Self test for improvement of femoral acetabular impingement with muscle activity
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- Опубліковано 27 жов 2014
- This is a self test you can try to see if you can affect your hip impingement with better muscle activation and intermuscular coordination.
More FAI videos: • All things FAI
For more relevant hip impingement articles:
Problems with FAI hip impingement - www.uprighthealth.com/blog/fe...
Special test for femoral acetabular impingement - www.uprighthealth.com/blog/FA...
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Going to sum up. Pain in the upper/inner hip/groin for quite a long time like you describe (motion and rotations). Research had me thinking a tear in the labrum in the joint. Then I came across your channel. I'm not 100% yet, but reviewing your therapies (stretches and exercises) has made a huge improvement in mobility and clearing up 90% of the pain. Thank you so much for putting the time into getting this on the web. Your info has been a tremendous help.
Thank you for sharing your story!
Amazingly helpful video. I've had the pain you've described for a long time and it has kept me from doing certain movements; however, so far, trying this trick has removed the pain and discomfort.
I have this hip issue and your theories, stretches and exercises have helped tremendously. Thanks!
Dude I just did this with my client and it worked! Her PT told her that she needed to do a bunch of stretching and rotational strength stuff. Didn't mention how we could reposition her structure through muscle recruitment! Thanks!
Makes perfect sense. Supposedly "bursitis" in both hips and got fed up. Been stretching and lost 18 lbs and got some relief already. Now incorporating your deeper stretch which really hits the spot and watching this video opened my eyes even further. Thank you so much for sharing this. Your "skeleton side" manner is also excellent! Many regards and keep up the fantastic work!
This is so amazing. Thank you for helping me get more range of motion in hip area.
Thank you a lot! This really does help me think and understand the power of tensegrity within the body.
Great very helpfull Video. Thank you.
Thank you so much for posting this! I've recently gotten very involved into my fitness and health and am training to begin doing physique shows yet in the process have noticed a huge issue in my hips and legs. This issue has caused me to get really into training legs especially squats! My warm up weight is 115lbs (my current weight= 135lbs) and as I increase the weight of the course of 10 sets to 155lbs i feel that exact tension across the front of my hip that causes extreme discomfort but if i power through it like you mentioned i feel it "pop" as the muscles in my glutes start to crackle and push their way into place. Once that happens my hips no longer hurt and my gait is even with proper hip muscle action. I've told others and they don't think its the correct way to go about it because of the discomfort level, but in my opinion it works and helps to even my entire body. The only issue is that without thinking the next day my hips have a tendency to go back which is very discouraging and uncomfortable. After all that my question is have you found that continuously forcing them to work correctly has fixed the issue because I feel like when i wake up its back to wrong and hold on to the hope that if i keep pushing eventually itll be constantly in the correct spot and i will no longer have to worry about it. Just as background 4 years ago i was 233lbs, have had 3 acl replacements on my left as well as been hit by a car on that hip as well. Also 1 minor knee surgery on the right
Thank you for being one of the very few on UA-cam that can actually help you to diagnose yourself. I get the pain only with your second test when I cross my left leg up (external rotation). What causes this problem? How do I correct it? I'm more than happy to buy you a venti Frapuccino. My doctors have been pretty worthless so far on diagnosing or recommending anything. Thanks again.
Pinching the glutes seems to help my pain! Weak or inactive glutes could also explain my chronic TFL pain. How often should I exercise the glutes to increase their baseline activity level?
Wow! Unreal! Thanks man!
Sir I'm glad you've come up with these exercises. How often should I do these?
hey matt, love the videos. Like so many others commenting I've been trying out your FAI fix program for about two months now and have seen some improvement. I'm have a question about the first test you give here. My hip flexors are chronically stressed even though they're really flexible and when I do the first test (squeezing butt and raising leg) I find that my range of motion and pinching gets worse; my upper quad is firing like crazy along with the glute. Is that normal? Should I be able to activate the two muscle groups independently? Thank you I deeply appreciate what you're doing
Hi Matt - Thanks for this and all your other videos - very helpful! Is there a test to determine why the upper calf may hurt after running at top end for 2 miles. Not behind the knee, rather then upper back of the leg - it may not even be the calf. Thanks -Hugh
Great video...great information -smart guy! I sit alot!...due to the type of work i do online.I have noticed this hip pain you describe and a very tight feeling I beleive rectus femoral muscle? (outside thigh) I have been working to relax and loosen this muscle every other day or so. I have been getting alot of knee clicking..not so much a pain..but the feeling of it being out of place and an unusual feeling of alignment. does this make sense?...seemed to come out of nowhere 1 day..muscle imbalance I'm assuming?
Works!! nice, thanks
This is terrific thank you! I was trying to figure out why squeezing and lifting could put my hip back into the socket and relieve that painful “locked hip” state!
Dude, thank you.
Hi Matt, could low back weakness be the reason for exacerbating hip impingement discomfort? I was diagnosed with bilateral cam fai. When I foam roll my low to middle back I feel it right at the impingement (in a good way, a relieving pain) and although quite active I have bad habit of slouching for hours on my laptop in the evenings. Now during the shutdown I feel my hips more then ever and I'm probably doing more slouching than ever. Note I'm also strengthening my Glutes every day and have worked on them for the past few years. But nothing specific for my low back apart from compound movement. I signed up to your site but unfortunately I wouldn't be able to afford your skype sessions anytime soon.
Do you have any videos or resources that addresses diastasis recti?
This is definitely something that works for me...try this.
I'm an olympic weightlifter with pain in my left hip near the hip flexor. It's like you said, the moment I squeezed my left glute, the pain went away. I'm very quad dominant when I squat, so glutes never seem to activate during my movements. I'll see what I can do to activate my glutes more. Obviously heavy barbell pulls are off the table for the foreseeable future.
I do get pain when I externally rotate, but I experience big pops when I internally rotate, and right after I get my range back, is this relevant?
How do you work the inner thighs if squeezing the glutes doesn't work to increase the range of motion that has been lost?
My problem is with the 2nd exercise you do (ankle over opposite knee and pushing the knee down).
On my right side i can BARELY even get my ankle over the opposite leg (IT HURTS doing it, trying to do that piriformis stretch) as i have such limited range of motion AND it also hurts in that inner thigh muscle. In fact when my hip and sciatica are flaring, i notice the inner thigh adductor spasm-ing and it feels really tight...
i have no idea what to do, am really trying to work through all of your videos! :)
Worked for me!!
Been confident and trusting in your DIY programs. had x-ray and MRI and some degeneration of SI, hip seems fine. Lately pain in right side butt and down thigh to calf. Help
Hi, I was just diagnosed with bilateral superolateral acetabular labral tears on my right hip. I am having a lot of pain in my groin and I have to use a cane to walk because I am not able to put weight on my right leg. The doctor has advised to get an arthroscopic surgery which has a very low success rate. Please help me out.
I have been diagnosed with FAI and have severe pain in my hip and groin. I tried this and it pinches at just sitting up in the chair without even lifting my leg as I lift the pain increase. Then I tried while squeezing my glutes and my muscles were shaking and my whole hip area from front to back was hurting like achy the pinch might have been a little better, but hard the tell with all the shaking and throbbing in my glutes. Putting my foot over my knee and it was worse! Does this mean my muscles are completely atrophied and where do I start since everything is so painful! Please Help!
I must say, that's a great shirt!
i gett pain when ii squeazz the glute maximum
i can use my hip flexor its normal but when i ssquiiz glute i gett pain
do i have FIA !!!
and put in your mind i have anterior pelvic tilt !
The following : part 2 : the best way as you said is to work the glutes but before to work the glutes, with my experience , the best way to fix the buttock you should work the deep muscles of the hips around the capsule problem ( pelvis trochanterians muscles), the pelvis floor, the transverse muscle and lengthening the deep muscles of all the spine combined with fixing the major muscles of the spacula to improve mobility on the spine and hips. But everybody don't have exatly the same problem of FAI as me.... My I have the Cam effect.
Stretching and foam rolling don't work for people with very deep problem of hips and spine.... It dońt work with me , l lost 10 years :(( you must work and connect the right abdo deep muscles instead to stretching ! And all the stiff muscles will get better...
Last week I started feeling pain in my crotch, as bad as I couldn't put my socks on properly in my right leg, so I went to doctor on Monday and he could not see anything wrong on the Xray, I have an MRI appointment in two weeks because he believes it might be a labral tear. Although the pain has been slightly better recently I still have mobility problems. I just did this test and indeed the pain was reduced after contracting my gluteus.
I do weight lifting and I am really concerned I could hurt myself if I can keep on training.
dude thank you
I got less ROM from activating the glute.
And thanks for your vidéos ! I thing I was alone with this problems:)) and your are very very right , surgery don't helps if you don't work the pression of the hips... The surgery don't help me at all... But I anderstand 5 years after:(((
Hi Sabrina, can you share a bit more about your surgical experience?
Think that this a good one! How to consciously tighten butt -- are you referring to gluteus maximum.
Suggestion: wear shorts so that your knee motion is visible. White would be better than black.
Hi, and thanks for all the videos. However, I have to say that I did have pain in the first test, but could not get it to go away, no matter how much I squeezed my butt. Sorry to ruin your perfect average. Fortunately I had a great PT whose first thought was exactly the same as yours, no butt activation. When some butt exercises did not help, she did some massage on the front/side of my thigh, and the pain noticeably improved. I continued to work on my thighs with a foam roller, and after several sessions, the pain was gone! Seems like my TFL, IT band, whatever were so locked up that no amount of butt squeezing was going to help before they let go. I will go through the rest of your videos since the pain comes back if I forget the foam-rolling and I suspect the tight muscles are a symptom of some imbalances that you might have exercises for.
That's definitely a situation that can come up! The butt-squeeze is just a quick test - not a fix. If your anterior hip is that tense, a little massage can make it easier to get the butt muscles to fire better for sure!
Sorry correct : in the end , l just want to say, you must work and connect the right deep muscles of the hips and spine instead to do stretching and foam roller. And all the stiff muscles tension around hips et and low back Will get down... But I thing you do this technic too ... Pleasure to Read you back and it Will be Nice you explain your technic too ...
Do you do phone sessions
Hi where exactly do you squeeze in your but? I cannot see it in your video I guess I’m doing it the wrong way since it doesn’t change the pain. Maybe you can make a more detailed follow up video 😃 cheers and thanks
Why do I feel more of a pinch when I squeeze?
So let me get this straight, you are hoping to get someone to contract their hip extensors (squeeze the check) while moving and contracting into hip flexion? A co-contraction over the joint basically but the hip flexor has to be more dominant since you are moving into flexion vs. extension (although the extensors are active)... seems difficult
+Brian Diaz you are correct. This is to demonstrate the change in comfortable range of motion when the extensors are working to centrate the femoral head. For many, the extensors are not strong enough/working enough on a regular basis. When going into hip flexion and external rotation, the lack of extensor activity results in poor joint mechanics. This test shows the person what happens when the glutes are on a bit more by using a voluntary contraction.
How can I get that t-shirt? I tried this self-test and it has changed my whole outlook.
+Michael Dooley glad to hear it, Michael! You can get the shirt here: uprighthealth.spreadshirt.com/
:-)
I have the second one. When I tense my glute the pain gets worse. What does that mean?
That's me too
And lack of internal rotation too
Matt, are FAI and SI-joint problems (for me it's hypermobility) linked? Perhaps through a lack of internal rotation that leads to compensatory motion through the SI joint? Which should be treated first? Oh and thanks for all your videos, without you I would probably have given up and went for a bone shave. Cheers.
Glad you have been on a journey away from the bone shave and sorry for the slow reply! SI joint stuff is, in my opinion and personal experience, a result of muscles not firing properly together. Usually it's a combo muscles on that same side hip and some on the other side (which makes you twist your pelvis when doing compound motions), thus creating some not so fun sensations at the SI joint.
Upright Health I just remember I owe you beer money
@@UprighthealthI have internal rotation limited as well, and some pain on the hip when squatting
Weak inactive glute
On the money
Hello guy ! I had a FAI too , the best way to Faure the buttock is to work the back to get longer and stronger ( the deep back muscles: the multifidus...) ... The contraction of the buttock Will be much better with the adductor et abductors...
Im not sure if i have this Impingement or just a partial strain in my hip, i was deadlifting pretty heavy and from what i remember i had a Sudden pain on the lateral side of my hip. but im not sure. Anyway now i feel slight pain in bottom of squat but mostly in the middle part of the deadlift. i feel it on the front of My hip sometimes the side(especially When sumo deadlifting) and also right under my glute. its not super painful but i feel it and im feeling weather too. i have always had clicking noises during the descending part of leg raises but it doesnt hurt unless My legs are straight. What do you think i have? Im currently streching the inside of my thigh and some other excercises to try to fix it
nice shirt