Author Topic: Help w/ my hips  (Read 1840 times)

NaturalWonder83

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Help w/ my hips
« on: July 25, 2011, 07:06:15 PM »
My hips are messed up
Whenever i squat i have a severe anterior tilt-it even hapens when i do pullups
my feet also turn out-my left especially

and when i deadlift as i pull the bar up i notice my knees turn inwards

if i do a pistol squat, i notice unless i curl my toes off the ground, i shift the pressure from my heels to my toes

ive done kickboxing my whole life and im extremely flexible, my hips are strong, but they are very tight-i suspect the kickboxing has affected my hips

ive been focuing on foam rolling my it band, cradle walks, hip circles, pigeon pose. hip flexor stretches, glute bridges, monster walks

no more using the smith machine

been doing goblet squats, split squats, single leg deads

any advice
w

chaos

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Re: Help w/ my hips
« Reply #1 on: July 25, 2011, 07:20:23 PM »
Besides the stretching........regula r bb squats, feet pointed straight, leg presses, wide stance, feet straight up, knees to shoulders............jpm?
Liar!!!!Filt!!!!

Princess L

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Re: Help w/ my hips
« Reply #2 on: July 25, 2011, 09:24:22 PM »
My hips are messed up
Whenever i squat i have a severe anterior tilt-it even hapens when i do pullups
my feet also turn out-my left especially

and when i deadlift as i pull the bar up i notice my knees turn inwards

if i do a pistol squat, i notice unless i curl my toes off the ground, i shift the pressure from my heels to my toes  S/L squats good - pistol squats not so much

ive done kickboxing my whole life and im extremely flexible, my hips are strong, but they are very tight-i suspect the kickboxing has affected my hips

ive been focuing on foam rolling my it band, cradle walks, hip circles, pigeon pose. hip flexor stretches, glute bridges, monster walks  Good

no more using the smith machine Good

been doing goblet squats, split squats, single leg deads Good

any advice

Sounds like very tight/weak hams and glutes
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local hero

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Re: Help w/ my hips
« Reply #3 on: July 26, 2011, 02:20:49 AM »
im no expert, but im sure this is down to weak leg aductors/aductors?, and as has been said tight hamstrings

jpm101

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Re: Help w/ my hips
« Reply #4 on: July 26, 2011, 09:08:47 AM »
Hip tilts are fairly common, even in the general public. As are (perhaps related in most cases ) the spine being out of alinements. Posture and shoes being the cause for a lot of people. Children are also born with this defect.

If really worried about hip tilt than I might suggest a sports trainer/coach, who can measure the degree of imbalance, weight shift, ROM, etc. Than give an exercise/stretch/massage protocol to follow. This can go into the sports science factor, which can be expensive. This includes the feet, posture and walking/shifting of the body weight, etc. ay even suggest better foot ware when working out of for everyday use.

First choice for me would be a serious spinal adjustment (chiropractor) , including sessions of deep tissue sport massage or Rolfing (or like treatment). Acupuncture has also helped in many cases. Acupressure to a lesser degree. The serious massage treatments will hurt very, very much at first. Acupuncture is pretty much painless. Would also suggest a Hatha Yoga class, which will offer stretches & holds you never dreamed of. Also hurts very much at first, but after a while becomes pretty natural for the body.

Far as stretching on your own, you seem to have covered most of the usual stuff. Though under a trainer, who know what their doing, he/she can correct and guide you to a better performance and faster results. Hands on stretching help from them can be very vital.  If doing leg exercises, would suggest one leg at a time movements. Like Bulgarian squats , lunges or Step-ups. Involving the hip/glutes/hams all very well. Try any of these with bwt only, with higher reps. The hams can be important for all over glute/hip/thigh so might add the one leg ham stretch. Stretch the calves also, which most people forget. Which in return can increase the flex of the ankle joint and feet. Want to work the total chain of muscle from the toes up to the hips themselves. Good Luck.

F

Montague

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Re: Help w/ my hips
« Reply #5 on: July 26, 2011, 11:52:31 AM »
JPM:
Do you have any experience with and/or opinions of ART (Active Release Therapy)?

jpm101

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Re: Help w/ my hips
« Reply #6 on: July 26, 2011, 04:58:31 PM »
Montague: Not familiar,  so looked it up.  

Reminds me of a deeper tissue massage/muscle readjustments, with trigger points, stretches, extended ROM, etc. So much of this similar stuff (or a slightly different approach) can go by different labels. By whatever name, with that tissue adjustment, the underlining nerves are getting a treatment also. If ART works for some, than good for them. Good Luck.
F

Montague

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Re: Help w/ my hips
« Reply #7 on: July 26, 2011, 05:19:03 PM »
Montague: Not familiar,  so looked it up.  

Reminds me of a deeper tissue massage/muscle readjustments, with trigger points, stretches, extended ROM, etc. So much of this similar stuff (or a slightly different approach) can go by different labels. By whatever name, with that tissue adjustment, the underlining nerves are getting a treatment also. If ART works for some, than good for them. Good Luck.


Thank you, sir!

NaturalWonder83

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Re: Help w/ my hips
« Reply #8 on: August 08, 2011, 04:42:59 PM »
thanks everyone
w