Foam roller won’t get in at niggly bits around the hip man. Use a tennis ball, and progress from that onto a hard rubber ball. Lie on that and work it about til you find the tight spots and get a good bit of pressure in there.
This morning I did 3 rounds of push ups and crunches and will do the same the next few days. Only exercise I’ve done in 3 weeks or so and have lost weight already. Gotta find a new gym the weekend.
Why are you switching?
Mark Renton - I have had something similar - do you sit down at work?
I was told to do glute activation exercises and to try hip mobility exercises - if you give it five or ten minutes a day it does help - I am not flexible but the pain/tightness in hamstring has gone away
try some form of bridge exercise for glute activation
try fire hydrants
https://www.youtube.com/watch?v=5OgXSwWGshI
reverse lunges with a twist
https://www.youtube.com/watch?v=JrvfDTIPHA4
band walks
[quote=“TheUlteriorMotive, post: 855968, member: 2272”]Mark Renton - I have had something similar - do you sit down at work?
I was told to do glute activation exercises and to try hip mobility exercises - if you give it five or ten minutes a day it does help - I am not flexible but the pain/tightness in hamstring has gone away
try some form of bridge exercise for glute activation
try fire hydrants
https://www.youtube.com/watch?v=5OgXSwWGshI
reverse lunges with a twist
https://www.youtube.com/watch?v=JrvfDTIPHA4
band walks
https://www.youtube.com/watch?v=By3DGFrBHHA
[/quote]
Yeah, I sit quite a bit.
I was fine until last wednesday morning, I did a session on the pitch first thing with a little warm up and it was fucked after that.
I moved for a new job KP.
[quote=“Mark Renton, post: 855970, member: 1796”]Yeah, I sit quite a bit.
I was fine until last wednesday morning, I did a session on the pitch first thing with a little warm up and it was fucked after that.[/quote]
Maybe you pulled something if it was sudden?
Apparently sitting tightens the hips so we should all be doing hip mobility and glute activation stuff - only so many minutes in a day and no use having mobile hips and no t shirt muscles so I give it five minutes a day which does help.
Moved where, bro? Whatcha up ta?
When I know what exactly I’m doing I’ll let you know. They seem to think I’m superb at it though. And thar lear pal, more evidence, as if it were needed, that the best and brightest are leaving the country.
Stay safe, kid. I know @Mark Renton was giving you a hard time lately but I didn’t realise he had ran you out of Limerick. I’ll have a word with him.
I’m giving him some distance til he comes to terms with his retirement. Don’t worry I won’t be gone too long…
[quote=“Mark Renton, post: 855936, member: 1796”]@caoimhaoin Having hip mobility problems, said I’d try you before paying out cash.
Had this problem couple of years ago and went to a fairly decent physio/pain specialist and he sorted it in one go…
Some thing is catching in my hip when I am running with the result being that it feels like my hamstrings are tight… Basically I have no flexability in my left leg and when stretching it I can feel major resistance in the sciatic area/lower left back. When lying flat on my back I can probably pull my leg up about 45 degrees unless I stretch the shit out of it first and even then I can still feel the tension at the top of my arse/bottom of lower back area… Like I said, I had this before and the chap who treated it said it was actually a hip problem and the hip was blocking up the groin and lower back joining up and the result was it felt like a hamstring injury…
It was bad last week, but i’ve done a good bit of stretching and come through an hour long game no probs, but I can still feel it there and don’t have the proper flexability I should have nor quite full power when running…
When your man treated it he pushed a few things one way, stretched it another and it was done in 5 minutes, that was 2 years ago and hasn’t bothered me since. I’ve been doing a lot of runnning lately for football and probably not enough stretching or strengthening either…
I know foam rolling should be one thing I need to start doing…[/quote]
Are you warming up properly?
Are you stretching after training games?
Are you eating well after exercise?
Are you hydrated?
Are you drinking alcohol near exercise?
Are you do specific flexibility sessions 3 times a week?
[quote=“caoimhaoin, post: 856085, member: 273”]Are you warming up properly?
Are you stretching after training games?
Are you eating well after exercise?
Are you hydrated?
Are you drinking alcohol near exercise?
Are you do specific flexibility sessions 3 times a week?[/quote]
Have you had sexual contact with anyone from Chad, Cameroon, Congo, Ghana or Equitorial Guinea in the last 3 years?
Not unless your mother is of African descent?
[quote=“caoimhaoin, post: 856085, member: 273”]Are you warming up properly?
Are you stretching after training games?
Are you eating well after exercise?
Are you hydrated?
Are you drinking alcohol near exercise?
Are you do specific flexibility sessions 3 times a week?[/quote]
No.
No.
So so.
No.
No, but I could do.
[quote=“Mark Renton, post: 855936, member: 1796”]@caoimhaoin Having hip mobility problems, said I’d try you before paying out cash.
Had this problem couple of years ago and went to a fairly decent physio/pain specialist and he sorted it in one go…
Some thing is catching in my hip when I am running with the result being that it feels like my hamstrings are tight… Basically I have no flexability in my left leg and when stretching it I can feel major resistance in the sciatic area/lower left back. When lying flat on my back I can probably pull my leg up about 45 degrees unless I stretch the shit out of it first and even then I can still feel the tension at the top of my arse/bottom of lower back area… Like I said, I had this before and the chap who treated it said it was actually a hip problem and the hip was blocking up the groin and lower back joining up and the result was it felt like a hamstring injury…
It was bad last week, but i’ve done a good bit of stretching and come through an hour long game no probs, but I can still feel it there and don’t have the proper flexability I should have nor quite full power when running…
When your man treated it he pushed a few things one way, stretched it another and it was done in 5 minutes, that was 2 years ago and hasn’t bothered me since. I’ve been doing a lot of runnning lately for football and probably not enough stretching or strengthening either…
I know foam rolling should be one thing I need to start doing…[/quote]
You sycrialiac joint is probably locked.
[quote=“Mark Renton, post: 856117, member: 1796”]No.
No.
So so.
No.
No, but I could do.[/quote]
He could be right. There are your issues above. You are playing soccer without being warmed up which means you have restricted movement. You compound this by running around poorly (probably un-noticeable) for an hour and compounding it.
Turn all those No’s into yes and it will sort a lot of it. With the stretching, do a session 3 mornings a week. 45-60 secs in each major area. Glutes, hammys, calves, quads, hip flexor, chest, back, shoulders.
The mobility work TUM threw are good. Here is a circuit I use for mobility. Mobility is about opening and releasing joints as opposed to stretching particular muscles. Generally they are movements and not static. You will get any of these on google. I use mobility before any hard running or games or weights.
Then for cool down I use a yoga routine that Ryan Giggs created a few years back in his yoga video. DL it and learn off the cool down. I have used it now for 4 years, it’s brilliant. Stretching after exercise is not about developing flexibility, you do that seperate like above. It’s about getting your body back close to somewhere near where you were before the game or walking into gym.
With the flexibility sessions, mobilizing (and activating your Glutes as suggested above) yourself before a session and then that yoga cool down you’ll sort out a lot of stuff before wasting money in some cunt of a Physio who’ll just keep pulling you back and giving you low level exercises with no progression.
Once you hit 28-33 mark you need to be doing the above. If you do you could comfortably play sport till 40 and beyond. If you don’t want to or are not willing to do all that (it’s not really much) then give up now and go gardening, as you’ll only hurt yourself eventually.
[quote=“caoimhaoin, post: 856193, member: 273”]He could be right. There are your issues above. You are playing soccer without being warmed up which means you have restricted movement. You compound this by running around poorly (probably un-noticeable) for an hour and compounding it.
Turn all those No’s into yes and it will sort a lot of it. With the stretching, do a session 3 mornings a week. 45-60 secs in each major area. Glutes, hammys, calves, quads, hip flexor, chest, back, shoulders.
The mobility work TUM threw are good. Here is a circuit I use for mobility. Mobility is about opening and releasing joints as opposed to stretching particular muscles. Generally they are movements and not static. You will get any of these on google. I use mobility before any hard running or games or weights.
Then for cool down I use a yoga routine that Ryan Giggs created a few years back in his yoga video. DL it and learn off the cool down. I have used it now for 4 years, it’s brilliant. Stretching after exercise is not about developing flexibility, you do that seperate like above. It’s about getting your body back close to somewhere near where you were before the game or walking into gym.
With the flexibility sessions, mobilizing (and activating your Glutes as suggested above) yourself before a session and then that yoga cool down you’ll sort out a lot of stuff before wasting money in some cunt of a Physio who’ll just keep pulling you back and giving you low level exercises with no progression.
Once you hit 28-33 mark you need to be doing the above. If you do you could comfortably play sport till 40 and beyond. If you don’t want to or are not willing to do all that (it’s not really much) then give up now and go gardening, as you’ll only hurt yourself eventually.[/quote]
All great advice Kev but that fucker will turn around now and pop a paracetamol and throw it back in your face. You can’t help those that don’t want to be helped.
I can only try.
Went to my guy to relieve me… raised my leg up and said yeah, that’s fucked. Twenty minutes dry needling and some stretching has sorted it. As soon as he stuck the first needle in my whole glute jumped as he hit right on a knot/trigger point, the same when he hit my hammy. First time getting it done, and my glute is numb as fuck now but the blockage has been released and i’m moving freely.
He advised a mixture of Kevs and Ulteriors M’s advice and said I need to stretch /loosen out every half hour if i am sitting for long periods…He is big on yoga but that’s a non runner for me currently. He was also giving out about my flat footwear, said they are the cause of a lot of lower back and hip injuries.
Man who asked for help doesnt want to be helped… is that it? :rolleyes: