Icecold's mobility thread

Glad it looks decent to you guys :). I started doing the flexibility boost one today (apart from the ones which need a band as I don't have one yet) and it's blooming tough. Not as many for your back as I'd like though.
 
My mum is pestering me to tell her anything i want for my birthday :p So thinking i could get a foam roller. How does this one sound? "66Fit Elite Foam Roller- Blue, 15 cm X 45 cm" on a popular rainforest site
 
bump for someone whos knees and wrists are playing up.

Obviously go and see a Dr, but there are some non-risky things you can try.

As a starting point for your wrists http://www.mobilitywod.com/2011/01/episode-145365-wrist-flexibility.html

What you'll probably find with your knee is that there is some difference in the organisation at some point in your left leg compared to your right. This could manifest as different degrees of foot turn out, different leg lengths, or different degrees of tightness in the hips.

Try this http://www.mobilitywod.com/2011/06/episode-267365-mobrx-for-lound-creaky-knees.html

and some of the hip opening and heel chord/calf stuff that's been posted.
 
A more complete set of mobility work for squatting

Calf/heel cord

This will allow unrestricted movement of the shin/knee over the ankle/foot.

You can do a version of this on the floor too, just push your bent knee as far forward over your toes as you can with your heel down, and lean into it.

something surprisingly simple to try.

Ball in the back of the knee from this
This also hits the hamstring a bit, but in general it's great to create some space back there.

Glutes

^be super aggressive with those, the key is to let your back leg hang and then to slump forward to add more load to the stretch. Some of the worst pain ever.


Hamstring


Hips

This stuff will also catch your quads, which is good. Also try this, where he puts the ball just above his knee. This is great for knee pain in conjunction with the ball in the back of the knee stuff.

Medial Hamstring

...and in general for people who find that having feet more parallel a problem (which is everyone, if it isn't you're lying :p)
This stuff is extremely important.

Hip Capsule

...and something I do before every squat session that isn't "stretching" exactly, but it's kind of like these two
- done on the floor
so I'm forcing the femur into the back of the socket.
 
Right...I believe you have posted something before...However, I need to improve my shoulder movement.

Basically when I'm squatting I don't think my shoulders are going back far enough so to speak, so it ends up hurting my wrists...Anything to try?
 
A lot of that will be due to you missing some external rotation in your shoulder, so try these:
http://www.mobilitywod.com/2010/09/r...ulders-yo.html
http://www.mobilitywod.com/2010/09/f...your-mind.html
http://www.mobilitywod.com/2010/08/i...episode-9.html

But you will probably have a locked down scapula and thoracic spine, so take a look at these:
http://www.mobilitywod.com/2011/07/episode-294365-shoulder-what-to-fix-first-and-wii-mob.html
http://www.mobilitywod.com/2010/09/free-your-scap-free-your-mind.html
http://www.mobilitywod.com/2011/03/episode-209365-free-your-ribs-your-mind-will-follow.html

IMPORTANT POINT: When working on your thoracic spine, what will often happen is that your lumbar or cervical spine will flex/extend to compensate for a stiff t-spine. Do not let this happen, as this neutralises the effect on your t-spine. For example, when foam rolling your t-spine, don't let your lumbar region extend, keep your belly tight and your glutes switched on.
 
icecold said:
A lot of that will be due to you missing some external rotation in your shoulder, so try these:
http://www.mobilitywod.com/2010/09/r...ulders-yo.html
http://www.mobilitywod.com/2010/09/f...your-mind.html
http://www.mobilitywod.com/2010/08/i...episode-9.html

But you will probably have a locked down scapula and thoracic spine, so take a look at these:
http://www.mobilitywod.com/2011/07/episode-294365-shoulder-what-to-fix-first-and-wii-mob.html
http://www.mobilitywod.com/2010/09/free-your-scap-free-your-mind.html
http://www.mobilitywod.com/2011/03/episode-209365-free-your-ribs-your-mind-will-follow.html

IMPORTANT POINT: When working on your thoracic spine, what will often happen is that your lumbar or cervical spine will flex/extend to compensate for a stiff t-spine. Do not let this happen, as this neutralises the effect on your t-spine. For example, when foam rolling your t-spine, don't let your lumbar region extend, keep your belly tight and your glutes switched on.
Click to expand...

Cheers buddy :)

I'll have to bear that in mind, thanks!
 
Question;

I've been foam rolling every day for the past week or so now, quads, hip flexors etc and the next day it feels like light doms in those areas. Is this expected and/or sign that its doing something good or not?
 
This is fine, you've probably just scared the **** out of your fascias, or it could be a result of some serious de-lamination (a good thing).

Make sure you're staying hydrated too, this could be a problem.
 
Hello Icecold,

You mentioned in the gymrats thread that you are currently still combatting Lordosis (Pelvic Tilt).

Could you give me a brief rundown of your regime?

I assume it involves the videos you posted for pre-squatting earlier?

My gut is being pushed out and there's a very visible curve in my lower back. It's quite frustrating.

I am currently stretching my quads/hams bi-daily and undergoing sports massage weekly. My legs are extremely tight, both the hams, ITB and quads. Unfortunately I also suffer from flat feet and have only just purchased Ortha inserts for my shoes.

Many thanks!
 
For the lordosis you really need to see a specialist. In my case all the tissues were really stuck down and stiff, so it's taken a few sessions to unglue.

Some things you can take care of yourself:

Abs - your abs will be quite weak and unable to switch on properly. Do planks as I describe here http://forums.overclockers.co.uk/showpost.php?p=19212692&postcount=6

Tight hip flexors - causes you to seek extension elsewhere, in your case your lumbar spine. Do the stretches/mobilisations I've listed under "Hips" in my post above about squatting

Body awareness - learn to be more conscious of your positioning at all times. Avoid letting your lumbar region bend like it is when you're sitting/standing/walking/etc.
 
Last edited:
Many thanks - I will do some heavy research this weekend. I also have a session with the osteopath.

I am likely going to take a break from Squats/Deadlifts while I really focus on my posture.
 
I think I've developed tendonitis in my right hip :(

I get pain when I go deep on the squat, or when I raise the leg in the air, or when I'm lying on my back and I pull my knee up to my chest :(

Pain is where the tensor fascia lata, satorius and rectus femoris meet at the top on this diagram

15335-Muscles_of_thigh_and_the_hip.jpg


Gonna go see a doctor, but anything you can prescribe me?
 
You'll have probably just tweaked your TFL (tensor fascia lata).

Step 1: soft tissue work, so lacrosse ball or similar into the area. While lying on the ball, try to "smear" the tissue to separate any adhesions. Just in case your rec. fem. or sartorious have decided to join the party, try doing reps of bending your knee when you find a painful spot to pull the tissue past the ball.

Step 2: Improve the tissues ability to function as it should. This means doing the various hip/quad stretches detailed above.

If you need anything else or if I've flat out confused you, just say :)
 
You must log in or register to reply here.
Back
Top Bottom