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iron_tiger

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iron_tiger
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  • Hey Connor,  Speaking generally, in sitting your hip flexors (iliacus, psoas, TFL) are shortened and your glutes are lengthened. That doesn't paint a full picture. Some of it will depend on how you sit, too. For example, if you sit with your knees s…
  • Hey, Cessig32. There is also the possibility that you have true tibial torsion (meaning the skeletal structure of your right lower leg is a little twisted). It's probably more likely that it's a mobility / movement habit thing, but if your efforts …
  • Hey Lo, Let's talk about #1. You're getting impingement in the front of your ankle. That means stuff is getting pinched in the joint space when you try to close it. This is often a result of your shin bone (tibia) not sliding forward as it rolls ove…
  • Hey Zane, I think you're on the right track there. You need to mobilize the joint in ways that don't provoke the bad pain. You'll probably be able to identify the ranges that irritate or impinge the tear, and it's not going to be productive to provo…
  • Hey Ghazi, What structure you injured exactly is very difficult to identify over the internet, but I don't think it will wildly change your approach to managing the problem. 1) Don't do stuff that makes it hurt. Don't do stuff that makes it hurt LAT…
  • I have a couple questions, levibeckett: 1) You keep saying that your hip capsule is what is causing pain. Why do you specify that as the source? 2) Have you considered refraining from the activities that are provoking your pain until the tissue beco…
  • Hey there, Two things would be useful in order to take a good crack at your problem: 1) A detailed breakdown of exactly what you're doing for ankle mobility right now (including how much and how often you're doing it) 2) Footage of you squatting fro…
  • Hey Aaron, So the idea would be that mobility work represents a component of your warm-up. You work it into the routine when you know your inability to get into certain positions is going to negatively impact your training. Generally speaking, warm-…
  • I would agree with that, Joshua. Similarly, I think it easier to teach people bilateral strength and conditioning movements, in many cases, before their unilateral counterparts for the very reason that the rotational demand is diminished.
  • Naudi Aguilar of Functional Patterns is actually highly critical of the lack of transverse plane training in CrossFit style programming and much of modern strength and conditioning. He argues that real human movement has a large rotational component…
  • Hey RossGers, I think you're basically just feeling your TFL freak out as you put it into it's shortened position. Think about it like this: you've been lacking hip internal rotation for a while now, right? Your TFL is a major internal rotator musc…
  • Hey Chris, I feel like what you end up paying for is their unique waveform (the specific parameters of the current). I'm a physiotherapy student, and shortly after I got my Marc Pro device we started learning about electrotherapy modalities in schoo…
  • I would be concerned about skin integrity. Older individuals often have more fragile skin, and the surface forces of voodoo bands could be hazardous if great caution isn't taken in application.
  • Hey Ross, I would say it's typical, if not normal. What you're probably experiencing is a high amount of tension being focused in those areas because of the stiffness in the system. In order to get a stretching sensation, or maybe even just to get i…
  • Also, any radiating pain away from the main site? Any positions that make it worse or better? History of disc bulge or herniation?
  • Hey Connor, Sounds like a nerve problem to me. That diagnosis would be consistent with the burning quality of the pain, the location, and the fact that tucking your chin intensifies the pain (doing so applies more tension to the nervous system). Wha…
  • Hey Martin, Don't get too frustrated, as you're getting there. You're past a vertical shin, which is a good start. The problem with expressing a huge amount of ankle mobility in the squat is that you don't have much capacity to shift your bodyweight…
  • Hey guy, Just watching you, without considering potential mobility restrictions, a huge part of the problem is most likely motor control. You mentioned you weren't really aware you were squatting far off to one side until it was pointed out to you. …
  • Hey Keivan, If you're currently involved in a strength and conditioning program, programming your mobility work in accordance with the training of the day is an easy way to keep it relevant to what you're doing. Mobilize problem areas that may compr…
  • Hey Zachary, What part of your hand goes numb? Have you implicated the radial nerve only based on the Phalen's test? Also, Joel, you notice that he is complaining chiefly of numbness in the hands, right, not radiating pain?
  • Hey Frank, I would say the major implication of upper crossed syndrome to shoulder impingement is how it affects the movement of your scapula (shoulder blade). When you reach up towards an overhead position, your scapula should rotate upwards in tan…
  • Hey dturvry, Get cracking into those stiff tissues like Kaitlin suggested, but you know you have to address the cause of the problem as well - the very running mechanical problems that you identified. That's a hell of a tall order, since you have a …
  • Hey Scott,  Can I get a video of you squatting from the front without load?
  • Ooooh, so I should also mention that I've been dealing with this kind of impingement for a few weeks as well. There is a progression of exercises you can follow to start learning to control your psoas during movement, but a good starting point is th…
  • Hey lowcountryboy, The shoulders, neck, and thoracic spine are all very interconnected. Your thoracic spine is the foundation on which your scapulae and shoulders move, so if it doesn't work properly neither will they. Most significantly, if your t-…
  • Hey Baldr, I would definitely recommend avoiding painful ranges of motion. Pulling off the blocks, as David said, is one way you can reduce range so that you can still train. The posterior hip capsule mob is a good place to start, but since you're n…
  • Also, a couple technical pointers after reviewing your video: 1) Make sure you have a solid grasp of how to brace a neutral spine. There are MWODs on the topic, for sure. As you move to get under the bar to unrack it, you arch your lower back and pu…
  • Hey Kristopher, To be honest, if you're experiencing a butt wink in your squat, you're going to deep FOR YOU. It may be that you have a mobility deficit or you're not quite moving correctly, but the bottom line is that you're exceeding your ability …
  • Just some quick words of caution regarding the neural flossing: 1) It's not really meant to tension the nerve (those are called neural tensioners). The idea is to simultaneously tension the nerve from one end and slacken it from the other end, so yo…
  • My opinion might be a little skewed, as I started BSL after watching the entirety of the available MobilityWOD over the course of a year or so and obsessing about the information, but I didn't really find the book poorly organized. The first few cha…