Would more ART help me? - JP Fitness Forums

k-dog · 12-13-2007, 11:31 AM

If you don't mind, I had a brief question about ART. I went yesterday for some ART just to increase my hip mobility since I have very limited hip internal rotation (particularly on the right side and some clicking, mainly of the psoas). In fact, when testing hip internal rotation on the right side (when I am on my back with hips flexed), it barely moves at all into internal rotation -- something seems to block the movement -- I'm not sure if the femur is moving anteriorly to block that movement pattern.

Anyway, the ART practitioner (who is an assistant instructor of ART so I assume he is reasonably good) found my right psoas was very tight (although it has nice strength), my hip flexors in general are tight, and my hammies are tight (not sure if they are pulled tight because of the hip flexors). The piriformis/glute area he said wasn't that bad. And I know my adductors are quite tight as well.

He said there was no major scar tissue, but the muscles were just tight! I asked him if ART was still beneficial, and he said definitely.

Do you agree with his statement that ART will still be immensely beneficial just for tight muscles? Also, I feel like he should work on the adductor magnus as well, would you agree? I'm thinking of asking him not to work on the hammies again to prioritize the work I am given (I'd also like to ask him to work on pectorals and neck next time as well).

I do mobility exercises constantly, and roll with a foam roller and lacrosse ball, and I have even started doing some long-term hold stretches (like Bill sometimes recommends) --five to 10 minutes at a time.

I also do static stretching of hip flexors before working out and then activation of glutes before deadlifts etc.

Any other suggestions to get my chronically tight muscles looser?

Thanks so much for your time!!!

Best,
Josh

UConnJulie · 12-13-2007, 05:38 PM

Honestly, I don't know much about ART. I do know a lot about stretching exercises (dynamic and static). They take time. You will make changes in muscle length with stretches, but optimal hold time appears to be about 30 seconds (holding longer doesn't necessarily give you more bang for your buck) with 2-4 repetitions per side. Static stretches should be done daily, but not at a time when you will impact performance, so I like folks to incorporate them at the end of a workout. You can also try adding in some exercises that will dynamically stretch the hip flexors during the workout, like Bulgarian Split Squats, Lunges (in various planes). Then during your rest period, instead of sitting on your butt doing nothing but staring at the stopwatch, do some dynamic stretching or mobility work.

I have found that frequency of stretching impacts muscle length gains significantly, so be sure to do the stretching frequently.

k-dog · 12-13-2007, 08:31 PM

Thank you UConnJulie for your very helpful response. You are of such help to so many people on these boards, and I wanted to let you know how much I appreciate your input!

Right now, I am incorporating static 30 second holds throughout the day, but not necessarily multiple reps per time. Has it been your experience that doing it once for numerous reps is more productive than doing it 4 to 6 times a day with one rep per time.

Thank you for the suggestions of exercises -- both the bulgarian split squats and multi-planar lunges are regulars in my workouts.

If you don't mind, when you say that the stretching takes time, how long of a horizon should I be looking at? 4 to 6 weeks? Less, more? I know it depends on me as an individual, but can you give any guidance here?

A few years ago, I was dilligent about doing the static stretching as you recommended and I noticed almost no difference over a 3 to 4 month period of time. But, I had so much to work on back then, the static stretching was probably not nearly enough. Now my functionality is reasonably good, so perhaps your suggestions are sufficient to take me to the promised land.

Thanks for your suggestions again!!!

Best,
K-dog

Bill Hartman · 12-14-2007, 10:50 AM

You need to determine whether you have a muscular issue or a capsular issue as well.

If you were assessed lying on your back with hip and knees flexed to 90 degrees, the capsule is "relaxed" and the limitation is muscular...

Unless...

You lie prone with knees bent 90 degrees (becaue you're prone the hip is neutral or extended) with knees together and push feet apart, the muscles are on slack and the capsule becomes the restriction to internal rotation.

If your movement is restricted in both positions, think short or stiff hip capsule being a part of the issue.

If capsule, low load, long duration passive tension stretching will be part of your corrective procedures. If muscular, consider what movement patterns (squat, lunge, etc.) are restricted and work to increase those via soft-tissue work, statics, dynamics, reciprocal inhibition techniques, EQI's, etc. (can't really be too specific here, sorry).

Also keep in mind that it can be a combo of both so retest periodically to assess progress.

Bill

UConnJulie · 12-14-2007, 08:45 PM

K-dog you are most welcome!

As for duration? Well, take some concrete measurements of your current flexibility, then give it a month of consistency and see if you've made gains. If there have been ZERO gains after a month, then I'd say you have something else going on restricting the length ... neural tension or a fascial restriction.
And the research I remember (I can dig it out if you want the reference ... it was done by one of my profs) stated 2-4 reps of 30 seconds in one session. I am not sure if you'd get the same effect spreading it out over the day.
Something to consider is tissue readiness ... after a workout, the blood flow and tissue warm are optimal for increasing muscle length ... after you've been sitting for 6 hours in a 68 degree office ... maybe not so much. Does that mean that you shouldn't stretch after sitting for 6 hours? No ... it means maybe you should do both!

Bill, good points ... thanks for the reminder!!

k-dog · 12-15-2007, 08:19 AM

Bill -- Thank you so much for your response. I can only imagine how busy of a guy you are, so please know I truly appreciate your time and input. I have followed along on your blog as you had posted some of these ideas regarding hip capsule versus muscular tightness. IT seems for me based on these tests, it is almost entirely muscular. Could my hip flexors be to blame for the lack of internal rotation? Interestingly as I stretch, it seems that when I am stretching my short right adductors, I have great difficulty keeping my right foot straight (e.g. a typical adductor magnus stretch with my right foot up on a chair to my right, and then lean over -- the left side does not have this difficulty).

UConnJulie -- Thank you so much again. Great post! I will make sure that the tissues are warm before I do my multiple sets of stretching at once (did it all yesterday, felt great -- and added in single stretches throughout the day as well as dynamic mobility as well -- rolled as well with foam roller and lacrosse ball).

By the way, what would be done about neural tension or fascial restriction. Would I try something like rolfing for fascial restriction since ART isn't seeming to find much wrong with me other than tightness? And what about neural tension? Just curious. Either way, I will update you in a while.

Best,
K-Dog