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Short story:
During assisted full flexion(no weight bearing) of my right knee my shin rotates externally. During unassisted weight bearing(back squats or full flexion ATG squats) flexion my femur rotates internally. An audiable popping sound can be heard - more like a "thud". Pain occurs after some intensive popping.
PT checked me out: weak medial thighs- main problem is in the semitendinosus/semimembranosus and their weakness compared to the biceps femoris. PT perscription: leg curls and leg extensions. I am suffering from severe posterior thigh weakness
I can squat with a front load, high box squats, deadlifts etc. Problematic actions: back squats(for powerlifting meets) and daily activities such as squatting all day at work.
My initial plan is to stick to front squats, GHR, back extensions, deadlifts, split squats and reverse lunges(not sure about these - still have to check them). I am afraid that it won't solve my problem though.
Another problem is that it's getting worse - I've lost a some bodyweight/strength and it "changed" - I am getting much better at squating ATG during the day with no load, but I am getting much worse while doing back squats.
Well, some rotation is normal ... keep that in mind.
And there are better ways to strengthen your posterior chain than leg curls. In fact, the best way to get semi-membranosus and semi-tendinosus firing is to do resisted tibial internal rotation in sitting with knees at about 90 degrees. (tubing or band around your foot, pulling laterally, you turn your foot in)
Non-weightbearing is not as important as what happens in weight bearing IMO. I would also bet that your glutes are not firing properly and/or are weak (the glutes and other short lateral rotators are powerful decelerators of internal rotation).
Do you have a specific goal?
What does your warm-up consist of?
Do you do any stretching?
How about localized activation exercises?
What's your gym set up? Do you have access to cables (adjustable height) and other stuff?
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We are not talking about "some rotation." It's more of a "severe rotation with a loud thud and PT warned me that I'm gonna loose a menisc one day."
I have done some tibial internal rotation but i have stuck with "bodyweight" so far. Will add resisted ones ASAP.
First time I checked I had a weaker/later right glute. Then I stopped deep squating, did a lot of pulltroughs, bird-dogs, glute bridges, rack pulls and last time I checked my right glute was a lot better.
I guess that "being able to squat safely" is not as specific as "powerlifting next year" and "squatting 440 lbs."
My current warm-up for the lowerbody has bodyweight goodmornings,prone hip extension with leg curl,single leg glute bridge,lunging hip-flexor stretch and foam-rolling my RF not in that order. I also do calf stretches and ankle mobility sometime trough the day. Am sort of uncompliant.
Right now I have cables, but in a couple of weeks maybe it will be only lowest and highest position cables.
So your goal is to compete in a powerlifting meet next year with a goal of squatting 440 lbs.?
You might benefit from single leg prone hamstring curls to correct an isolated weakness ...
Did the PT say why he/she thought this had happened to you? Sedentary job or structural difference?
Your plan sounds good ... I would probably add in some single leg RDL type stuff, perhaps with a lateral reach with the arm, reverse lunges would be good as would step ups (forward and to the side). And I would probably keep pullthroughs in there somewhere.
It may take some time, but it should correct with consistent effort.
Keep us posted ...
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Life's a Journey ... Enjoy the Ride!
Your plan sounds good ... I would probably add in some single leg RDL type stuff, perhaps with a lateral reach with the arm, reverse lunges would be good as would step ups (forward and to the side). And I would probably keep pullthroughs in there somewhere.
It may take some time, but it should correct with consistent effort.
Keep us posted ...
Do you mean forward ones and side ones or do you mean in a fwd-side direction (kinda diagonally)?
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So your goal is to compete in a powerlifting meet next year with a goal of squatting 440 lbs.?
You might benefit from single leg prone hamstring curls to correct an isolated weakness ...
Did the PT say why he/she thought this had happened to you? Sedentary job or structural difference?
Your plan sounds good ... I would probably add in some single leg RDL type stuff, perhaps with a lateral reach with the arm, reverse lunges would be good as would step ups (forward and to the side). And I would probably keep pullthroughs in there somewhere.
It may take some time, but it should correct with consistent effort.
Keep us posted ...
WHOA! 440lbs. would be an all time best, while I'm shooting for 220 lbs. this time next year.
Now about that right hamstring..something's wrong and I have a meeting with the PT tomorrow. I can feel a great difference while palpating the back of my thighs. It's even mesurable:
- right thigh circumferance mid thigh is about 2-3cm(1 inch) more than left thigh circumferance at mid thigh
- right thigh circumferance at just bellow the crotch is 2-3 cm(1 inch) LESS than left thigh circumferance at ust bellow the crotch.
Also - I can clearly palpate what seems to be my left semitendinosus, but my right one is nowhere to be found.
I have been sedentary for my whole life, but started moving around about 5 years ago and then I found the first signs of something wrong. My hamstrings are really weak, but my PT claims that the problems rank as follows:
- right medial(posterior) thigh to right latteral(posterior) thigh strength discrepancy
- right posterior thigh to left posterior thigh strength discrepancy
- posterior to anterior thigh strength discrepancy
I am going to progress my single leg work as folows:
- split squat -> reverse lunges -> step ups
On upper body days i usually do SLRDL and occasional pulltorughs for my warm-up.
As for the step up direction - I am planning on incorporating a lunge matrix(back,forth,laterral,dia gonal) as soon as I feel comfortable with it, so I guess that I can do the same(kinda) matrix with step ups: step up forward, step down to the side, step up sideways, crossover step down, repeat with the other leg.
Do you mean forward ones and side ones or do you mean in a fwd-side direction (kinda diagonally)?
I meant two types ... forward, and sidways.
Quote:
Originally Posted by ts.vassilev
WHOA! 440lbs. would be an all time best, while I'm shooting for 220 lbs. this time next year.
Now about that right hamstring..something's wrong and I have a meeting with the PT tomorrow. I can feel a great difference while palpating the back of my thighs. It's even mesurable:
- right thigh circumferance mid thigh is about 2-3cm(1 inch) more than left thigh circumferance at mid thigh
- right thigh circumferance at just bellow the crotch is 2-3 cm(1 inch) LESS than left thigh circumferance at ust bellow the crotch.
Also - I can clearly palpate what seems to be my left semitendinosus, but my right one is nowhere to be found.
I have been sedentary for my whole life, but started moving around about 5 years ago and then I found the first signs of something wrong. My hamstrings are really weak, but my PT claims that the problems rank as follows:
- right medial(posterior) thigh to right latteral(posterior) thigh strength discrepancy
- right posterior thigh to left posterior thigh strength discrepancy
- posterior to anterior thigh strength discrepancy
I am going to progress my single leg work as folows:
- split squat -> reverse lunges -> step ups
On upper body days i usually do SLRDL and occasional pulltorughs for my warm-up.
As for the step up direction - I am planning on incorporating a lunge matrix(back,forth,laterral,dia gonal) as soon as I feel comfortable with it, so I guess that I can do the same(kinda) matrix with step ups: step up forward, step down to the side, step up sideways, crossover step down, repeat with the other leg.
Gonna post pics later today.
You know, if you are seeing a PT tomorrow whom you trust, why not just run all this by him/her? Honestly, I'm good, but being seen in person trumps over-the-internet almost every time ...
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Life's a Journey ... Enjoy the Ride!
You know, if you are seeing a PT tomorrow whom you trust, why not just run all this by him/her? Honestly, I'm good, but being seen in person trumps over-the-internet almost every time ...
I just don't trust anyone as an authority.
PT was very exciting. He believes that I'll be fixed in a month.
Noticed great difference in adductor strength. Thinks that Sartorius is the main issue now.
PT's instructions:
Seated leg curls(I imagine for the end-ROM)
Lying Transverse Adduction(lying supine with a bent knee)
Leg swings(PNF?)
Haven't done much exercises in a month. Rotation is getting worse. I'll make sure they get a healthy dose of front squatting(back box squats are OK) tomorrow.
Plans are to roll and stretch the shit out of them hamstrings. Right after they lift all the weights in the gym that is.
Huge leg discrepancy is kind annoying. I'm talking about adductor and abductor differences in left and righ leg. Will have to work there too. Will have to work somewhere!
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Tsvetan Vasilev
I want to know. I want to be able to. I want to be.
See how it goes and let me know. If you aren't "fixed" I might have some suggestions.
Good news-bad news scenario here!
First the good one - I don't feel the rotation of my femur anymore. I can still do it, but it does not happen during any squatting movement that does not involve full+ flexion. Meaning that today was the first day in a long time that I did back aquats(a little below parralel) and did not hear that awful sound of dislocation.
The bad one? It is now replaced by a ..."snapping sensation" in my hamstrings. It's like...when I squat I feel as if something(a rope) goes over another thing(another rope) and "snaps" into place. The more weight used - the more tangible the feeling. I noticed that I get it even during bodyweight squats, but not with front squats, or at least with front squats it's really light and get's lost between the lines.
I know I sound kinda retarded, but that's no surprise to me!
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Tsvetan Vasilev
I want to know. I want to be able to. I want to be.
Where do you feel it? Behind your knee or up on the outside of your hip?
When my femur was rotating I felt it in both knee and hip joints with pain in the knees afterwards.
Now that's gone. The..strange feeling I have now is mid-posterior thigh.
People viewing from the side report minor knee-cave-in, so I will be pretty sure after this evenning if it hurts or not. Today I'll shoot for 5x3 back squats and I promise to report back.
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Tsvetan Vasilev
I want to know. I want to be able to. I want to be.
Maybe you have some scarring between the hamstrings ... I can't really think of what else would give that sensation there in the middle of your thigh. Maybe have someone try some Rolfing in there ...
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Life's a Journey ... Enjoy the Ride!
Maybe you have some scarring between the hamstrings ... I can't really think of what else would give that sensation there in the middle of your thigh. Maybe have someone try some Rolfing in there ...
Next best option - tennis ball the $#@% out of the hammies. It just hurts so damn much! More than an angry ITB. I have been doing the on a bench, and I'm proud of it.
No pain in the hamstrings, just that odd sensation. Minor pain in the medial knee region - something more like medial meniscus, rather than MCL or medial hamstring insertion. Pain is felt during walking and only sometimes(very seldom). The PT warned me that if the medial hamstring insertion(which he thinks is damaged) tears it will damage the medial meniscus. Did I mention that earlier?
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Tsvetan Vasilev
I want to know. I want to be able to. I want to be.
I have no idea what I was thinking a few months ago!! I can barely remember what I was thinking 5 minutes ago!! (seriously) I'll try to research ... but I need to go lie down for a little while ...
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Life's a Journey ... Enjoy the Ride!
Tibio-femoral rotation
in my hamstrings. It's like...when I squat I feel as if something(a rope) goes over another thing(another rope) and "snaps" into place. The more weight used - the more tangible the feeling. I noticed that I get it even during bodyweight squats, but not with front squats, or at least with front squats it's really light and get's lost between the lines.
Linear Mode
