Hello. I have posted on this subject before but I wanted to post a renewed approach to fixing my immobility/pain.
I have had these symptoms since I started lifting at 20. Its no one thing but a series of problems that I have been trying to narrow down. I recently tried 8 sessions of egoscue movement therapy and while I bought the tower and double pedal, overall I don’t have any noticeable symptom relief. In jan of this year I had goen to sports med clinic and had graston/estim/trigger point therapy done but no success. I then went to a DPT who does Postural Restoration work. Again saw no results after 10 visits, and additionally strained my testicular area on L side, though that could be incidental as I found going heavy on bench aggravated the area as well. Also tried chrio and plain’ol strength training but no results. Though I have gained some insight to what might be going on.
I’m thinking i need to take my own approach to this based on my body’s feedback.
L hip impingement at 90 degrees, weak glutes, externally rotated leg, weak/asleep obliques and (possibly) iliopsoas, R rotated lumbar( tight when turning torso to the left), anterior tilt on L pelvis, increased L lordosis and flared ribs, knee clicks and doesn’t fully extend, tight calf, poor stability/balance on single leg, L protracted scapula/tight pec minor.
R knee pain/clicking, some hip impingement/external leg rotation (I suspect these are due to general posterior chain weakness but could be wrong)
I should note these symptoms are present in my dad as well, so i’m looking at an inherited rather than acquired condition. I have a T12-L1 herniation and wonder if there are neural issues, though the DPT did not believe so as I did not show symptoms.
I was messing around in the gym today, trying figure out how to target/activate/strengthen these muscle groups. I’m broadly focusin on 3 area that in trouble. L shoulder/hip/abs.
Here is what I have come up with so far:
Single leg stiff leg deadlift- L hand holding on for balance, heaviest weight I can handle for 3x10 with good form. Felt in glutes/especially outer glutes and some hamstrings toward end.
Side lying clamshells- against wall with 25lb plate over knee area, 3x10. Felt these in R hips as well funny enough. Went a bit heavy for what I want, ended up doing partials but felt it in glutes.
Glute bridges with pause- dumbbell over hips, squeeze yoga block, 10 sec holds 3x10-20. These are pretty tight at lockout and feel more in R glute until end. Thinking next time to position dumbbell over L hip to offset weight.
One arm dumbbell row- supported 3x10. Changed arm position from 90-45-0 degrees, trying to get where I could really retract the shoulder blade and hit the rhomboids/traps.
Overhead band pull apart- 3x10-15, medium band. Pull behind neck to traps, trying to activate/strengthen the lower traps, 3-5 second hold.
Facepulls- 3x10-15, cable or band light weight, 3 second hold. These can irritate my L shoulder/coracoid if i’m not careful. Might substitute band external rotation/pull aparts.
Abs: where I am having the most difficulty.
Side crunch- tried supine/knees bent, supine/hips flexed, side lying/rotated, lastly supine/knees bent/weight in R hand. Had trouble feeling L abs, feeling more in R. did alot of reps with a few holds.
Side plank- 3x60secs. Feel these a little in L abs, especially if I rotate forward a little. L QL takes over mostly, which is fine but I also want to his obliques. I have tried a variation with hips flexed/knees bent which is quite intense. That might give me more ab/oblique emphasis.
Hanging knee raise- Tried bringing knees to R shoulder, some holds. Abs were burned out by then, felt lower abs alot but more in R side again. Might invest in ankle weights and load L leg only.
Straight leg raise- supine R knee bent, hold at top, lower slowly. Felt this a little in my L abs but felt it alot in quad/knee/RF. Not a fan of these might leave them out.
Stretches: L pec, R hip flexor/quad, lying R rotation stretch. 1-3 x 1-3mins.
Im trying to make a workout with these elements between 3 full body workout days for 6 days a week. My body is imbalanced so I figure my training should be as well.
So for the length of this post, just have alot going on. Trying to stay positive and focused, im 33 now and im pretty fascinated with strength and conditioning so its been frustrating being limited with pain and imbalances.
Thank you for reading. If you have any ideas or advice I’m more than open.