Jazz
Don't know if this is the place to post but.
My Masseuse says that I have quite an externally rotated right hip. When I walk my foot turns outward. She says that I should try and keep the foot pointing forward as I walk ?
I find I get a recurring ache in my right hip after lots of walking, deadlifting and tend to shift my weight to my left leg if standing. I have quite an active job in a pub where I'm standing and walking constantly for six hours at a time. I recently changed my shoes for a pair of Crocs and that has seemed to help a lot but the problem has started to come back.
Are there any exercises to stengthen the internal rotators or stretching external rotators ?
I used to practice Taekwondo and found that my right side kick was never as powerful as my left and the foot and hip were in the wrong position (difficulty getting the 'footsword' right)
I also have quite tight hams (though good flexibility), very sore near the origin (torn/strained them both in the past). The muscles in my left lower trap area are also very tight and there are regular trigger points there.
Thanks
Jazz
HI Jazz
Yes you are in the right place for this kind of post.
If I can stress, as always, this is not as good as screening in person but my job here is to do all I can to explain the principles of Intrinsic Biomechanics and how they play a vital part in everyones exercise programme.
For those preparing or already training for their sport, whether a beginner or elite level this programme is essential and the principles are really very simple.
What you are describing is a very common issue that can potentially be very easy to help with some easy muscle release techniques. An understandably common response to tension in the body is to stretch the 'tight' area or to strenghten the opposite direction of the pull. Both of these actions can in fact make the issue worse.
Let me explain:
Often muscles can go into a sub-clinical spasm or become over active. This is not the kind of spasm that you might actually feel as pain or that we usually understand. It is a condition that builds up over time for some reason without being aware of it (it can be that the muscle is trying to protect a vulnerable joint for some reason like excessive range, being sedentary or being on your feet for a longtime- for example) and it creates a knot in the muscle that is just like a rope with a knot in the middle of it. Imagine pulling on either end of that rope (as you would if you tried to stretch the muscle) it will just tighten because it is trying to stop the movement for a reason. So we need to re educate the muscle with a muscle release technique.
We call it the 20/20 technique because during the research that we did we found that a 20% muscle contraction held for 20 seconds gave the best results in releasing these over active muscles.
From the descripton you gave it could be that your piriformis muscle is over active causing the pelvis to twist. This could also be the reason for your thoracic discomfort. So a great way to release this muscle is to sit back in a chair and cross your ankle over the opposite knee. (Make sure your ankle joint is clear of the knee so as not to stress the joint).
Place your hand onto the inside of the top knee. Now with ONLY 20% of your maximum muscle contraction lift your knee into your hand in an isometric muscle contraction. So there is no actual movement because your hand will stop it. At the same time think about pressing the top ankle down into the knee.
So what are we doing here? 'It doesnt 'feel' like much' is what we often hear. Well you are basically creating a very subtle stimulation into the dysfunctional muscle. That subtle muscle engagement will remind the body how to allow that muscle to relax, re-educating the neuro muscular patterns that have become faulty.
You should try this 4 times in a set and if possible at least 4 times daily, definitely before you do any exercise, and make sure you put the leg donw in between each rep. Before you try this take a look at how high your knee sits away form the floor once it is crossed over the opposite leg and do this on both sides to compare symmetry. Once you have done this a few times re-check that height and you should see that your knee begins to drop slightly closer to the floor if this is the issue. Do this exercise on both sides and you will know if you have a pelvic dsyfunction if you compare sides and if on one side the knee sits higher than the other you definitely have asymmetry.
Please understand this is just one exercise amongst many and so if there is no result from this there are other things to try.
Keep me informed as to how you get on with it. The results can take up to 6 weeks or can even happen in just a couple of days.
Good luck!
:)
'You can only manage what you can measure' Rachel France DipITS,MBCA
Master Trainer
Specialist Biomechanics Coach
(Injury '
prevention', Low Back Health & Resistance Specialist)