Uneven Hips CAUSING Knee Pain? | Case Report
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- čas přidán 23. 07. 2024
- 🧑💻 Full show notes, blog post, and more can be found here: zaccupples.com/knee-pain-case
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Does your hip ever drop down and rotate funky when you are doing exercises like step-ups and downs? Do you ever wonder why?
Well, we cover the why and some fixes in today's post, where I go through a case study that dealt with this exact issue.
And the fix only took 3 exercises.
Check it out!
In this video, you'll learn:
1. What a flat turn compensatory strategy is (perfect for pelvic asymmetries)
2. How a lateral pelvic tilt compensation occurs and presents
3. 3 moves to correct a right lateral pelvic tilt
4. and more
Let's get to it!
⏰ TIMESTAMPS ⏰
00:00 - Intro
01:21 - Case overview, first session
10:15 - Second session overview
12:03 - The first exercise - starting the turn
17:19 - Second exercise - Hip approximation
21:14 - Cleaning up the step up
22:27 - Case debrief and The 4 steps for FIXING flat turns
26:10 - Sum up and Outro
📸 PHOTO CREDITS 📸
Photo by Kindel Media: www.pexels.com/photo/a-woman-... - Věda a technologie
I've been trying to get rid of exact same thing since childhood. For 10 years I tried to get what's messed up with me. PT, doctors, chiropractors - everyone tried to convince me everything's fine or insisted on immediate surgery. How could it be fine, if I feel constant tightness and pain?
So I decided to take life in my own hands. A long way - I've tried all yoga modifications, pilates, gym, walking, breathing techniques, pri - and nothing helped for 100%. Quite a disturbing feeling :)
And now I've done first exercises and bam. It's gold. I can breathe fully immediately after, annoying pain - gone.
Maybe you'll miss my comment, but.. may force of the world be with you. Can't express how grateful I am. Thank you, man.
Wow!!! That’s so dang cool! I’m really happy for you 🤗🤗🤗
I’ve been battling with this exact issue for the past 10 years. From doing these exercises for literally 1 night, I am already starting to feel my hip open up and my hamstrings and glutes firing up for the first time since high school. I can’t thank you enough 🙏🏾
So awesome to hear!!!!!!
You do know how to explain difficult things well and make them understandable.
That’s my goal. I appreciate you!
Very helpful. Highly appreciate.
Glad you dig it!
Thank you for your content.
Happy to have you here!
im in a similar situation gonna give these exercises a try thanks 🙏🏻
Best of luck!
Hey big Z! Can we get more of these deep dives and case studypresentations (& more debriefs!) please!
Hello Zac, thank you for your content - highly appreciated!
Can an individual also have a LEFT lateral tilt compensation on top of the flat turn? instead of the right one like the individual in the case study. Best regards from Germany!
Can a flat turn to the left be called as a compensation on top? If so, can those moves you showed, just be used for the other side? (ISA narrow)
Thank you ! 🙌
Thank you very very much, very helpful
Please do more about cases report.
does the knee goes into valgus to compensate the pelvic tilt??
Got a bunch in the pipeline 😉
The valgus often corresponds with the tilt you describe
Hi new fan here!! Is this case a rotated pelvis to the right(since he lost right ir) with a hip hike in the right? Thanks for the ways you provide us with to work on details!!🙏🙏
You got it!
Hey Zac, Can narrow flat turn to the right be considered right foot is missing a early representation of
the foot ,Can it be used supine cross connect(right foot on the wall) to fix.Thank you🤩
If foot is supinated and can’t pronate, then yes. Though left would also be valuable due to ER deficits on left
Hello,so i love squatting a lot i went to do a scan, and found i have hip asymmetry on left side,so i tend to get knee pain on left side,can i still do this and squat at the same time considering i now squat one per week or i shouldn't perform squats for now?
It depends on a lot of factors, no one Is perfectly symmetrical. Squats sometimes can help, just depends on variation, technique, and your presentation. Likely many other factors as well
Good one Zac,
you had to be quite the detective on this one but seemed like a great strategy to orient the bones into one alignment and then recruite muscles via the exercises to turn him back to the lefy.
I know how hard it must have been though because I also found that I lack, and still do, space on that left side but not because I haven't got enough back-opening on that left side but because of pesky ER'd ribs on that left side that refuse to budge and move up/down like a slinky toy.
Appreciate it. Get that exhale on point!
Hey zac i am confused with ant Expansion in the pelvis. Something i dont get.
1. Narrows Lack ir (Expansion ant), your drawing showed like they Lack ER. I assume there is not the first compensation?
2.bill said Counternutation is dorsal rostral (Expansion Post.). How can that be if it compresses post.
3. And if counternutation expands ant. Why would you do excercises for ant Expansion with nutation excercises?
1. This is further compensation due to orientation.
2. It compresses posterior pelvic floor, but expands the axial skeleton posteriorly. Just like posterior thoracic diaphragm contraction expands the DR
3. Hinging stuff
Hello Zac, somewhere around 8th minute you said that right anterior outlet will have reduced muscular activity, but few moments before on your drawing you said that right anterior outlet is concentric, or I got that wrong? Thanks in advance
First case is deep muscles, second is superficial
@@ZacCupplesPT Thanks man 👍
Well done. How about next case being a right oblique wide isa dude?
I have a couple of these coming in the pipeline. Stay tuned
Could this also be a reason why people get knee pain on split squats, or regular squats too? I get knee pain from most knee bending exercises.
It could
Would the same sequence apply for a wide isa? - the flat turn/not the degree part?
Not necessarily
@@ZacCupplesPT How would it be different for a wide?
@@beactivelifestyle Stay tuned :)
Why right leg reach forward can increase hip IR?
Contralateral rotation is associated with IR
Why left straight leg raise ROM is less than R?
Has to do with way pelvis turns
"hey man show me that crazy little walk you just did there slow down" ) lucky individual, i must say! my right knee sometime says "no" to some technics tooo😢 great job Zac!👍
YOU GOT THIS!!!
@@ZacCupplesPT Zac, you're a genius, it's a pity that there are so few such specialists.
@@user-fe6hb7hu3l You are too kind
I got something like this, but left knee pain. Lost IR on the right. Weight is 75% on the left side. Live in Poland though… ;( Would love to see a coaching like you here ;(
Might still go with protocol, but depends on how other stuff looks. Also, I do offer remote consults if you are looking to improve your movement
@@ZacCupplesPT Your training would be 100% valuable, even online I feel (got some understanding), but I’ve got other expences to cover. In Poland your currency, $, is almost 4,5 what we have to pay here. Meaning: it’s A LOT here. Too much for me. Still, one day I might afford to reach you Zach ;) Have to be super patient.
@@maciejsiedziako680 I'll be here when the time is right :)
I wish i can have someone work with me regarding the lateral pelvic tilt I've been dealing with for nearly 3 years.
Feels like my right leg is longer than my left. Can't feel left hip like i do with my right when standing. When sitting, it feels like i have a book underneath the right side of my butt. Left foot pronates in which leads to left knee pain, and i also have right hip pain. My right lower back is tight and it feels like it's tugging on my right pelvis and spine. Also, when im on both knees, my right femur feels longer. Spent a lot of money to find answers... out of options now.
Where are you located? I might be able to find someone’s I’m sorry to hear you’ve been struggling with this
@@ZacCupplesPT Dallas metroplex
@@JDwJC11 Mattias is my guy - www.empoweredperformancept.com/
@@ZacCupplesPT thank you sir.
@@ZacCupplesPT Do you know anybody in the Bay Area/San Francisco? Appreciate the video!
More of this case studies pls 👏
if one have left IR~5° right IR~10° , SLR L
Got plenty in the pipeline :)
And it could be. What's the ISA presentation?
@@ZacCupplesPT narrow; and btw hip ER also limited more on the left
@@2fastnfurious4u Is it also limited on right? If so, you have to improve that first. Likely AP compressed with slight flat turn (based on dec L ER), but you gotta open up some space first.
I would be looking at this stuff - czcams.com/play/PL5nggx-TVYqNWm8Xch37TRilahip2pZlJ.html
When i was 13 something caused me a physically torturous experience that destroyed my life mentally and emotionally as well. Long story short, with crappy advise, an uneven shlulder problem grew into exavrly this what you show. I remember doing the exact opposite of what youre saying here although intendimg to do what you're instructing. I recently started recovering emotionally and got on track, and now i got the knee pain again which was gone for years since all i did was lay on the couch. Funnily, the right knee as well... and now i see that the stretches i was instructed to do only harmed me and you explain here why, which i already figured out on my own but now you confirmed it and i know it isn't just my random idea.
Yesterday i went to a therapist again and he kept giving me bad answers.
I just hope this reaches as many people as possible. While this is so simple i already have figured it out on my own with no trainimg, it's really difficult to mavigate especially when the pain is attached to mental and emotional problems.
Thank you for sharing your story. I'm sorry that you went through what you went through. I'm glad to hear you are on the road to recovery with it though!
I hope the moves are helpful and I really apprecaiate your support
You've got quite good calf genetics
Thanks ma and pa
Pretty much a Pelvis Course snippet.
Just any pelvis course? Lol