@@GotROM still not 100% sure, where my problem lies, but stretching the psoas will make it worse in the short term. but some adductor stretching, and glute strengthening made my knee pain go away, only feeling it in the hip for now.
As a former sports trainer I routinely gave my clients a physical stretching session after their workout. Bc most people won’t do flexibility training on their own. It’s difficult to know which muscles are at play when it comes to skeletal imbalances. The body moves along the path of least resistance. It will adjust and modify for injured joints. Further exacerbating the original chronic injury. Tight hamstrings leads to lower back pain. Bc one of its insertions is into the lower back. Bad hips are usually about tight psoas. Getting on the ground with a foam roller is in order for muscular tightness. It’s thee most painful exercise ever, but worth it! The iliotibial band that runs up the sides of the legs are really loaded with knots. Knots form when you exercise. You damage the muscle by challenging it and the fibers tear. As they rebuild stronger, flexibility is crucial to furthering the strength aspect. Think of the muscles like ropes. Every time ya tie a knot in it, it gets shorter. If you don’t bust up those knots, you’ll get pulled out of alignment. And pain results. Four modalities that people need for a successful exercise regimen is strength training, cardio, flexibility and stability. We have over 600 muscles in the human body. Are there that many machines or routines to hit all of them? Probably not huh? Grab a stability ball and challenge your balance! Good luck peeps.
Having trouble overcoming hip pain from injury. Getting professional help has been hell. I initially bought your hip stick shane and worked, but the muscle knots, exercise I seen to have to do gets hard and harder to do because of pain, wish I had someone as knowledgeable as you around to help me steer these pains away!
I have knee pain in my left knee I think it's because of mi hips mobility. I do not do exercises for hip mobility. It's like you said it's the hips that need to work out better.
Cool! Do you plan to add some exercises and self massage anytime soon? If so, you might wanna check out the program I created on gotrom.com. Look it up and search Runners Knee under products. Hope that helps!
Ive watched many of your hip videos, and I definitely have a hip impingement. Is there ways of working around hip impingement for crossfit exercises? Overhead squat, deep squat cleans, snatches... any way i can modify the movements to make it work with my hip impingement limitations? or does this need fixing in order to properly do them.
Yes, absolutely! We have a program exactly about how to do that called "The FAI Fix for Athletes" which covers how to work around hip impingement as an athlete/Crossfitter. Once you do the FAI Fix Basic program (which lays the foundational knowledge) for 2 months, you can get access to the Athletes program. Cheers! Email support@thefaifix.com if you need more info.
CrossFit?! That’s a young person’s sport. If you have any hip pain, squats and other CrossFit exercises will land ya in an orthopedic office. Merely mentioning
My pain is lateral posterior inferior keen pain. Flexion is very limited posterior medial iliac area soft tissue is so tender that it’s like an electric jolt upon firm palpitation. Any suggestions?
Hi Shane, My chronic, 24/7 knee pain was instantly relieved by a lidocaine injection directly into my hip joint (relief lasted about 30 minutes). X-rays show evidence of hip impingement. Have you encountered cases like this and would you expect that improving hip strength/mobility would improve or even resolve knee pain?
@@Dukekengi I still have not gotten to the bottom of my issue. I do recommend finding a doctor who is willing to give you lidocaine injections as a diagnostic tool. Might help to pinpoint the source. My latest theory is that my pain stems from my lower back, but YMMV.
@@GotROM I do common warm ups like jogging, or static bike, add foam rolling sometimes. Has worked on hip related exercise like IT band, pelvic, glutes. But recently noticing that side of knee has problem as well, so maybe knee is come first, that is cause compensation to the hip. If I feel one knee is limited in the frog pose/middle split, can I push it gradually? it feels like its not stuck btw... (walking or jogging is normal) Thanks from Indonesia
Hi Shane. My right foot point out, tibia externally rotated and knee cave in (valgus) and hip impingement. I am very worried because my right single leg squat is horrible. Also love play soccer and constantly have knee pain. Do you have solutions for me? Best wishes
@Daniela Masajes I see what you're saying. Yes, I made some programs and exercises specific to that. Have you checked out my website, gotrom.com? We have The Runner's Knee Program that will fix your knee pain, The Fai FIX for your hip impingement, and Deep Squats for proper alignment when doing squats. Let me know if that helps!
My problems are at the other end ie hip problems; stepping down! I don't have a real knee problem any more - that has been sorted out by exercise - so what would stepping down impingement mean?
It sounds like you've got some problem stepping down which involves some degree of hip flexion + impact. You could certainly explore exercises that improve hip flexion and also build some strength in that range with lunging and step-up/step down variations.
@@GotROM I am doing my hip flexion exercises right now! I don't have any stairs but go up our mountain and down it when it's not too hot! I don't think I could do that after a hip op! Thanks Shane.
il mio problema è il dolore nell'area interna mediale del ginocchio sinistro, quando vado a accovacciare la sinistra ha una curva inferiore e vorrei migliorare la mobilità dell'anca e della caviglia
Ti sento. Bene, per fortuna abbiamo il programma deep squat su gotrom.com. Questo dovrebbe aiutare con la mobilità dell'anca e della caviglia e migliorare gli squat. Fammi sapere se c'è qualcos'altro in cui posso aiutarti.
@@GotROM simply a lot of yoga. As I once asked you, a video about general guidelines regarding stretching could be helpful (For example how to know when its enough and when too much and so on.) If you are interested, for sure. I do think I have to much ego, not good for yoga, in fact for anything. Accepting limits is sometimes hard to get.
What's your opinion? Do tight hips = knee pain? 🤔
it could also just radiate down without any issue at the knee. this happened to me.
@@koDiacc cool! What are you working on?
@@GotROM still not 100% sure, where my problem lies, but stretching the psoas will make it worse in the short term. but some adductor stretching, and glute strengthening made my knee pain go away, only feeling it in the hip for now.
when i try to stretch my left hip flexor my knee locks up
As a former sports trainer I routinely gave my clients a physical stretching session after their workout. Bc most people won’t do flexibility training on their own. It’s difficult to know which muscles are at play when it comes to skeletal imbalances. The body moves along the path of least resistance. It will adjust and modify for injured joints. Further exacerbating the original chronic injury. Tight hamstrings leads to lower back pain. Bc one of its insertions is into the lower back. Bad hips are usually about tight psoas. Getting on the ground with a foam roller is in order for muscular tightness. It’s thee most painful exercise ever, but worth it! The iliotibial band that runs up the sides of the legs are really loaded with knots. Knots form when you exercise. You damage the muscle by challenging it and the fibers tear. As they rebuild stronger, flexibility is crucial to furthering the strength aspect. Think of the muscles like ropes. Every time ya tie a knot in it, it gets shorter. If you don’t bust up those knots, you’ll get pulled out of alignment. And pain results. Four modalities that people need for a successful exercise regimen is strength training, cardio, flexibility and stability. We have over 600 muscles in the human body. Are there that many machines or routines to hit all of them? Probably not huh? Grab a stability ball and challenge your balance! Good luck peeps.
the best video on FAI/Hip impingement yet!
Thank you @iamjason9240. Let me know if there's anything I can help you with.
Having trouble overcoming hip pain from injury. Getting professional help has been hell. I initially bought your hip stick shane and worked, but the muscle knots, exercise I seen to have to do gets hard and harder to do because of pain, wish I had someone as knowledgeable as you around to help me steer these pains away!
This article might help: www.gotrom.com/blog/physical-therapy-for-fai-part-2
Nice video.
Do you think GTPS could cause pain in the back of the knee? especially if bended 180 degrees?
Totally true - learned from painful experiences!
Good to know! Is there anything else I can help you with?
5:25 knee PAYNE
Definitely agree with tight hips = tight knee pain.
Cool! What are you working on?
Exact👍
I have knee pain in my left knee I think it's because of mi hips mobility. I do not do exercises for hip mobility. It's like you said it's the hips that need to work out better.
Cool! Do you plan to add some exercises and self massage anytime soon? If so, you might wanna check out the program I created on gotrom.com. Look it up and search Runners Knee under products. Hope that helps!
Ive watched many of your hip videos, and I definitely have a hip impingement. Is there ways of working around hip impingement for crossfit exercises? Overhead squat, deep squat cleans, snatches... any way i can modify the movements to make it work with my hip impingement limitations? or does this need fixing in order to properly do them.
Yes, absolutely! We have a program exactly about how to do that called "The FAI Fix for Athletes" which covers how to work around hip impingement as an athlete/Crossfitter. Once you do the FAI Fix Basic program (which lays the foundational knowledge) for 2 months, you can get access to the Athletes program. Cheers! Email support@thefaifix.com if you need more info.
CrossFit?! That’s a young person’s sport. If you have any hip pain, squats and other CrossFit exercises will land ya in an orthopedic office. Merely mentioning
My pain is lateral posterior inferior keen pain. Flexion is very limited posterior medial iliac area soft tissue is so tender that it’s like an electric jolt upon firm palpitation. Any suggestions?
Absolutely! Check out this playlist as your guide to improve knee flexion; czcams.com/play/PLBek8msGJAxNcctcln2S6cqcX9M2-w6pE.html&si=byO8KKfxzmqrVOT5
Hi Shane,
My chronic, 24/7 knee pain was instantly relieved by a lidocaine injection directly into my hip joint (relief lasted about 30 minutes). X-rays show evidence of hip impingement. Have you encountered cases like this and would you expect that improving hip strength/mobility would improve or even resolve knee pain?
Did you get any relief from this? My son has the same thing. If so what did you do. He's has cortisone shots in his hips but nothing worked
@@Dukekengi I still have not gotten to the bottom of my issue. I do recommend finding a doctor who is willing to give you lidocaine injections as a diagnostic tool. Might help to pinpoint the source. My latest theory is that my pain stems from my lower back, but YMMV.
If the problem is lateral knee pain, does hip also can be the cause? Thanks from Indonesia
There are several reasons for knee pain, and the hip can be one of them too. When did you start having knee pain?
Felt knee pain lateral one side only, if do the frog pose or middle split... what causes it? Thanks
What are the warm up exercises and stretches that you do before doing the frog pose and middle splits?
@@GotROM I do common warm ups like jogging, or static bike, add foam rolling sometimes.
Has worked on hip related exercise like IT band, pelvic, glutes. But recently noticing that side of knee has problem as well, so maybe knee is come first, that is cause compensation to the hip.
If I feel one knee is limited in the frog pose/middle split, can I push it gradually? it feels like its not stuck btw...
(walking or jogging is normal)
Thanks from Indonesia
Definiteltly i got cam impingment and whenever my hip blocks i feel sharp pain in my inner knee, very annoying!!
Oops... I hear you. I have the entire program on my website. Check it out and let me know what you think. www.gotrom.com
Right - the inner knee feels like bone-on-bone....
Hi Shane. My right foot point out, tibia externally rotated and knee cave in (valgus) and hip impingement. I am very worried because my right single leg squat is horrible. Also love play soccer and constantly have knee pain. Do you have solutions for me? Best wishes
I am a man
@Daniela Masajes I see what you're saying. Yes, I made some programs and exercises specific to that. Have you checked out my website, gotrom.com? We have The Runner's Knee Program that will fix your knee pain, The Fai FIX for your hip impingement, and Deep Squats for proper alignment when doing squats. Let me know if that helps!
@@GotROM thanks Shane. Best wishes from Spain
@@danielamasajes8942 Absolutely! Anytime!
Hip impingement and the sciatic nerve in the back of the knee?
They can happen at the same time, yes.
My problems are at the other end ie hip problems; stepping down! I don't have a real knee problem any more - that has been sorted out by exercise - so what would stepping down impingement mean?
It sounds like you've got some problem stepping down which involves some degree of hip flexion + impact. You could certainly explore exercises that improve hip flexion and also build some strength in that range with lunging and step-up/step down variations.
@@GotROM I am doing my hip flexion exercises right now! I don't have any stairs but go up our mountain and down it when it's not too hot! I don't think I could do that after a hip op! Thanks Shane.
@@janicealderson4329 anytime! Let me know if there's anything else I can help. Cheers!
il mio problema è il dolore nell'area interna mediale del ginocchio sinistro, quando vado a accovacciare la sinistra ha una curva inferiore e vorrei migliorare la mobilità dell'anca e della caviglia
Ti sento. Bene, per fortuna abbiamo il programma deep squat su gotrom.com. Questo dovrebbe aiutare con la mobilità dell'anca e della caviglia e migliorare gli squat. Fammi sapere se c'è qualcos'altro in cui posso aiutarti.
I feel like my knee is chronically hyperextended. I feel a bit lost, I thought all the time I was doing good, but i screw things up lately. Any ideas?
🤔 What type of activities or exercises are you engaged in? Has this been going on for a while now?
@@GotROM simply a lot of yoga. As I once asked you, a video about general guidelines regarding stretching could be helpful (For example how to know when its enough and when too much and so on.) If you are interested, for sure. I do think I have to much ego, not good for yoga, in fact for anything. Accepting limits is sometimes hard to get.
@@ernstlang1746 Have you done much strengthening of the posterior chain? Straight leg deadlifts, for example. Really focusing on getting stronger?
@@GotROM Unfortunately not. I think I have to adress this. Thanks as always for sharing your wizdom!