I needed this video. My question is this- when I get into a squat position for a few minutes, when I stand up I have a strong pain that seems to come from the front of my right hip just around the oblique (kind of high groin area). I've rolled it with a softball, and after a few years it has become less painful. But it refuses to go away. Could it be psoas? Man I need a live in therapist!
Is there anything you can do to prevent or delay hip impingement? As I understand it, it's caused by formation of bony tissue in response to certain pressure in the hip capsule from the femur. This would suggest that it's preventable if you stop the "wrong" pressures....is it just a case of better hip mobility, and if so, specifically what type of hip mobility (also an explanation of the "wrong" hip positions that could lead to hip impingement over time). Edit: also would love if you could explain a little more about preventing labrum issues
Hard to say without seeing exactly where you are feeling it. If it's more inner groin / adductors than the Hip Stick will be a LOT better than a softball. If it's more high quad area then I have other videos about using a barbell on that area. The Body Back Buddy tool (in a seated position) also works. Also improving hip capsule mobility, glute mobility, hamstring flexibility and ankle dorsiflexion will decrease that pain. Hope that helps! -Shane
You should be able to use The Hip Stick without a problem. You should be fine with the Hip Capsule mobilization too. You will need to slowly test the waters with the core / pelvic control training. Just go slow and be mindful and progress slowly over time.
@@GotROM thanks for the reply! I am trying to practice a daily stretch and strengthen routine that I can do when lying on my back, after a day of sitting. I have gathered up several moves from your videos already😆 now I'm looking for some moves that can effectively stretch my back, neck and chest.
This is absolutely brilliant! And the tool! SO lever. I truly admire your understanding of kinesiology+anatomy, and how you don't over-complicate things that are actually so easy to complicate. Love your work. You are an inspiration. Thank you SO much! And PLEASE keep it up!!
Hi just wanted to say I found you randomly today because of groin discomfort squatting. I just wanted to thank you for your video. I literally couldn't do one squat with my feet more than hip with apart and it looked awful and didn't feel much better either. I managed a few decent light reps today and still some minor discomfort but I can work on that thanks to you. I just wanted to give praise where its due because it was the only video I could found that really understood my problem and knew how to fix it. I actually have wrist pain on my right wrist on the outside if that makes sense. It comes and goes after a month or so and I can't pin point why. If you can help.
Awesome! Glad you found the video helpful! Regarding the wrist pain - are you typing on a computer alot? Might wanna take a look at wrist positioning and see if your kind of "bent at the lateral wrist" (ulnar deviation)
Sorry. No I'm not in front of a computer all day. Its from lifting as far as I know. It's bad enough to make me wince when it's bad but I don't know what causes it. I did a heavy shoulder press last week if that helps but I thought my form was on point. Probably from the missus making me do the washing and ironing in my opinion. Do you do doctors notes???
#GOT ROM I will never understand how one of the Best Channels don’t have the followers-it should have! This guy is One of the Best I’ve watched! Help me a lot !
Hey Shane, I’ve been working on my hips for 2 years, following your program and it’s made profound changes to my hip pain and mobility. So thank you for the effort you have put into this over the years. Unfortunately my hip IR only ever gets to max 15 degrees, what could I be missing, or maybe I am at my maximum anatomical range. Ps I have been so impressed by my progress so far that I continue to recommend your program to many of my own patients!
hey Shane, I have worked from the FAIFIX program for the last 2 years. But still the IR problem is persistent. Perhaps it’s a case of doing deep tissue every day again, this is what I needed to do for the first 4 or 6 weeks, a daily deep tissue and stretching session that took me about 3 hours, this removed most of the deep hip pain. Since then it has been on average 3XW for the rest of that year. Now it’s once per week if I’m lucky. But I use kettlebell for groin. Quadballer for middle and outer quad. Baseball for TFL & glut med, then scrub my medical quad. Follow this by about a 45 min stretch. I have to admit that I don’t do any were near the strengthening that is required, I wonder is that just the problem here? More focus on strength now? Also for the last month I have been focusing a lot on my ankle mobility which is terrible and which I was only half heartedly dealing with over the last 2 years, I was more focusing on the hip due to the deep pain and the catching and ‘locking up’ of my damaged labrum.
David Sweeney More strength is a worthwhile experiment. Also tools to get even deeper layers of adhesions is a good idea. Think Hip Stick, Jack Knobber II, etc
Man mine is opposite I’m stuck in internal rotation of my hip can you suggest me what has to be done I have seen all of your videos everything you say make sense
Shane, I have a stroke client who is restricted on both sides. There is absolutely NO movement. I take this to mean that it's his genetics and he probably won't get much ROM. He has done a lot to help himself and is very functional now, though he has some "foot" issues on his affected side which limits which creates supination on his right side (affected stroke side). Your thoughts?
Always have to respect our genetic limits while working patiently (with a positive attitude) on what we CAN control. Hope he continues to make progress! Cheers! -Shane
Hey, JK ! You asked about The Hip Stick, so I just wanted to let you know it's available again: www.gotrom.com/the-hip-stick It will sell out quickly, and the price will go up after this batch, so just wanted to give you a heads-up! ☺️
Great video, I've been trying to sit like you were sitting in the beginning for a while so that I can meditate comfortably, but I get inner knee pain where my adductors cross over my inner knee (Pes Anserine) and it gets amplified when I internally rotate the hip and get the sole of the foot facing upwards. Do you think these exercises will help me to sit like that? Any tips are greatly appreciated.
Hey Shane, I have a question when I put my leg in internal rotation my TFL area cramps up. I want to know is it cramping because it needs to be massaged and stretched or cramping because it needs to be strengthened
Sometimes muscles just cramp when they are shortened AND trying to contract. Only way to tell is have it massaged (I have a good technique in my "Terrible TFL" video and some other videos. If it feels junky, soften it up and then re-test the IR cramp!
Great info! I have that exact problem. I also get a nasty, stinging pain in the inner thigh that shoots down the leg when squatting down. Could that be due to "gunked up" adductors? Will these exercises help relieve the pain, or are they only restoring the movement?
Absolutely they will relieve pain! We have 3-4 different variations of adductor tissue work in The FAI Fix program. Including this Hip Stick tool. Check it out! TheFAIFix.com
can you please make a detail video on knock knees what causes it if not please tell me in comment which exercises is good for like external rotation or internal adduction exercise or abduction please please it's a request
Hello! All my life I thought I have bow legs, but I actually have femoral antiversion. Pattela is a little down and turned inward. What helps here? I am not for surgery 😐 to work on gluteus, quads? Adductors?
Hello, thank you for the video. I have one hip (or leg) that is more turned internally than the other. I feel I'm walking with a wooden leg that is longer. On the same leg, the knee can't really fully extend, when I'm sitted on the floor, leg extended for example or when I walk. I'm not asking for a complete guide to heal this but I'd like so help on where should I start (I already massage, stretch and so on) and especially which person should I seek the help from. Hope you can help me.
When I stand without moving I tend to let the same leg (right leg) go away from my body to right and back aswell. And I feel I'm completly straight this way..
As you said, hard to give a complete guide over the internet with just a text description. :-P Might want to check out your TFL, lateral hip and adductor group on the internally rotated leg. For the knee that won't straight, search "terminal knee extension" on RUclips and start exploring. :-) Hope that helps a bit.
Please how can I get that hip stick? The problem is, I had the surgery already in 2009. The pain has decreased but another kind of pain came up. The top of my left abductor is painful. I have a burning sensation. It's hurting if I try to squat. I consult massage therapist. they could not get that spot. I can the painful spot when I move my leg but when the RMT tries hard to get to the spot. It's impossible. So your hip stick my help, thanks
Hi Rick! Glad you asked. Usually it's good to start with a lighter load, and then progress it in the long haul. How does the light weight feel for you?
Hi , Is possible to overuse of Hip flexors lead to internal rotation deficiency and weak hip internal rotators and then lead to low back pain inhibited glutes and obliques and IT band friction ? Thx in advance!
hi. I'm foriegner, sorry for poor english, my question is if i was born with externaly rotated pelvis, in that case this training would work? some people say my structure of externaly rotated pelvis can not be adjusted by exercises. thanks
I have a question, What causes knee pain, especially inner knee pain when doing internal hip rotation exercises? I get a pinching pain in my inner knee when doing internal hip rotation exercises.
I'm not a doctor, so please don't take my answer as certain, but I've read that when that happens is because you are compensating your lack of mobility in the hips with mobility in the knees, which can be hurtful, so try not do so
QUESTION: Got any questions for me? I'll do my best to answer them here. :-)
I needed this video. My question is this- when I get into a squat position for a few minutes, when I stand up I have a strong pain that seems to come from the front of my right hip just around the oblique (kind of high groin area). I've rolled it with a softball, and after a few years it has become less painful. But it refuses to go away. Could it be psoas? Man I need a live in therapist!
Got ROM can we do this exercise when we have low back pain because of sacraliation l5 and have bulge ?
Is there anything you can do to prevent or delay hip impingement? As I understand it, it's caused by formation of bony tissue in response to certain pressure in the hip capsule from the femur. This would suggest that it's preventable if you stop the "wrong" pressures....is it just a case of better hip mobility, and if so, specifically what type of hip mobility (also an explanation of the "wrong" hip positions that could lead to hip impingement over time).
Edit: also would love if you could explain a little more about preventing labrum issues
Hard to say without seeing exactly where you are feeling it. If it's more inner groin / adductors than the Hip Stick will be a LOT better than a softball. If it's more high quad area then I have other videos about using a barbell on that area. The Body Back Buddy tool (in a seated position) also works. Also improving hip capsule mobility, glute mobility, hamstring flexibility and ankle dorsiflexion will decrease that pain.
Hope that helps!
-Shane
You should be able to use The Hip Stick without a problem. You should be fine with the Hip Capsule mobilization too. You will need to slowly test the waters with the core / pelvic control training. Just go slow and be mindful and progress slowly over time.
I didn't know there's such an area until I watched this video. My internal rotations are so tight! Thanks for your video my body feels more relaxed
Hey, you're welcome! Happy to help. Anything else you wanna see? What are you working on?
@@GotROM thanks for the reply! I am trying to practice a daily stretch and strengthen routine that I can do when lying on my back, after a day of sitting. I have gathered up several moves from your videos already😆 now I'm looking for some moves that can effectively stretch my back, neck and chest.
This is absolutely brilliant! And the tool! SO lever.
I truly admire your understanding of kinesiology+anatomy, and how you don't over-complicate things that are actually so easy to complicate.
Love your work.
You are an inspiration.
Thank you SO much!
And PLEASE keep it up!!
Thank you so much!
Awesome video. Thank you so much for sharing your knowledge!
Of course, Lori! Anytime! Is there anything else I can help you with?
One of the best videos I've ever seen! Thank you 😊
Yo' welcome! What are you working on now?
Hi just wanted to say I found you randomly today because of groin discomfort squatting. I just wanted to thank you for your video. I literally couldn't do one squat with my feet more than hip with apart and it looked awful and didn't feel much better either. I managed a few decent light reps today and still some minor discomfort but I can work on that thanks to you. I just wanted to give praise where its due because it was the only video I could found that really understood my problem and knew how to fix it. I actually have wrist pain on my right wrist on the outside if that makes sense. It comes and goes after a month or so and I can't pin point why. If you can help.
Awesome! Glad you found the video helpful! Regarding the wrist pain - are you typing on a computer alot? Might wanna take a look at wrist positioning and see if your kind of "bent at the lateral wrist" (ulnar deviation)
Thanks! I'll look into that.
Sorry. No I'm not in front of a computer all day. Its from lifting as far as I know. It's bad enough to make me wince when it's bad but I don't know what causes it. I did a heavy shoulder press last week if that helps but I thought my form was on point. Probably from the missus making me do the washing and ironing in my opinion. Do you do doctors notes???
awesome video. i liked the dead bud progressions and it was a good quick review of hip anatomy. thank you for sharing!
Sure! What other contents do you want to see?
@@GotROM haven't dug too deep into your channel yet, but some FAI or hip labral tear rehab content would be great!
@@wolffpackfitness there's a whole lot on here and I created a program solely for that too. Check this link: www.gotrom.com/the-fai-fix
#GOT ROM I will never understand how one of the Best Channels don’t have the followers-it should have! This guy is One of the Best I’ve watched! Help me a lot !
Thank you! Which particular topic helped you a lot?
Awesome video man. You've been a huge help to me!
Caleb Gorman Thanks!
Same here
Thank you!
Hey Shane, I’ve been working on my hips for 2 years, following your program and it’s made profound changes to my hip pain and mobility. So thank you for the effort you have put into this over the years. Unfortunately my hip IR only ever gets to max 15 degrees, what could I be missing, or maybe I am at my maximum anatomical range. Ps I have been so impressed by my progress so far that I continue to recommend your program to many of my own patients!
Hey, David - what have you tried so far for IR? Have you watched and tried all the exercises in the previous (2016) video?
(and thank you for the kind words!) :-) Glad you made profound changes!
hey Shane, I have worked from the FAIFIX program for the last 2 years. But still the IR problem is persistent. Perhaps it’s a case of doing deep tissue every day again, this is what I needed to do for the first 4 or 6 weeks, a daily deep tissue and stretching session that took me about 3 hours, this removed most of the deep hip pain. Since then it has been on average 3XW for the rest of that year. Now it’s once per week if I’m lucky. But I use kettlebell for groin. Quadballer for middle and outer quad. Baseball for TFL & glut med, then scrub my medical quad. Follow this by about a 45 min stretch. I have to admit that I don’t do any were near the strengthening that is required, I wonder is that just the problem here? More focus on strength now? Also for the last month I have been focusing a lot on my ankle mobility which is terrible and which I was only half heartedly dealing with over the last 2 years, I was more focusing on the hip due to the deep pain and the catching and ‘locking up’ of my damaged labrum.
David Sweeney More strength is a worthwhile experiment. Also tools to get even deeper layers of adhesions is a good idea. Think Hip Stick, Jack Knobber II, etc
Thank you, thank you!
Anytime! What else are you working on?
Since you mentioned the core, I wish you would have touched on the over use or reliance of belts in the gym.
Good point! Definitely applies to a lot of gym-goers!
Man mine is opposite I’m stuck in internal rotation of my hip can you suggest me what has to be done I have seen all of your videos everything you say make sense
Hi @ViralKings! Sure! At 1.26 on this video, the exercises to help you will be the best ones to follow. Hope that helps! Let me know!
Shane, I have a stroke client who is restricted on both sides. There is absolutely NO movement. I take this to mean that it's his genetics and he probably won't get much ROM. He has done a lot to help himself and is very functional now, though he has some "foot" issues on his affected side which limits which creates supination on his right side (affected stroke side). Your thoughts?
Always have to respect our genetic limits while working patiently (with a positive attitude) on what we CAN control.
Hope he continues to make progress!
Cheers!
-Shane
Watching this from your blog posts! When will the hip stick be back in stock?
Hey, JK ! You asked about The Hip Stick, so I just wanted to let you know it's available again: www.gotrom.com/the-hip-stick It will sell out quickly, and the price will go up after this batch, so just wanted to give you a heads-up! ☺️
@@GotROM nooooo and it's sold out again 😭
@@Dr_JK We will re stock soon!
Great video, I've been trying to sit like you were sitting in the beginning for a while so that I can meditate comfortably, but I get inner knee pain where my adductors cross over my inner knee (Pes Anserine) and it gets amplified when I internally rotate the hip and get the sole of the foot facing upwards. Do you think these exercises will help me to sit like that? Any tips are greatly appreciated.
Yes, they should help! Also sitting on a higher cushion will help. Search this RUclips channel for my video about meditation posture. :-)
Hey, a question. Won't smushing a petal against the floor bring my hips into posterior tilt?
Hey Shane, I have a question when I put my leg in internal rotation my TFL area cramps up. I want to know is it cramping because it needs to be massaged and stretched or cramping because it needs to be strengthened
Sometimes muscles just cramp when they are shortened AND trying to contract. Only way to tell is have it massaged (I have a good technique in my "Terrible TFL" video and some other videos. If it feels junky, soften it up and then re-test the IR cramp!
Great info! I have that exact problem. I also get a nasty, stinging pain in the inner thigh that shoots down the leg when squatting down. Could that be due to "gunked up" adductors? Will these exercises help relieve the pain, or are they only restoring the movement?
Absolutely they will relieve pain! We have 3-4 different variations of adductor tissue work in The FAI Fix program. Including this Hip Stick tool. Check it out! TheFAIFix.com
can you please make a detail video on knock knees what causes it if not please tell me in comment which exercises is good for like external rotation or internal adduction exercise or abduction please please it's a request
Hello! All my life I thought I have bow legs, but I actually have femoral antiversion. Pattela is a little down and turned inward. What helps here? I am not for surgery 😐 to work on gluteus, quads? Adductors?
Hello, thank you for the video. I have one hip (or leg) that is more turned internally than the other. I feel I'm walking with a wooden leg that is longer. On the same leg, the knee can't really fully extend, when I'm sitted on the floor, leg extended for example or when I walk. I'm not asking for a complete guide to heal this but I'd like so help on where should I start (I already massage, stretch and so on) and especially which person should I seek the help from. Hope you can help me.
When I stand without moving I tend to let the same leg (right leg) go away from my body to right and back aswell. And I feel I'm completly straight this way..
As you said, hard to give a complete guide over the internet with just a text description. :-P Might want to check out your TFL, lateral hip and adductor group on the internally rotated leg. For the knee that won't straight, search "terminal knee extension" on RUclips and start exploring. :-) Hope that helps a bit.
Thank you for the answer, I'll look into it !
Please how can I get that hip stick? The problem is, I had the surgery already in 2009. The pain has decreased but another kind of pain came up. The top of my left abductor is painful. I have a burning sensation. It's hurting if I try to squat. I consult massage therapist. they could not get that spot. I can the painful spot when I move my leg but when the RMT tries hard to get to the spot. It's impossible. So your hip stick my help, thanks
i have a hip impingement and it feels pain while walking and doing some excercise..😢
Yes, that is one symptom that can be painful to manage. Have you checked the Fai Fix Program? Its on faifix.com
The band Centration what’s the strength of the band? I got thicker one but it says light. I’m on FAIfix program.
Hi Rick! Glad you asked. Usually it's good to start with a lighter load, and then progress it in the long haul. How does the light weight feel for you?
Hi , Is possible to overuse of Hip flexors lead to internal rotation deficiency and weak hip internal rotators and then lead to low back pain inhibited glutes and obliques and IT band friction ? Thx in advance!
Yes, that's possible. Check out our new video on hip IR we posted recently.
hi. I'm foriegner, sorry for poor english, my question is if i was born with externaly rotated pelvis, in that case this training would work? some people say my structure of externaly rotated pelvis can not be adjusted by exercises. thanks
The pelvis can't be re-structed, BUT you can MAXIMIZE the flexibility and motor control of the MUSCLES!
I have a question,
What causes knee pain, especially inner knee pain when doing internal hip rotation exercises? I get a pinching pain in my inner knee when doing internal hip rotation exercises.
I'm not a doctor, so please don't take my answer as certain, but I've read that when that happens is because you are compensating your lack of mobility in the hips with mobility in the knees, which can be hurtful, so try not do so
Erick Macias nailed it with his answer!
What do you call that tool in the first exercise?
The Hip Stick.
Thank you, sir. I’ll buy one. Thank you for your videos, too. I just started yesterday.
Welcome! Enjoy The Stick!
Your hipstick is a Tonfa, actually. ^^
:-P