Hip stiffness

Versicolour

Last Week Friday I did some cardio, core and stretching. Ever since then my hips have been so stiff and sore. I am battling to stretch and my shiko dach looks nothing like a stance! It feels like it might be the tensor fascia latae (TFL) muscle. Does anyone know how I would figure it our and what I can do to help? (Before my grading on the 2nd December)

Soy_K

You might try seeing a chiropractor who can help find the exact cause? But to stretch that muscle you go on your knees with one leg in front bent at 90 degrees and the knee you are on at a wider angle. You can even put a block under the back leg for more intensity. You might try also stretching the psoas after since its kind of the opposite muscle by getting to the same pose but with the front leg raised on a block and raising your arm and leaning over to the side that is opposite the front leg

Versicolour

Thank you, that does seem to help.

I have been wanting to see a chiropractor for years now, but I just can't afford it.

Soy_K

I don't remember where you live, but I know here sometimes you can get discounts if you go to students in training. There are a couple of places out here where you can find students doing their externships. Ugh those weird deep muscles are really hard to find/stretch when you tweak them and so uncomfortable! I hope you feel better soon!

Geocitiesuser

Try sports massage, make sure you're drinking plenty of water, and getting a good balance of salt and potassium. For me it's my hamstrings and traps that always lock up like that.

Out_of_Bubblegum

2nd on the water and potassium - they can make a pretty big difference.

Might want to call around on the Chiro - some will give a free evaluation that includes an adjustment.

Also - not sure if it's in the budget, but Thai massage can do wonders for stretching hard to reach muscles too.

Out_of_Bubblegum

As far as TFL stretching goes.. I've found that some people have a harder time getting to that one than others. A few moves that I've used in the past though.


newhealthadvisor.com/images/1HT00336/outer%20hip.jpg
fix-knee-pain.com/blog/wp-content/uploads/2012/02/stretch-tensor-fascia-latae-it-band2.jpg

And also, though I can't find a picture for it, sit with one leg extended and the other pulled in (as if doing a hurdle/hamstring stretch), then left the bent leg by pulling up at the ankle while leaning over the bent leg.

And another - lay on your side, with the target hip up (don't lay on the hip you are stretching). Pull your top leg back by the ankle, until heel touches butt. Push hip forward while pulling ankle back. Will activate the quads as well as the hip, but also give the tfs a pull as well.

Also... foam roll it. It won't be pleasant, but it can help, and make sure to target the whole area. If you rely on one stretch only, you may be neglecting surrounding muscles which are tight as well. If you do a series of all the stretches, then repeat them, hopefully you should release the entire hip during the first series, then get into a deeper and more beneficial stretch on the second.

Versicolour

Thank you for all the advise. I live in South Africa. I don't know where I would find anybody to help me here.

I spoke to my sensei yesterday and he reminded me that we did a lot of equipment work on Saturday - lots of heavy equipment and lots of shiko dach! Perhaps few more days of targeted stretching will sort me out

Soy_K

when in doubt - epsom salt baths lol

Geocitiesuser

Soy_K wrote: »

when in doubt - epsom salt baths lol

Absolutely this too!

Versicolour

My sensei also told me to bath with Epsom salts. The stretching really helped though and I was pretty much pain free for this morning's class