Hip Flexor Help

[Monarchking]

Hi.

Im currently having a back problem, which my chiropractor blames my hip flexors. And yes Ive lost some flexability there over the last couple of months.

I cant ignore this and need to get back to 100%, beacause its altering my preformance.

Anyway I don't see going to the chiropracter actuly targiting the source of the problem, only a bit of releif from the back join thats jamming.

So I think I need to lengthen the hipflexers or make it more moblie(im realy not to sure how it all works).

When i do squats or leg press 4example im very tight in the hole and crouch fwrd, and putting my socks on are a bitch.

Sound like hip flexor problem?

My deadlift stance has had to widened, no pain there.

Just looking for some tips on how to get them back into order.

youtubed some exercises.

should i just bang them out daily, is there other mucles or exercises that i should be doing to help me a lot?

[Peachy]

Theres a really gud exercise I do every morning and night coz I have chronically tight hip flexors coz my lower back is overly flexible.

Lie on your back on a table and then put a belt around a dumbell and hook it over your knee so the dumbell is hanging down below. I use a 5kg one. Then hold your other leg to your chest and to reps of 15 lifting your knee up. In between each set let it hang for like 20 seconds. Its really gud coz it like lengthens you hip flexor and strengthens it in the lengthened position. Isometric training or sumink my chiro said :-s

Anyways try it its really gud :nod:

[Elite121]

Hi.

Im currently having a back problem, which my chiropractor blames my hip flexors. And yes Ive lost some flexability there over the last couple of months.

I cant ignore this and need to get back to 100%, beacause its altering my preformance.

Anyway I don't see going to the chiropracter actuly targiting the source of the problem, only a bit of releif from the back join thats jamming.

So I think I need to lengthen the hipflexers or make it more moblie(im realy not to sure how it all works).

When i do squats or leg press 4example im very tight in the hole and crouch fwrd, and putting my socks on are a bitch.

Sound like hip flexor problem?

My deadlift stance has had to widened, no pain there.

Just looking for some tips on how to get them back into order.

youtubed some exercises.

should i just bang them out daily, is there other mucles or exercises that i should be doing to help me a lot?

What sort of back problem are you dealing with at the moment? I am not a fan of Chiropractors....there are good ones and bad ones.. often feel like some professionals look at the site of pain rather than the source of pain...often with back pain you have to look at the joints above and joints below.

If in deed your hip flexors are tight you pelvis may be shifted into an anterior tilt inhibiting glute function weakening your abdominals and tightness of your thoracolumbar extensors.this is commonly referred to as Lower Cross Syndrome something I have been reading in Vladimar janda"s book. He goes on to say that this pattern creates joint dysfunction particularly at the L4.L5, and l5 S1 segments.

My plan of action would be:

Strengthen the glute complex

Soft tissue massage for erectors and deep hip flexors

Daily mobility work and nightly static stretching of hip flexors

Inner unit activation, TVA.Multifidus etc..

[Monarchking]

What sort of back problem are you dealing with at the moment?

a lower join(not sure the name) is jamming on one side.

often feel like some professionals look at the site of pain rather than the source of pain

he said hip flexors were the problem. I have lost mobility there in the last few months. on xtray they looked real short aparantly.

My plan of action would be:

1-Strengthen the glute complex

2-Soft tissue massage for erectors and deep hip flexors

3-Daily mobility work and nightly static stretching of hip flexors

4-Inner unit activation, TVA.Multifidus etc..

1-back squats been a bitch, but doing :

front squats

bb lunges

leg press(hard to get xtreamly deep tho because of mobility, but still feel it in the arse)

deadlifts(more sumoish now)

2-no sports theropy here, but have been recomended to a lady, so will give her a call. SHould I just explain my injury and see if she can help/?

3-ok

4-will have to google what that is lol

Theres a really gud exercise I do every morning and night coz I have chronically tight hip flexors coz my lower back is overly flexible.

Lie on your back on a table and then put a belt around a dumbell and hook it over your knee so the dumbell is hanging down below. I use a 5kg one. Then hold your other leg to your chest and to reps of 15 lifting your knee up. In between each set let it hang for like 20 seconds. Its really gud coz it like lengthens you hip flexor and strengthens it in the lengthened position. Isometric training or sumink my chiro said :-s

Anyways try it its really gud :nod:

i Think i understand lol, thanks

[Elite121]

2-no sports theropy here, but have been recomended to a lady, so will give her a call. SHould I just explain my injury and see if she can help/?

Yeah for sure, I always find out a bit more about their education/background, and how often they up-skill. I believe LBP needs to have a hollistic approach If you are able to I"d have a look to see if you can hire a CHEK Practitioner Level 3 or 4.

[nate225]

2-no sports theropy here, but have been recomended to a lady, so will give her a call. SHould I just explain my injury and see if she can help/?

Yeah for sure, I always find out a bit more about their education/background, and how often they up-skill. I believe LBP needs to have a hollistic approach If you are able to I"d have a look to see if you can hire a CHEK Practitioner Level 3 or 4.

CHEK Practitioner over a good sports physio? I think not!

Always the alternative huh Elite! :grin:

Monarchking, IMHO you should find a good sports physio (maybe from Academy of Sport providers list) or take recommendations from other athletes.

[Elite121]

CHEK Practitioner over a good sports physio? I think not!

Always the alternative huh Elite! :grin:

Its just a recommendation based on my own personal experience with acute lower back disk injuries.. I do think a good sports physio is worth their weight in gold, I have a business relationship with one..I just see the benefit of looking at LBP holistically....diet and lifestyle all play their part in the healing process.

[nate225]

CHEK Practitioner over a good sports physio? I think not!

Always the alternative huh Elite! :grin:

Its just a recommendation based on my own personal experience with acute lower back disk injuries.. I do think a good sports physio is worth their weight in gold, I have a business relationship with one..I just see the benefit of looking at LBP holistically....diet and lifestyle all play their part in the healing process.

I actually agre with you for a change here Elite! :grin:

I'd suggest LBP is often multifactorial - the injury incident may be the straw that broke the camels back (to use a bad pun), or may be the cause but be aggravated by other factors.

A big old waist, a poor bed, aweak core, poor nutrition etc, all strike me as factors one would want to consider.

Maybe other pyschosocial factors could play a role in recovery - they seem to be huge in return to work success with longterm ACC case studies.

Nate

[Peachy]

What is a CHEK practioner?? :-s

I agree you should see a physio but most definately not just that. I am experiencing very similar problems to Monarching. Have had lower back issue that is causing my knee pain. Seems to be the same general issues at what you were saying Elite (weak glutes, tight hip flexors, weak lower abdominals). I have been to 2 oesteopaths, 3 physios and 3 chiropractors each whom have identified an area of weakness and been able to eleviate one of my symptoms for a short period of time but none who have been able to pin point the initial problem. Currently seeing my third physio and chiro and about to add in an accupuncturist and I think I'll have the winning combination. Physios seem to completely ignore the fact the your spine could be out of place where as chiros ignore the fact that you could have a muscle imbalance causing the spine to go out of place.

Anyways because the back is central it can be affected by so many things and sometimes the problems are so complex your often chasing symptoms rather than the cause. Listen to what they all have to say I reckon :nod:

a lower join(not sure the name) is jamming on one side.

Is it your sacro-illiac joint?? If so then snap!! :grin:

Oh and another thing Monarching that I have found. If you have issues with your lower back it can often be that your mid back is too tight and imobile (unmoblie??) so you lower back absorbs all the ummm impact. Some stretching for you mid back could help also.

Try that stretch thing that I said it was the first exercise I was given that actually made any noticable difference. 3 times a day!! And start trying to draw up your lower abs just when staing so that your pelvis tilts under. And when walking think of activating your glutes (not as easy as it sounds).

[Monarchking]

Is it your sacro-illiac joint??

Yea pretty sure its that.

Try that stretch thing that I said

hey do u know of a video of this. thanks heaps for the post but i cant work out how to do it.

are my legs over the table, db straped to one leg that is kept straight, and the other leg pull twards my face?

[Peachy]

Yeh its really hard to explain. My chiro first did it to me stnding between my legs and pushing down on my knee for resistance!! Awkward!! :shock:

Um ok yeh lying on your back on the table. And your arse is right at the edge of the table legs hanging off. Often people will do this stretch like this and you pull one knee to your chest and your other leg kinda hangs down and its stretches the hip flexor of the hanging leg. But to make it even better you loop the belt over your leg (thats hanging) and have the dumbell hanging underneath (so the belt is over your quads kinda). Then with a bent leg (not bent right up just sorta bent lol) you lift the knee up. You only need to go like 30 degrees above parallel and back down to where it hangs. 15 reps. Whole time keep your other knee tight to your chest coz it keeps the pelvis from slipping into anterior tilt?? I think thats the one. The one where you bum sticks out anyways.

Oh heck Im no gud at explaining :doh: . Maybe I can get my chiro to help me video it next time

[ThePman]

What is a CHEK practioner?? :-s

You heard of voodoo?

[Elite121]

What is a CHEK practioner?? :-s

You heard of voodoo?

Results speak for themselves...who are you to pass judgment?

[nate225]

What is a CHEK practioner?? :-s

You heard of voodoo?

Results speak for themselves...who are you to pass judgment?

I see another science versus scientologist debate beginning! If you two don't mind I'll just watch from the cheap seats!

[Elite121]

You heard of voodoo?

Results speak for themselves...who are you to pass judgment?

I see another science versus scientologist debate beginning! If you two don't mind I'll just watch from the cheap seats!

Im not sure its worthy of debate to be honest although I have been wrong before... I was a perplexed almost amused at P"s comment re; the CHEK system being Voodo.... albeit some of the stuff is a little out there it does not form the basis of what they do...its my understanding that the Level 4 internship is where the Chakra Voodoo stuff comes in....I have the internship workbooks for Level 1-3 at my disposal and there is none of this stuff that P alludes to but more going deep deep into anatomy,physiology and rehabilitation.....

This is the Chek practitioner I saw for my back... as you can see highly qualified and for P to claim what he has is just wrong:

http://www.cef.co.nz/workshops/venueeve ... uzi-nevell

I have no doubt there are others in the field that are getting just as good results without the use of a CHEK practitioner... and thats fine Im not that closed minded enough to accept that its their way or the highway... nor am I closed minded enough to completely dismiss a certain way of exercise and rehabilitation as being Voodo.

P I'm sure you have worked with people rehabilitating lower back injuries, and I am dealing with a gentleman with a spinal disk fusion employing the CHEK way addressing lifestyle,exercise,diet etc.... with some incremental progress each week, this is after he was seeing a Sports Scientist with limited results....is the CHEK way always the right way? No I don't believe solely so, their is room for the likes of massage therapists, acupuncturists and the likes...perhaps you need to broaden your horizon a little as clearly you have prejudice against CHEK practitioners.

At the end of the day the only real concern is getting better, in this case I wish MoarchKing all the best with whoever he works with as long as he's getting results.

[ThePman]

What is a CHEK practioner?? :-s

You heard of voodoo?

Results speak for themselves...who are you to pass judgment?

My chakras weren't aligned with the ultimate harmony and perfect TVA activation when I wrote that post.

[Elite121]

You heard of voodoo?

Results speak for themselves...who are you to pass judgment?

My chakras weren't aligned with the ultimate harmony and perfect TVA activation when I wrote that post.

LOL quite the comedian....

PS lol @ noob telling me to open my horizons when I've been watching Chek get dismantled since the late 1990s

You have your blinkers welded on....

[Monarchking]

So i rung a physio and asked the lady what sort of qualifications the guys have there, and she had no idea. the guys going to ring me back, what should I ask him? lol. theres 4 people that work there so i obviously want the best one.

[Elite121]

So i rung a physio and asked the lady what sort of qualifications the guys have there, and she had no idea. the guys going to ring me back, what should I ask him? lol. theres 4 people that work there so i obviously want the best one.

Id ask him how many years he has been a physio?

How often he upskills to remain at the cutting edge of treatment?

Can he provide for you a thorough postural assessment?

What is his approach to treatment, obviously this will differ from person to person

Does he specialize in back treatment?

Thats about all i can think of good luck man!

[Monarchking]

physio person lady has been rubbing hard on my back and sticking sharp objects into my back. spinal erecter tight like a tiger.

She said I have really good ROM throught my body though.

I still can't squat without a sharp pain coming from the right side of my back.

Not so much dull tight tired feeling pain, but a little on Saturday digging the garden. still havent played cricket what will be a test.

trained legs today, did squats with a moderate weight, and still that sharp pain. Even the bw squats do it.

it almost feels like it shoots from my back and around high on my quads near my hips.

Any ideas? im getting frustrated because I want to squat alot but I cant progress because of the injury.