I've got my GotRom personalised workout from Shane. Only on phase one and has made a massive difference to my FAI #impingment Incorporate tissue work, coincide with band distraction and other exercises to strengthen 👌.. honestly feels soo much better now. Let's just say I have gained soo much more flexibility in my hips....I have tried soo many programs for my FAI and shoulder impingment he is a miracle worker, don't underestimate tissue work guys! 💃
Incredibly helpful! I recently started incorporating the posterior distractions to my hip flexors, adductors and glutes. And then the hamstring band for my pike flexibility. Helps SO much before i get into my full lower-body stretch routine! Works SO well when combined with foam rolling! Thanks for your knowledge!
Absolutely! Definitely try some of the more advanced tissue work (barbells, kettlebells, lacrosse balls, jack knobbers, etc). Helps take things to the next level. :-)
I've been having that "pulling" sensation whenever I do a hip flexor stretch for the past week, and it's bugging the hell out of me. Will totally try this
Thank you so much, I caught my hip impingement at a very early stage, I've been doing these distractions for the past week now and I already feel way more comfortable, so I'm very grateful :)
Hey Pat! Depends on how strong you pull through the bands. If you're generally strong, you might need to start with a heavier set of bands. For beginners, they can choose to get the medium strength bands. Here's the link for them: www.amazon.com/dp/B016AGGBIC?ref=exp_gotrom_dp_vv_mat&th=1. They might be re stocking them anytime soon, and if you need to start with these exercises right away, these bands are generally available in sports stores near you. Let me know if that helps you!
Thanks for the video. I think the degree of (cam) impingement matters for how much one can achieve, even with props like bands. A higher alpha angle (more asphericity) puts a harsh limit on ROM/stretches, no matter how much tissue work I do. Besides, I think there's a risk of injury. During stretches, there's always some pain, but it typically feels tolerable on warm tissue. So, it's easy to overdo a stretch, irritate the joint - more intense delayed pain comes after the body cools down. Do you have any advice how to balance that fine line - to stretch, but not cause delayed pain?
Interioception (body awareness.) Meditation (especially body based meditation like "Vipassana" (Dhamma.org). Also, just trial and error, unfortunately! Meditate on the sensations of your body (body scan) andn keep doing your TSR work and you'll become more "body aware" over time!
Are banded hip distractions safe for someone that has had surgery after a hip fracture to pin the hip and femur back together on one side?Also what if you have a rod placed in the femur of a leg from the hip to the knee?Hip joint on one side feels so jammed that one one is shorter or feels that way and can not walk without feeling that one hip seemed hiked on the shortened side.
If it’s very early post surgery, best to err on the side of caution. When you get the “green light” from your medical team to pursue stretching and strengthening, you can start w/ some light band distractions as part of your stretching.
Where is the video where we can fix this? You mentioned that this doesn’t fix the issue but that you have a video that does - just wondering where that one is
@karanbhasin, check out the faifix.com for the program and I also compiled a list of some exercises for those with hip pain. You can check them here: ruclips.net/p/PLBek8msGJAxNtxFFhEBWrc9RBblottHyJ&si=RrKurbZSIZw2FeTf. If you have any additional questions, please don't hesitate to ask.
@@GotROM I have one important question which is basically when I do the banded mobilization sometimes my lower back hurts - could this be because my core is weak? Been doing dead bug to strengthen my core
@@karanbhasin2834 If you're low back hurts while doing band distractions, it's possible your core isn't lightly engaged and/or you're back is compensating/moving more than it should. Hope that helps! Let me know!
I don't know if science has studied this specifically, but anecdotally it's definitely hit or miss. Especially if you have anterior femoral glide type sensations, which people with hip impingement sometimes do.
I understand that these stretches will temporarily relieve impingement symptoms, but by what mechanism does this relief become permanent? In other words, how is this part of a long term fix?
Good question Brandon. A part of what I teach is the TSR System. It's means, tissue work, stretching and re education. Combining all 3, and consistently doing them will help for permanent relief. If you want to know more, check thefaifix.com. Let me know if you need anything else.
@@GotROM Yep, I’ve purchased the FAI Fix and it’s excellent! I’ve recommended it to others as well. Last question: I only ever feel pain in the posterior part of my knee after sitting/squatting/biking. I know it comes from the hip because the pain goes away with an anesthetic shot to the hip joint (was the only relief I’ve ever felt). Turning my knee inward also relieves the pain (especially while sitting on the floor). Does any of this point to a specific muscle or issue you’re aware of? I’m running through the entire FAI fix program but it’d be helpful to have some focus points to really emphasize. Thank you for all you do!
@@GotROM Does it matter where the pain is? Would lateral be better if the pain is mostly in the groin area? My pain has always been in the groin, except I just did some lateral distraction the other day and it seemed to almost shift the pain to the front of the leg. And I'm a little confused, my physical therapist told me my femur was too deep into the socket, and you said doing it posterior puts it deeper into the socket, so wouldn't that be bad?
Hi Shane, my issue is when I do this, it feels good at the moment and I feel really loose straight after. But the next day my whole hip is extremely sore. I've bought your FAI fix program and I do a lot of tissue work and quad stretching... I'm not sure if this is worsening my impingement, even tho it feels good at the time. Any ideas?
In the beginning we often aren't very well "calibrated" to how much is enough and how much is too much. I used to overdo it regularly before I became more experienced and started to listen to my body's feedback more. Keep trying to tune in to your body and don't ever push through "bad pain." It's a learning curve that everyone must go through (what exercises and what intensity is right for ME.)
Hello Shane! I've been struggling with FAI for 2 years now and I've got minor improvement with foam rolling, strengthening and stretching. I have 0 internal rotation, but I can get pretty good flexion (my leg externally rotates past 90 degrees of flexion though). Now I tried to do the banded distraction on the back with hips flexed at 90 degrees and doing some internal rotations repetitions. After just 2 mins I got up to 15% IR back, which really shocked me because I've always had MASSIVE stiffness in that area. My question is, could it be that simple? The stiffness and pain comes back after a while, but the instant relief and improvement of the exercise could indicate that this is where the problem lies? I'll continuing doing this exercise and see where it goes.
It indicates that you can improve it, that's for sure! If you continue to do that exercise + some new ones you discover, you can probably "cement in" those gains. Wish you luck!
Hi, about 5 years ago i had slipped upper/capital femoral epithisis, had it pinned in surgery, been training awhile now and i can't squat or deadlift because my pelvis tilts towards to unaffected side, so my right hip, the good one, is really low, while the bad one remains quite high. I believe it is due to rotation as it feels about impingy when i try to lower that bad hip more, and i have near zero internal rotation, and stretching it is quite painful, rolling my TFL etc, the muscle tissue is gnarly as hell. Could it be due to missing internal rotation of the left hip that it won't hit depth? or is there something else going on there. I feel unsure whether it could be fixed without surgery, which i don't want as i'm 18.
Hard to give specific guidance without seeing you in-person or via Skype. I would recommend just using the tissue work + stretching + movement re-education we teach and aim for symmetry over time. The only thing you have control over is those 3 things I mentioned anyway. You'd be surprised at how much progress you can make with consistency + time!
Indeed, i'll work with it anyway, it is definitely that internal rotation, as i've improved it slightly and im abit better, only time will tell, thanks.
🎯Want to fix any pain in 90 days (or less) guaranteed? Go to gotrom.com/vip
I've got my GotRom personalised workout from Shane. Only on phase one and has made a massive difference to my FAI #impingment Incorporate tissue work, coincide with band distraction and other exercises to strengthen 👌.. honestly feels soo much better now. Let's just say I have gained soo much more flexibility in my hips....I have tried soo many programs for my FAI and shoulder impingment he is a miracle worker, don't underestimate tissue work guys! 💃
Thank you Rahim! Great to know that the program worked out for you. Reach out to us anytime if there's anything else you need help with.
Damn that second one hit the spot badly. Thank you so much for figuring all this shit out
By badly I mean very well
Great! Is there anything else you want to see from this Channel?
Incredibly helpful! I recently started incorporating the posterior distractions to my hip flexors, adductors and glutes. And then the hamstring band for my pike flexibility. Helps SO much before i get into my full lower-body stretch routine! Works SO well when combined with foam rolling! Thanks for your knowledge!
Absolutely! Definitely try some of the more advanced tissue work (barbells, kettlebells, lacrosse balls, jack knobbers, etc). Helps take things to the next level. :-)
Many thanks. That was very well explained and easy to understand.
Good to know! Thanks too Jose! Might there be other topics you want to see?
Oh, that feels good just looking at it!
For sure! I hope you tried this. If you did, let me know what you think.
Brilliant dude👏🏼
Thank you! Is there anything else I can helpyou with?
Superb at what you do man
Thanks, amigo.
Agreed it's funny how people post videos about acetabular impingement and tell you to pull your femur forward it makes no sense
Parroting others without having gone through it themselves, unfortunately. :-/
I've been having that "pulling" sensation whenever I do a hip flexor stretch for the past week, and it's bugging the hell out of me. Will totally try this
I've got another video about that too. Pelvic positioning (posterior tilt, etc) and tissue quality make a big difference in this regard.
Thank you so much, I caught my hip impingement at a very early stage, I've been doing these distractions for the past week now and I already feel way more comfortable, so I'm very grateful :)
@@GotROM Which video? I've got posterior tilt on my impinged side and don't know what is helping...
Would be a good idea doing posterior band distraction every day to counter sitting consequences and apply some hip flexors strengthening right after?
Try it and see!
Could you please tell me what weight band to buy? Thank you
Hey Pat! Depends on how strong you pull through the bands. If you're generally strong, you might need to start with a heavier set of bands. For beginners, they can choose to get the medium strength bands. Here's the link for them: www.amazon.com/dp/B016AGGBIC?ref=exp_gotrom_dp_vv_mat&th=1. They might be re stocking them anytime soon, and if you need to start with these exercises right away, these bands are generally available in sports stores near you. Let me know if that helps you!
Thanks for the video. I think the degree of (cam) impingement matters for how much one can achieve, even with props like bands. A higher alpha angle (more asphericity) puts a harsh limit on ROM/stretches, no matter how much tissue work I do. Besides, I think there's a risk of injury. During stretches, there's always some pain, but it typically feels tolerable on warm tissue. So, it's easy to overdo a stretch, irritate the joint - more intense delayed pain comes after the body cools down. Do you have any advice how to balance that fine line - to stretch, but not cause delayed pain?
Interioception (body awareness.) Meditation (especially body based meditation like "Vipassana" (Dhamma.org). Also, just trial and error, unfortunately! Meditate on the sensations of your body (body scan) andn keep doing your TSR work and you'll become more "body aware" over time!
Are banded hip distractions safe for someone that has had surgery after a hip fracture to pin the hip and femur back together on one side?Also what if you have a rod placed in the femur of a leg from the hip to the knee?Hip joint on one side feels so jammed that one one is shorter or feels that way and can not walk without feeling that one hip seemed hiked on the shortened side.
If it’s very early post surgery, best to err on the side of caution. When you get the “green light” from your medical team to pursue stretching and strengthening, you can start w/ some light band distractions as part of your stretching.
Where is the video where we can fix this? You mentioned that this doesn’t fix the issue but that you have a video that does - just wondering where that one is
@karanbhasin, check out the faifix.com for the program and I also compiled a list of some exercises for those with hip pain. You can check them here: ruclips.net/p/PLBek8msGJAxNtxFFhEBWrc9RBblottHyJ&si=RrKurbZSIZw2FeTf. If you have any additional questions, please don't hesitate to ask.
@@GotROM I have one important question which is basically when I do the banded mobilization sometimes my lower back hurts - could this be because my core is weak? Been doing dead bug to strengthen my core
@@GotROM or perhaps my lower back pains because my hips aren’t leaning /rocking forward the way they’re supposed to in a lunge position?
@@karanbhasin2834 If you're low back hurts while doing band distractions, it's possible your core isn't lightly engaged and/or you're back is compensating/moving more than it should. Hope that helps! Let me know!
what can i do about bow legs (no operation) ?
But after I do that I got more pain in my outer hips or side of the hips. I did a FAI fix.
Could be a technique mistake (keep practicing) OR maybe you need to do more targeted tissue work to free up the hips before doing joint distractions.
What is the science of not doing band distracted anterior stretches. Is it anecdotal ?
I don't know if science has studied this specifically, but anecdotally it's definitely hit or miss. Especially if you have anterior femoral glide type sensations, which people with hip impingement sometimes do.
I understand that these stretches will temporarily relieve impingement symptoms, but by what mechanism does this relief become permanent? In other words, how is this part of a long term fix?
Good question Brandon. A part of what I teach is the TSR System. It's means, tissue work, stretching and re education. Combining all 3, and consistently doing them will help for permanent relief. If you want to know more, check thefaifix.com.
Let me know if you need anything else.
@@GotROM Yep, I’ve purchased the FAI Fix and it’s excellent! I’ve recommended it to others as well.
Last question: I only ever feel pain in the posterior part of my knee after sitting/squatting/biking. I know it comes from the hip because the pain goes away with an anesthetic shot to the hip joint (was the only relief I’ve ever felt). Turning my knee inward also relieves the pain (especially while sitting on the floor).
Does any of this point to a specific muscle or issue you’re aware of? I’m running through the entire FAI fix program but it’d be helpful to have some focus points to really emphasize.
Thank you for all you do!
Thoughts on distracting straight back vs laterally? Seems like a lot of people are doing it laterally.
Both work. Which "gets it" best for you. I prefer posterior mostly.
@@GotROM Does it matter where the pain is? Would lateral be better if the pain is mostly in the groin area? My pain has always been in the groin, except I just did some lateral distraction the other day and it seemed to almost shift the pain to the front of the leg. And I'm a little confused, my physical therapist told me my femur was too deep into the socket, and you said doing it posterior puts it deeper into the socket, so wouldn't that be bad?
@@doxasticc My pain also shifted anteriorly after doing lateral distraction. Did you ever fix your problem?
This is godly. Thank you
Welcome bro! What other contents do you think might be most helpful for you?
Wjhat are those knee pads called? Whats the brand for that knee pad?
Ab mats...(not sure the brand)
Hi Shane, my issue is when I do this, it feels good at the moment and I feel really loose straight after. But the next day my whole hip is extremely sore. I've bought your FAI fix program and I do a lot of tissue work and quad stretching... I'm not sure if this is worsening my impingement, even tho it feels good at the time. Any ideas?
In the beginning we often aren't very well "calibrated" to how much is enough and how much is too much. I used to overdo it regularly before I became more experienced and started to listen to my body's feedback more. Keep trying to tune in to your body and don't ever push through "bad pain."
It's a learning curve that everyone must go through (what exercises and what intensity is right for ME.)
can this dislocate my hip?
Not at all.
@@GotROM Thanks, will incorporate it to my routine.
Hello Shane!
I've been struggling with FAI for 2 years now and I've got minor improvement with foam rolling, strengthening and stretching. I have 0 internal rotation, but I can get pretty good flexion (my leg externally rotates past 90 degrees of flexion though). Now I tried to do the banded distraction on the back with hips flexed at 90 degrees and doing some internal rotations repetitions. After just 2 mins I got up to 15% IR back, which really shocked me because I've always had MASSIVE stiffness in that area. My question is, could it be that simple? The stiffness and pain comes back after a while, but the instant relief and improvement of the exercise could indicate that this is where the problem lies? I'll continuing doing this exercise and see where it goes.
It indicates that you can improve it, that's for sure! If you continue to do that exercise + some new ones you discover, you can probably "cement in" those gains. Wish you luck!
Hi hows your hip today? And what die you mean with internal rotation repetitions?
@sebzdaman3170
Hi, about 5 years ago i had slipped upper/capital femoral epithisis, had it pinned in surgery, been training awhile now and i can't squat or deadlift because my pelvis tilts towards to unaffected side, so my right hip, the good one, is really low, while the bad one remains quite high.
I believe it is due to rotation as it feels about impingy when i try to lower that bad hip more, and i have near zero internal rotation, and stretching it is quite painful, rolling my TFL etc, the muscle tissue is gnarly as hell.
Could it be due to missing internal rotation of the left hip that it won't hit depth? or is there something else going on there.
I feel unsure whether it could be fixed without surgery, which i don't want as i'm 18.
Hard to give specific guidance without seeing you in-person or via Skype. I would recommend just using the tissue work + stretching + movement re-education we teach and aim for symmetry over time. The only thing you have control over is those 3 things I mentioned anyway. You'd be surprised at how much progress you can make with consistency + time!
Indeed, i'll work with it anyway, it is definitely that internal rotation, as i've improved it slightly and im abit better, only time will tell, thanks.
Pls i need help for labrum hip tear 🙌🏻
Hey, I had labral damage too! Try out TheFAIFix.com - it will help, big-time!"
Thankyou!!
Welcome!
Have you ever heard of someone having sexual issues due to this kind of hip impingement? My left inner groin deep near the joint never relaxes
Hi, what band is that?
Hey Matt, these are assisted pull up bands. You might wanna check this out: www.amazon.com/shop/gotrom.