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Old 02-16-2009, 08:40 AM   #11
Brian Lawyer
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If I could just figure out why my hip flexors are constantly fried I would be happy. For example, I did a heavy workout last Friday, you can see digital coaching threads regarding the workout, but it was basically heavy squats and deadlifts. The rest of my body is pretty well recovered today, i.e. 3 days later, except my hip flexors still ache like a mug when I stand up.
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Old 02-16-2009, 05:48 PM   #12
Steven Low
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If I could just figure out why my hip flexors are constantly fried I would be happy. For example, I did a heavy workout last Friday, you can see digital coaching threads regarding the workout, but it was basically heavy squats and deadlifts. The rest of my body is pretty well recovered today, i.e. 3 days later, except my hip flexors still ache like a mug when I stand up.
Might wanna try to get some ART on them.
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Old 02-17-2009, 06:31 AM   #13
Brian Lawyer
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Might wanna try to get some ART on them.
I just did some googling on ART. That sounds like one possible solution to my problem. I wouldn't mind hearing Dr. G's opinion on this.

From what I was reading ART sounds expensive though. First doctor I called on the list was $150 for first visit and $65 for each subsequent. $65 is reasonable but $150 upfront is quite a bit of cash. Any Cheaper alternatives.

Should I try foam rolling my hip flexors more. I generally don't work my hip flexors with the foam roll because I didn't think a foam roll could do anything for tendons and ligaments. I thought foam roll was only meant for muscles. So I usually just roll over my quads quite a bit but don't hit up the hip flexors.
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Old 02-17-2009, 07:27 AM   #14
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You can try it. Use your fingers on yourself too.

Self myofascial release might work well.
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Old 02-17-2009, 09:25 AM   #15
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Tight hip flexors are a big issue with me also. I taped two tennis balls together and roll on that as well as with the foam rollar. Kelly Starrett has a fairly recent blog post demonstrating some great stretches for the hips. Go back a little further and he has some great ones for the lats and calfs/soleus too.

I got some massages as a valentine's gift and plan on using one today. Report back on how it goes...
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Old 02-17-2009, 09:38 AM   #16
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I'd say most of us that sit at desks are going to have tight hip flexors. Mine are pretty horrible.
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Old 02-17-2009, 11:35 AM   #17
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I'd say most of us that sit at desks are going to have tight hip flexors. Mine are pretty horrible.

for truth. I've wadded up motorcycles at high speed both on and offroad, worked many years as a bike messenger and have enjoyed an extensive list of questionable oraganic compounds. Hands down the most damaging thing I have ever done to my body is work at a desk.

re: the Op's ?

What kind of massage to get? seriously, this is a question? just go get one and see how you like it. effectiveness has little to do with "style" and more to do with the practitioner.
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Old 02-17-2009, 11:42 AM   #18
Garrett Smith
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The Bikram series (with or without the heat) has a whole section of hip openers. Until I can pay for Thai massage, that's what works for me, I usually do it twice a week (the day before my OL sessions).
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Old 02-17-2009, 04:32 PM   #19
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The Bikram series (with or without the heat) has a whole section of hip openers. Until I can pay for Thai massage, that's what works for me, I usually do it twice a week (the day before my OL sessions).
Dr. G, Do you have a website link, book, or dvd recommendation for Bikram? I found a Bikram yoga forum or website, but all I saw were some funky yoga language names. I couldn't tell which are the hip flexor poses.

I also had another member recommend Pavel's "Relax into Stretch" book. I was considering getting that since I figured he probably wrote it for more of our type of population, i.e. O'Lifters, versus yoga for a bunch of housewives, j/k.

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I'd say most of us that sit at desks are going to have tight hip flexors. Mine are pretty horrible.
I think you just hit the nail on the head. I sit at desk all day and have usually an hour commute each direction.

So is more stretching really the answer or simply going to aggravate the problem more. I do a fair amount of stretching via DROM warmups prior to work outs and usually on recovery days some AIS and static stretching. I can add more stretching or yoga but will that really help or just contribute to the overuse from squatting 3 or 4 days a week.
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Old 02-17-2009, 04:58 PM   #20
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http://www.products.bikramyoga.com/p...products_id=11 - Audio CDs
http://www.products.bikramyoga.com/p...products_id=10 - Book

I got my audio CDs off of someone on the San Fran Craigslist after Googling.

I think you should get the book if you want to do this--I haven't yet as I have 10+ years of yoga experience and I went to somewhere between 10-20 actual Bikram classes. I think attending some real Bikram classes would also be a good idea.

Do you do any specific hip flexor exercises? KTEs, hanging leg raises, L-sits, GHD situps? Maybe you just need to get them stronger so they can handle the loads of squatting that much. More stretching may not be what you need, strengthening could be just the ticket (particularly strengthening that involves some degree of stretching as well). Credit to Mr. DVS for exposing me to this approach.
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