Alright so here are some more in depth specifics:
One way I would put it simply is that in terms of current mobility it seems my right side goes between a 7-9 out of ten and my left side is more of a 3-5. It also feels as if though the muscles of my left side are being pulled and stretched into my pelvis so much to the point that using a medieval stretching table to cause traction on my left side is sounding like a suitable option.
But lets get to the details:
In terms of progression I first noticed my left knee experiencing tightness or pain while squatting, as if it was going to be torn off the lower I went. This was followed by my left leg feeling like overall it was getting sucked up into my pelvis and rotating outward slightly making my foot more duck footed. Now if I let my body ''squat naturally'' it tends to want my left knee to cave inward and my hips to shift to the right.
Soon after the issues with my knee I started having issues with my shoulder. I noticed during movements like facepulls and band pull aparts my shoulder was sloping forward and having a harder time pulling back into proper posture. I especially was having a hard time retracting it back into a proper range of motion for pushups and dips. For shoulder presses, especially with dumbbells, the left shoulder leans forward and the trap involuntarily shrugs up.
- Left knee feeling pulled laterally while doing squats
- Extremely tight left hamstrings
Tight left hip flexor
Compressed feeling just above left glute, difficult to transfer force from ground up through this area
Left shoulder slopes forward and down
- Unable to depress scapula (while performing a pushup for example)
- Unable to fully lift left arm above head
- Unable to pull left shoulder back into proper posture
- Lying flat on my back, I can feel my left shoulder blade protrude and touch the floor
- Forcing scapula back makes lower traps and lats lock up
- Lots of â??clickingâ?? when moving my shoulder through normal ranges of motion.
Before I started experiencing this problem I regularly practiced tight form on my lifts, did compound movements (programs such as Boring But Big) and did a mobility warm up (bands, foam roller, light weight movement patterns, activating muscles) before each workout with relative success. Everything I had experienced in the gym before this point was expected and was able to be remedied ie muscle soreness, evenly distributed tightness etc. I was able to do my workouts without any issues. I would also like to point out my
So early 2014 I started getting my knee looked at by a doctor who recommended me to a sports therapist while I was also seeing a chiropractor. I also started yoga once a week in addition to mobility drills found on Tnation such as the Agile 8.
My shoulder started to have the mobility issues as described above and I sought out a physiotherapist. At one point I was seeing 3 separate doctors who were all baffled and all said I should stop weight training which I was not prepared to do. I love training and kept seeking new doctors upon recommendations from friends and colleagues.
I have now since seen 6 different doctors (1 general doc, 2 chiro, 2 sports therapy, 1 physio) and they all can acknowledge something is wrong but they cannot find the cause. I also had a personal trainer for 6 months in 2014 and restarted all my lifts with just the bar, emphasizing good form but the tightness persists.
Iâ??ve tried electro muscle stimulation, cork insoles, foam rolling, using a lacrosse ball, weightlifting shoes, yoga, various stretching positions, every mobility exercise that introducing varying forms of cardio, rowing, stationary bike etc etc etc and nothing seems to make a consistent improvement.
I even finally took a whole month off of lifting in August 2015 and stopped driving my car as I thought it produced uneven development but neither improved my condition.
I am now stuck as I cannot continue to afford doctors whose treatments arenâ??t doing anything and my shoulder is so bad that I cannot physically pull my shoulder blades back anymore to even do rehab exercises properly.
I will start this section with a disclaimer that I am not a doctor, do not have a degree in sports therapy and am only listing my observations to help fill in some details that may possible click with some readers to describe the sensations I have been feeling.
Again my right side responds just fine to all workouts and mobility training. I have no issues with it. If I were to draw a metaphor it would be like my right stretches like an elastic band, while my left stretches like a piece of string ie it is very painful and feels like something is going to pop that shouldnâ??t.
I cannot progress in the gym anymore because my left side fatigues out of pain before the muscle actually fails.
Issues with my shoulder I donâ??t feel it has to do with a tight pec muscle. I do not overwork them and stretching my pecs has little to no effect on my shoulder performance.
As I have experimented with my movement patterns in the past few months it feels as if the muscles of my left side are being tugged into where my hip inserts. Here it feels like something is out of place. On my right side in this area it feels like the muscle is acting in a â??convexâ?? fashion supporting lengthening. On the left side it feels â??concaveâ?? and like itâ??s drawing all the muscles inward.
It actually feels like if I can â??popâ?? this development back into place I can get rid of most of my issues.
Things that seem to begin to help:
- Traction on both left arm and leg at the same time
- Overhead tricep single arm cable press, very controlled form seems to help lengthen, and loosen the lats & lower traps
- Sitting in a leg press and performing a calf stretch one at a time (immense stretch on left side). Again, feel a tug at both ends in left side of my lower back.
- Thoracic spine stretches
- â??Pigeonâ?? yoga pose
- Rolling a baseball/lacrosse ball into my shoulder blade and lower back
Things that make it worse:
- Forced form squats. Forcing perfect form in my squatting stance puts a large amount of pressure on my left knee and it feels like muscle strands from my glutes to knee are â??jumping overâ?? eachother.
- Bending over while deadlifting, left hamstrings incredibly tight and again feels like knee is going to pop if I push it.
- Basically any regular lifting movements. It is a constant battle to have good posture first to perform a movement with a challenging weight.