Hip problems anyone?

[Ryan]

Ok, if you're a full powerlifter (and possibly even some bench-only guys), you've definitely run into hip issues at one point in time or another.

My hip is screaming at me today after squatting yesterday (odd; this doesn't happen to me often, but the couple of times a year it happens, I have no remedy).

So, I was wondering if you guys have any hip stretching techniques that you use prior to or during squat training specifically to loosen them up and keep them nice and open.

Incidentally, I checked into whether my hip problems could be stemming from any lumbar or sciatic issues, but my chiropractor and orthopedist have both agreed that there don't seem to be any lower back issues in play here.

I have watched some video on YouTube of Bryce Lewis' stretching techniques prior to squatting, and he uses bands and such which I don't have. Obviously, I'm looking into ordering some (for this and to help with my bench work!), but other than that sort of thing, please let me know what hip warmups/stretches/prehab you folks suggest.

*Note: While I appreciate ANY insight, I'm not really looking for "concepts" here or "theoritcal opinions", more looking for specific stretching techniques or prehab routines that apply directly to what we do (powerlifting).

Thanks!

[osu122975]

i bought a foam roller for my hips and IT bands. It helps.

[Ryan]

Jan 8, 2013 11:48:41 GMT -5 osu122975 said:

i bought a foam roller for my hips and IT bands. It helps.

Chiropractor just suggested this too.

Did you get the one that just looks like a big foam tube, or the kind with the spikey things on it?

[rickhussey]

agreed. foam rolling helped me a couple years back. I also started doing very light lunges to help stretch everything out and it seemed to help.

[osu122975]

foam roller, not a rumble roller (spikey things...lol)

[Ryan]

Sounds good.

Thanks.

[dbunch]

I sometime use a thick PVC Pipe. I will add the warning that while you’re using it you may be subject to turrets. But, it is great when you’re done.

[dbunch]

I sometime use a thick PVC Pipe. I will add the warning that while you’re using it you may be subject to turrets. But, it is great when you’re done.

[Ryan]

Yea, I'm looking into getting one of those rollers from elitefts website.

PVC pipe, not so much. lol

If I piss off the wife, that will give her an instrument with which to beat me, so that's a no go.

[dbunch]

LMAO - I read that!

[Rosario-546]

Foam rolling will help but don't poo poo the PVC, because after awhile the foam roller won't be stiff enough to really hit the SI Joint, plus it's way cheaper then those rollers too. But it's going to hurt, but that's the point I beleive.

Checkout this Youtube series if you havn't yet, but you are going to need a band for some of the movements.

www.youtube.com/watch?v=g-mBaHx6Gn4&list=FL4ZeJAJgWFQVLZNpW49mCYw
www.youtube.com/watch?v=Lo59eqVip6I&list=FL4ZeJAJgWFQVLZNpW49mCYw
www.youtube.com/watch?v=1HiB4t11I3Q&list=FL4ZeJAJgWFQVLZNpW49mCYw

www.youtube.com/watch?v=v2NmgPZgKzY&list=FL4ZeJAJgWFQVLZNpW49mCYw

[osu122975]

I too have used a pcv pipe and yes they really hurt. i haven't gotten to the point yet where the foam roller doesn't help - i hope i never do. lol....

[Ryan]

Thanks guys.

[Ryan]

Jan 10, 2013 6:29:50 GMT -5 Rosario-546 said:

Foam rolling will help but don't poo poo the PVC, because after awhile the foam roller won't be stiff enough to really hit the SI Joint, plus it's way cheaper then those rollers too. But it's going to hurt, but that's the point I beleive.

Checkout this Youtube series if you havn't yet, but you are going to need a band for some of the movements.

www.youtube.com/watch?v=g-mBaHx6Gn4&list=FL4ZeJAJgWFQVLZNpW49mCYw
www.youtube.com/watch?v=Lo59eqVip6I&list=FL4ZeJAJgWFQVLZNpW49mCYw
www.youtube.com/watch?v=1HiB4t11I3Q&list=FL4ZeJAJgWFQVLZNpW49mCYw

www.youtube.com/watch?v=v2NmgPZgKzY&list=FL4ZeJAJgWFQVLZNpW49mCYw

Thanks Rosario.

I have actually seen Bryce Lewis demonstrate a lot of that stuff on his YouTube channel. Buying some bands and a good foam roller are high on my list of things to do, but I have also tried the tennis ball stuff in the past and it has helped somewhat, only on my upper back.

On another note, I did some other hip mobility and stretching stuff yesterday prior to cardio and then again after, and I have got to say: I seriously feel like I have new hips. It's really crazy.

Here's what I did, in case anyone's interested-

Mobility stuff, to loosen up the hip joint and SI area (bw only):

2 sets of leg kick-throughs
2 sets of leg swings

Stretching:

2 sets of what I'd call "static lunge" position, where you're positioned like a lunge, but your back leg is up on a bench, strait out behind you, getting the front of that hip as close to touching down on the bench as possible.

2 sets of static hold crossed-leg stuff, where you cross one leg over the other thigh, as though you were sitting in a chair and decided to cross a leg, then leaning over the knee of the crossed leg (if you can picture this). Seems to stretch both the hip joint, the glute, and the hamstring/glute tie-in tendon.

I did this stuff again this morning when I woke up, and aside from my wife laughing at me, it seemed to work pretty well again.