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 06-13-2012, 09:56 AM   #1
Matt Morris
Member
 
Join Date: Aug 2011
Location: Madison, Wi
Posts: 78
Default MVE (most valuable Exercise) for recovery

Here's the short question:

For rehabing a torn hip flexor/Gracilis attachment point, what is the most valuable exercise to focus on: Front squat, back squat, Pistol, Lunge?

Background info: I'm about 12-14 weeks out from this injury. It only bothers me when I'm in a loaded squat below parallel, or when I catch a snatch/Clean (this doesn't have to be deep, this can be a bit above parallel). I did stim & soft tissue work (excruciating, by the way) for the first 8 weeks or so with little help. Finally, I started a linear progression program with the front squat, starting at 45lbs and doing sets of 20's, and have worked up over the last month to 315lbs for sets of 5. I've been using the K-star voodoo bands during warm ups and workouts (and randomly in the morning and night) and this has helped. Before this, my best squat was 545lbs and my best Clean was 160k, so I figure I'm about 85% back on my Oly work, but further back on my pure strength. I don't have significant pain in the bottom, but I do feel discomfort in the bottom position in my hip/groin and feel as though there is a "dead" spot that isn't contributing to force production or stability. My plan is to keep up with the soft tissue/voodoo bands/stretching while doing another linear progression with one of the lifts noted above. I'm interested to see what people think is the best lift (or combination of lifts) to improve that position.

Also, I'm working with a slight tear in my rotator cuff (supraspinatus), so I'm not including OH squat or any pressing/jerking. I was doing snatch balance to help with the "sudden" firing of that area untill I hurt my shoulder. I think I can work snatch pulls and rowing a bit, but probably not a the weights I was using before for at least a month or two due to that.

Thanks for your thoughts/comments.
Matt Morris is offline   Reply With Quote
Old 06-13-2012, 11:08 AM   #2
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

Hard to comment on without knowing exactly where the injury is and the weaknesses during any of the movements.

Your plan is likley fine.

I would add in some type of primary eccentric component on the hip flexors such as possibly leg raises while slowly lowering them to the ground if that hits the area. If you have access to ankle weights you can load it up.

On the other hand, it might be a good idea to work some wider or narrower squats, depending on your stance, to see if those can hit the areas you need to work on a bit better. Would probably have to back off of the load but we'll see.

As long as the soft tissue work and whatnot are helping you should keep continuing with that.

For the shoulder, work with some turkish get ups, potentially some regular RC exercises, and LYTPs
__________________
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 06-13-2012, 12:25 PM   #3
Matt Morris
Member
 
Join Date: Aug 2011
Location: Madison, Wi
Posts: 78
Default

Thanks Steven,

The hip is a bit hard to describe where it is. It doesn't bother me to bring my knee up against pressure, the way a hip pointer might. I'm tender about two - three inches below the surface of my hip flexor and I can get at it if I come in from a 45 degree angle (as if I was pointing towards my back pocket on the same side, my right side, that is). The issue is more prominent when I squat with my feet together.

Should I reset my linear progression with a more narrow stance squat, or do you think this is a good reason to work on pistols?

Thanks again!
Matt Morris is offline   Reply With Quote
Old 06-13-2012, 06:51 PM   #4
Steven Low
Super Moderator
 
Join Date: Mar 2007
Posts: 3,091
Default

See how pistols go first.... generally speaking requiring the body to do more control is better.

Hip flexor issues are complicated though and if such things don't work it may be a good idea to see a sports physical therapist who can examine you thoroughly
__________________
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
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 02:53 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