Pike stretch position problem

[Larry Roseman]

When I'm doing a pike stretch, sitting on the floor, legs stretched in front and bending forward at the waist,

my right leg pops an inch or two, and turns outward noticeably.

I notice it also turns outwards while running.

My right leg is about .5 inch longer than my leg. The right is less flexible and more painful doing a pinforumis stretch than the left side for example. And I can touch my head to knee on the left side, but not the right. Also can touch my heel to butt on the left side, but not the right. In general, split flexiblity is poor when sitting on the floor, though not bad when I am rolled on my back.

Both left and right hamstrings are pretty tight.

If the leg length is the issue, I am obviously not going to shorten it, lol. But perhaps it has led to this some how?

The right hip has a good ROM when the joint is manually separated with a lot of effort and rotated.

I've been told that my joint capsule may be tight.

I had a few treatments with that but was concerned that it caused some pain while exercising so stopped.

Does anything stand out as needing work?

In general, it doesn't prevent me from doing much, except stretching. And it looks funny (to me).

Although, my left side is more prone to injuries, and I'm thinking that the imbalance is involved, perhaps!

Thank you

[Larry Roseman]

Back kind of got a bit unstable, for the first time in a long time, lately.

It probably was a combination of doing new movements like headstand and bridge (partial),

combined with running and tennis. It felt like my errectors tired and my psoas had to bear extra

weight and my spine was partially collapsing. On the same right side, interestingly enough.

I've read of a common condition involving tight psoas and hamstrings in a e-book called "Pain Free Running",

which I bought a while back. Seems like it coud be related ... thoughts?

[Donar]

Sounds like tight hip flexors on the right side, but obviously I can't be sure. How's your posture? Is your pelvis tilted anteriorly when standing relaxed?

The big hip flexors (iliopsoas) are difficult to stretch, but you can try the 'Supine Groin Stretch' by Egoscue.

In addition, you definitely have to do more soft tissue work. Especially on your lower body, but also on your upper body.

- Perform Graston Technique/Gua Sha style massage on all of your leg. You can either use a butter knife or buy a gua sha tool (they are cheap). Use oil with it so you don't irritate your skin. It is normal for petechiae to appear.

- Use a ball (tennis ball, lacrosse ball, field hockey ball, massage ball) to self-massage and self-ART any tight muscles (piriformis for example)

- Use a pvc pipe (different diameters for different spots) to roll any tight areas (quads, adductors, etc.)

- Use a massage tool to massage spots that are hard to reach with a ball/a pvc pipe (like pectoralis minor, iliopsoas). I use this:

Massage lats+traps+pectoralis minor+pectoralis major as well.

Regularly perform Ido's Squat Clinic: http://idoportal.blogspot.com/2009/07/f ... ber-1.html

Regularly stretch your rectus femoris and perform glute activation drills. Strengthen your end range hip extension (with glute bridges and hip thrusts).

For more ideas please check out www.mobilitywod.com and check youtube, too.

If you do all of the above regularly you will dramatically increase your flexibility and mobility. In addition you will prevent injuries.

[Tarun Suri]

Sounds like tight hip flexors on the right side, but obviously I can't be sure. How's your posture? Is your pelvis tilted anteriorly when standing relaxed?

The big hip flexors (iliopsoas) are difficult to stretch, but you can try the 'Supine Groin Stretch' by Egoscue.

In addition, you definitely have to do more soft tissue work. Especially on your lower body, but also on your upper body.

- Perform Graston Technique/Gua Sha style massage on all of your leg. You can either use a butter knife or buy a gua sha tool (they are cheap). Use oil with it so you don't irritate your skin. It is normal for petechiae to appear.

- Use a ball (tennis ball, lacrosse ball, field hockey ball, massage ball) to self-massage and self-ART any tight muscles (piriformis for example)

- Use a pvc pipe (different diameters for different spots) to roll any tight areas (quads, adductors, etc.)

- Use a massage tool to massage spots that are hard to reach with a ball/a pvc pipe (like pectoralis minor, iliopsoas). I use this:

Massage lats+traps+pectoralis minor+pectoralis major as well.

Regularly perform Ido's Squat Clinic: http://idoportal.blogspot.com/2009/07/f ... ber-1.html

Regularly stretch your rectus femoris and perform glute activation drills. Strengthen your end range hip extension (with glute bridges and hip thrusts).

For more ideas please check out http://www.mobilitywod.com and check youtube, too.

If you do all of the above regularly you will dramatically increase your flexibility and mobility. In addition you will prevent injuries.

Although it may take forever your first few times, you can't argue with the results.

[Larry Roseman]

Sounds like tight hip flexors on the right side, but obviously I can't be sure. How's your posture? Is your pelvis tilted anteriorly when standing relaxed?

The big hip flexors (iliopsoas) are difficult to stretch, but you can try the 'Supine Groin Stretch' by Egoscue.

In addition, you definitely have to do more soft tissue work. Especially on your lower body, but also on your upper body.

- Perform Graston Technique/Gua Sha style massage on all of your leg. You can either use a butter knife or buy a gua sha tool (they are cheap). Use oil with it so you don't irritate your skin. It is normal for petechiae to appear.

- Use a ball (tennis ball, lacrosse ball, field hockey ball, massage ball) to self-massage and self-ART any tight muscles (piriformis for example)

- Use a pvc pipe (different diameters for different spots) to roll any tight areas (quads, adductors, etc.)

- Use a massage tool to massage spots that are hard to reach with a ball/a pvc pipe (like pectoralis minor, iliopsoas). I use this:

Massage lats+traps+pectoralis minor+pectoralis major as well.

Regularly perform Ido's Squat Clinic: http://idoportal.blogspot.com/2009/07/f ... ber-1.html

Regularly stretch your rectus femoris and perform glute activation drills. Strengthen your end range hip extension (with glute bridges and hip thrusts).

For more ideas please check out http://www.mobilitywod.com and check youtube, too.

If you do all of the above regularly you will dramatically increase your flexibility and mobility. In addition you will prevent injuries.

Thanks for your suggestion(s).

I usually address issues on a case-by-case basis; doing it on a preventative basis is difficult time-wise.

There really is so much good stuff to do, it is just having the time and ability to prioritize it which isn't always the case - unfortunately!

By the way, I've had Graston therapy on tendons and on fascial distortions and it worked wonders. However, it is not the same

doing it yourself. For one, the approach angle can make it difficult. Second, it is geared for superficial areas of your body,

not deep muscles or the full length of the leg (IT band yes). And thirdly, it does require a trained hand. If you have never had it done by a trained person, you won't know what you are missing. I have tried to simulate it but it just is not as effective.

The chiro resident I saw today thought that my psoas had DOMS. Not sure I agree but it was certainly strained which led to some structural instability. The spinal errectors were especially tight; had some therapy on that. They also checked out my leg length (small descrepancy) and did an SA mobility on the opposite side as it was restricted.

At least that's something new that they are checking out.

Unfortunately, once they start fixing the real cause, it can screw up my compensating mechanisims and the whole thing can collapse like a house of cards But hopefully, I can be rebuilt, even better than before for less than 6M dollars

It's been pretty good the past few days and getting better.

But I will focus on the psoas stretching and squat clinic, if the latter is not beyond my ability.

Cheers!

[Donar]

Thanks for your suggestion(s).

I usually address issues on a case-by-case basis; doing it on a preventative basis is difficult time-wise.

There really is so much good stuff to do, it is just having the time and ability to prioritize it which isn't always the case - unfortunately!

By the way, I've had Graston therapy on tendons and on fascial distortions and it worked wonders. However, it is not the same

doing it yourself. For one, the approach angle can make it difficult. Second, it is geared for superficial areas of your body,

not deep muscles or the full length of the leg (IT band yes). And thirdly, it does require a trained hand. If you have never had it done by a trained person, you won't know what you are missing. I have tried to simulate it but it just is not as effective.

The chiro resident I saw today thought that my psoas had DOMS. Not sure I agree but it was certainly strained which led to some structural instability. The spinal errectors were especially tight; had some therapy on that. They also checked out my leg length (small descrepancy) and did an SA mobility on the opposite side as it was restricted.

At least that's something new that they are checking out.

Unfortunately, once they start fixing the real cause, it can screw up my compensating mechanisims and the whole thing can collapse like a house of cards But hopefully, I can be rebuilt, even better than before for less than 6M dollars

It's been pretty good the past few days and getting better.

But I will focus on the psoas stretching and squat clinic, if the latter is not beyond my ability.

Cheers!

It definitely takes a lot of time.

However, I definitely agree with the idiom that "an ounce of prevention is worth a pound of cure". So if I were you, I would just do as much as you possibly could to prevent any problems. In addition to the psoas stretching and squat clinic I would at least do some muscle massage/trigger point/art deal. The most important muscles for you to focus on are probably your iliopsoas and perhaps your tfl, rectus femoris, and piriformis. Except for the iliopsoas, which can be a little tricky to massage, they are all fairly easy to massage.

Well, unfortunately we don't have Graston technique here in Germany, therefore I have never actually tried it However, I will try some Gua Sha soon.

Having said that, I'm sure that a trained hand is much better than an inexperienced one. Still, I've seen great improvements in my own conditions by doing self-graston technique.

I'm not sure what you mean by SA mobility, I'm guessing you actually mean SI joint mobility. Or are you talking about something else?

I wish you the best of luck!

[Larry Roseman]

Thanks for your suggestion(s).

I usually address issues on a case-by-case basis; doing it on a preventative basis is difficult time-wise.

There really is so much good stuff to do, it is just having the time and ability to prioritize it which isn't always the case - unfortunately!

By the way, I've had Graston therapy on tendons and on fascial distortions and it worked wonders. However, it is not the same

doing it yourself. For one, the approach angle can make it difficult. Second, it is geared for superficial areas of your body,

not deep muscles or the full length of the leg (IT band yes). And thirdly, it does require a trained hand. If you have never had it done by a trained person, you won't know what you are missing. I have tried to simulate it but it just is not as effective.

The chiro resident I saw today thought that my psoas had DOMS. Not sure I agree but it was certainly strained which led to some structural instability. The spinal errectors were especially tight; had some therapy on that. They also checked out my leg length (small descrepancy) and did an SA mobility on the opposite side as it was restricted.

At least that's something new that they are checking out.

Unfortunately, once they start fixing the real cause, it can screw up my compensating mechanisims and the whole thing can collapse like a house of cards But hopefully, I can be rebuilt, even better than before for less than 6M dollars

It's been pretty good the past few days and getting better.

But I will focus on the psoas stretching and squat clinic, if the latter is not beyond my ability.

Cheers!

It definitely takes a lot of time.

However, I definitely agree with the idiom that "an ounce of prevention is worth a pound of cure". So if I were you, I would just do as much as you possibly could to prevent any problems. In addition to the psoas stretching and squat clinic I would at least do some muscle massage/trigger point/art deal. The most important muscles for you to focus on are probably your iliopsoas and perhaps your tfl, rectus femoris, and piriformis. Except for the iliopsoas, which can be a little tricky to massage, they are all fairly easy to massage.

Well, unfortunately we don't have Graston technique here in Germany, therefore I have never actually tried it However, I will try some Gua Sha soon.

Having said that, I'm sure that a trained hand is much better than an inexperienced one. Still, I've seen great improvements in my own conditions by doing self-graston technique.

I'm not sure what you mean by SA mobility, I'm guessing you actually mean SI joint mobility. Or are you talking about something else?

I wish you the best of luck!

Thanks for the encouragement and advice.

Yes, sorry SA should be SI or Sacroiliac joint.

I do some preventative (mainly during warmup) but "the squeeky wheel gets the grease". My right hamstring is really tight for sure.

Chronically tight. Was working on that today with the therapist Was stuck on a plane last Friday for around 4 hours - went nowhere except in a huge circle due to the weather, and spent a few hours working on it myself too.

My adductors (inner thigh) are also really like steel rods. Not much give in them. The whole leg should be replaced really.

Luckilly don't need for GB so much, but would be nice to not have recurring issues running, playing tennis, etc.

Cheers,

Fin