with a broom handle but no matter what I did it was aggravated and hurt at the top of the motion (even with just the broomhandle).

where did you put the broomhandle? :eek:

Hanley

boomtown84 wrote: »

i posted a mobility warmup and hip flexor stretch video there recently.it's more than likely tight hf's and a mobility issue.
Edit:http://www.boards.ie/vbulletin/showthread.php?t=2056280901

If it's something like anterior femoral glide, hip flexor stretching will only aggrivate it.

What I've read from the top minds in the industry, and from my own experience during smolov, glute stretching and glute activation has a much more beneficial impact.

boomtown84

Hanley wrote: »

If it's something like anterior femoral glide, hip flexor stretching will only aggrivate it.

What I've read from the top minds in the industry, and from my own experience during smolov, glute stretching and glute activation has a much more beneficial impact.

Yeah it could be that alright.....that'll cause tight hf's too.
OP if you have anterior pelvic tilt (like me) you'll need to include glute activation in your warmup.the 'fire hydrants' in my above post work well but so do 'bird dogs' etc. here's a few:
http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/#supine-bridges

Hanley

boomtown84 wrote: »

Yeah it could be that alright.....that'll cause tight hf's too.
OP if you have anterior pelvic tilt (like me) you'll need to include glute activation in your warmup.the 'fire hydrants' in my above post work well but so do 'bird dogs' etc. here's a few:
http://stronglifts.com/how-to-optimize-posterior-chain-power-glute-activation/#supine-bridges

My point is, if it's tight hip flexors and anterior femoral glide due to dormant glutes and over recruited hamstrings, stretching the hip flexors will do nothing to alleviate the pain and will potentially make it worse.

boomtown84

Hanley wrote: »

My point is, if it's tight hip flexors and anterior femoral glide due to dormant glutes and over recruited hamstrings, stretching the hip flexors will do nothing to alleviate the pain and will potentially make it worse.

In the short term,yes.....once you get the glutes working again the hip flexors will have to continue being stretched....no?

Hanley

boomtown84 wrote: »

In the short term,yes.....once you get the glutes working again the hip flexors will have to continue being stretched....no?

I don't understand what you're getting at.

Do you just want me to say stretching your hips flexors is a good idea?!

d'Oracle

boomtown84 wrote: »

In the short term,yes.....once you get the glutes working again the hip flexors will have to continue being stretched....no?

I reckon most people could do with regular psoas and quad stretching.

But in my very limited experience, what Hanley is saying is very bloody important. Himself and Will Walshe both suggested it to me when I was having similar issues and it made big odds when I actually started doing anything about it.

Although I would suggest that you go on to the mobilitywod.com and find a video where he does that hip capsule stretch where you put all your weight on one knee and force your hip into the back of the socket. Do that before doing your glute & side of your arse stretch. Cos when I had AFG problems I actually had problems getting a stretch in my glutes untill I did that.

All these things of course given the context that it is AFG. Which it may not be, in which case I have no idea what use any of that would be.

Also, OP, it is probably a decent Idea to deadlift on a different day to squatting.

d'Oracle

Actually, just go to a physio or a decent Osteopath.

Brian?

d'Oracle wrote: »

Actually, just go to a physio or a decent Osteopath.

I think this is your answer. Thread locked