Home   |   Contact   |   Help

Get Our Newsletter
Sign up for our free newsletter to get training tips and stay up to date on Catalyst Athletics, and get a FREE issue of the Performance Menu journal.

Go Back   Catalyst Athletics Forums > Training > Flexibility, Training Preparation & Recovery

Reply
 
Thread Tools Display Modes
Old 10-15-2008, 11:40 PM   #11
Thomas Bailly
New Member
 
Join Date: Aug 2008
Posts: 20
Default

Nothing to do with this forum, everything to do with your avatar....
or have you never heard of LFC?
Sorry all,no more thread hijacking...promise
Thomas Bailly is offline   Reply With Quote
Old 10-16-2008, 07:55 AM
Justin Deardorff
This message has been deleted by Justin Deardorff.
Old 10-29-2010, 06:05 AM   #12
Grissim Connery
Senior Member
 
Grissim Connery's Avatar
 
Join Date: Jun 2008
Posts: 624
Default

I read some of the other threads on here about issues in the psoas. I'm not sure how i should correctly go about my issue.

The most limiting physical factor in training BJJ are my psoas hurting. They are never chronically injured, but when training hard, i feel it the most there. it doesn't feel like a classically sore muscle but instead just aches. They tighten up easily the next day when they ache, but luckily i can open them up pretty quickly though with some pigeons and what not. My back will tend to arch a lot as well when things tighten up, but basic standing piked stretched open that up fast. They continue to ache though.

Eventually after training a lot, it feels like a tight string pulling my spine just below the ribs from the inside toward the front and back of my pelvis. It feels like it’s under my abs. This particularly feeling only really occurs on the left side though.

I'm kinda a triangle/omo plata guy now, and i think i have decent hip flexibility except for the hamstrings. I can get my leg close to behind my head without stretching, and after some diligent work i can get it there but uncomfortably.
Lunging type stretches don’t seem to stretch it well. Lunging stretch help open up a lot of other stuff on me (particularly in the glut area of the front leg), but when I try them, I only feel an uncomfortable tugging at the hip flexor area in the back leg, not so much a stretch. It feels like I shouldn’t do it too hard or I will hurt something.

Rotational stretches have a lot of benefit in opening up the areas. Sometimes I try tennis balls and such to try and release them, but these muscles are so deep that it’s hard to get them aside from digging in there with my own hand. I dunno about money right now for a massage. I tried to show my girlfriend where to dig in, but she’s just confused => she’s just still surprised there’s a muscle in there because she feels like she’s trying to move my organs.

My questions:
Is it possible to be flexible in the piriformis and not the psoas?

In order to reduce the ache in the future, would it be better to try to strengthen the psoas outside of squatting (I have no idea how to isolate them), or would it be better to try to place the load somewhere else like the abs?
Grissim Connery is offline   Reply With Quote
Old 10-29-2010, 07:29 AM   #13
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

1. Yes, the piriformis is an external rotator of the hip, and the psoas is a flexor/internal rotator. Since they perform "opposite" functions yes one can be loose and one can be tight.

2. I'd go with some of the hip flexors stretches like are on mobilitywod..... just sit in them until you feel the muscles release. Sometimes it takes a couple minutes or more for really tight muscles.
__________________
Posts NOT intended as professional medical, training or nutrition advice.
Site // Bodyweight Strength Training Article // Overcoming Gravity Bodyweight Book
Steven Low is offline   Reply With Quote
Old 10-29-2010, 08:18 AM   #14
Craig Brown
Member
 
Join Date: Jan 2008
Posts: 220
Default

What Steven said! Just hang out in the stretches for a LONG time. For me also my QL can get hung up as well, so some work on that is good. I find that the Piriformis trigger point needs regular work for me, 'just cause'- I do the version Defranco shows in one of his videos. Somehow this keeps the Psoas for getting as stressed in my case, Steven might know why. I also do the pigeon a LOT on my squat & dead days, in between sets which seems to help.
Craig Brown is offline   Reply With Quote
Old 11-03-2010, 06:48 PM   #15
Yael Grauer
Senior Member
 
Yael Grauer's Avatar
 
Join Date: Oct 2006
Location: Minneapolis, MN
Posts: 1,590
Default

My psoas gets super sore. My body worker makes me lift my leg up while he presses on it. I call it psoas torture. Hurts like hell but helps a lot.
__________________
http://yaelwrites.com
Yael Grauer is offline   Reply With Quote
Reply


Thread Tools
Display Modes

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

vB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT -7. The time now is 03:01 AM.

Powered by vBulletin Version 3.6.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.
Subscribe to our Newsletter


Receive emails with training tips, news updates, events info, sale notifications and more.
ASK GREG

Submit your question to be answered by Greg Everett in the Performance Menu or on the website

Submit Your Question
WEIGHTLIFTING TEAM

Catalyst Athletics is a USA Weightlifting team of competitive Olympic-style weightlifters with multiple national team medals.

Read More
Olympic Weightlifting Book
Catalyst Athletics
Contact Us
About
Help
Newsletter
Products & Services
Gym
Store
Seminars
Weightlifting Team
Performance Menu
Magazine Home
Subscriber Login
Issues
Articles
Workouts
About the Program
Workout Archives
Exercise Demos
Text Only
Instructional Content
Exercise Demos
Video Gallery
Free Articles
Free Recipes
Resources
Recommended Books & DVDs
Olympic Weightlifting Guide
Discussion Forum
Weight Conversion Calculator