aggiederelict said:

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What started this whole thing to begin with? Activity change a bunch this past year? When sitting I would really to try lean back or elevate the chair to open up the hip a bit.

What does your hip stretching look like?

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I began increasing pace/distance to fast on rowing & running. I was in good shape and cardiovascular wise I could handle it, joint wise not so much. One specific event that I recall is I was rowing and towards the end became fatigued so I started pointing my knees out.

I have never been flexible in any way shape or form.

Thank you!

I've apparently done something to my left calf. It is cramped and sore a lot. It is especially sore on the inside muscle. I can't think of any injury to it. I've used a foam roller on it some, but probably not frequently enough. Any ideas?

Thanks!

Thanks for offering your perspective and time. I've been having pain in my tibialis anterior from light use (walks around the neighborhood and the occasional short run, usually about a mile). I've done some long distance running in the past but I've been out of running shape the past year with working from home and having 2 little ones under two keeping me busy. Do you think an at home stretching and band work routine would suffice or should I try to go in for a consultation with a pt?

aggiederelict said:

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I would avoid heavy squats but lightweight and body weight squats are appropriate. What do you like to do for physical activity?

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I used to run but high impact is out now. I prefer to exercise outdoors in nature. Might just have to invest in a stepper though. I am tired of feeling like a slug.

1. There things you do to improve internal rotation in the hips. Most men don't have a ton of internal rotation in the hip in general in my experience. You can start with these stretches and let me know what you think.





2. With respect to your shoulder impingement is usually a good place to start from. But impingement is kind of garbage term. Internal or external impingement? Impingement of what?

Hawkins-Kennedy isn't a very good test. Doesn't have a good utility score. Yergason's is a slightly better test to look at the biceps. Does that provoke your pain?

Does resisted external rotation of the shoulder reproduce your pain? Does this at your side rather than the 90/90 position.

With respect to stretching the shoulder back, it could also could be tenosynovitis of the biceps tendon rather than the bicep tendon itself.

If you are concerned with labral involvement, use the Biceps Load Test 2 to tease out SLAP lesion. Has a good utility score.

Try these things and report back.

Try these exercise and rolling first. In my experience tibialis anterior issues are caused by tightness coupled with too fast of walking or walking a lot of hills.

With respect to running, usually a very far back heel striking pattern leads to these issues.

Chronic calf strains are not uncommon. What all do you do for exercise? Do you have good footwear? Any history of trauma to the area?

Always glad to help. When do you finish up school? There is much to learn but once you do most the noise goes away. The ability to titrate down the information and get those 10,000 hours in will really get you there. Make sure to find a really good mentor, not someone who says they are a mentor. I was an apprentice for 3.5 years when I moved to Austin some time ago.

aggiederelict said:

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Chronic calf strains are not uncommon. What all do you do for exercise? Do you have good footwear? Any history of trauma to the area?

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Injured the shin, in part (maybe) to the calf issue. Shoes are good. Exercise is walking the dog with a ~30 lb backpack and a kickboxing workout, but I didn't do the kickboxing much in Dec due shin injury.

Thanks for curb-siding this stuff!

1. Tried those hip stretches. Pretty hard to do. For example, with minimal IR my glute was coming off the ground, and if I forced it at all I felt my MCL stretching. I'll continue to ease into it, as I did feel some low glute/high hamstring tighness doing it as well that I'm sure I can eventually release.

2. Yergasons itself doesn't produce much pain or any subluxation, but if I palpate the groove and do IR/ER it is tender under my thumb. And I do have some audible subluxation at baseline in there with certain movements, but it's not painful.

Resisted ER doesn't hurt, but at the end range of resisted IR exercesis, when I'm slowing down and about to start IR, it does hurt a bit.

Tried the Biceps Load Test 2 and getting into that position was uncomfortable, but adding resistance with a pullup bar and band didn't seem to make it worse.

Your tenosynovitis theory does have me intrigued though.

I'm probably not describing this well but here goes- my right hip socket pops in and out. It's not necessarily painful when it pops but I think it leads to my right lower side getting sore. It mostly occurs in pilates when I raise and lower my right leg and it's an audible pop. It's happened for the past few years but the pain in my right lower side has started. I am stretching and incorporating yoga to help but I haven't seen any improvements yet.
Any thoughts?

I've had two microdiscectomies over the past 5 years (L5-S1), and finally built up to a regular workout routine over the last year. Built a home gym for COVID.

Typically 3-4 days a week, weightlifting and cardio (hypertrophy exercises) and trying to get back out 1-2x a month for golf.

Recently, I started having a lot of soreness in my glutes and hips, the deep sciatic pain that either needs a lot of stretching or deep tissue massage to get any relief. Outside of piriformis stretches, knees to chest, etc., can you recommend any other action to keep those areas loose? I have a TENS unit, but it just doesnt seem to make as big a difference as it used to. I'm a little nervous that i might be nearing a fusion, and this pain/soreness is due to some stenosis.

Non-painful popping of the hip is actually quite common. Usually hip tightness in the psoas is usually one of the culprits.

Sometimes it actually a torn labrum, but you would need a throrough exam and imaging to confirm this.

What stretches have you been working on? What does your workout routine look like?

Does the deep soreness feel like nerve pain or muscular? Have you tried any neural flossing in the area to get improve neutral mobility?

Might start with this.

Right now I am skiing twice a week and winter working out consists of riding a stationary bike, yoga, and HIIT. I do a 15 minute stretching routine every morning which involves a lot of lower body stretches- hip flexors, quads, glutes, abductors, IT band, etc. My husband keeps telling me to just go to the doctor and that's probably what I need to do.

Its a little of both. Deep pain around the joint that feels neural, but then also contributes to the muscular tightness.

I'll try some of the flossing exercises. Thanks!

Hi AD -

I have two disc extrusions in my lower back. That has caused nerve pain in my left hip and thigh.

I also have a persistent (not constant) tingling in my left shoulder blade.

Any idea if it's casued by the same thing or something else?

Any treatment ideas?

36Male. Run 4+miles 3-4x a week at 75% race pace. Recently developed a dull ache at top of hamstring/bottom of glute after runs. When I roll, it give a sensation down to the back of my knee. Rolling and sleep seem to help as it's barely noticeable on my rest days. But has been worse after more recent runs.

From what I read it seems like a sciatic issue. Any recommendations for rehabbing and can I/how should I continue to train during rehab? Any general timeline on recovery?

ACL reconstruction 8 years ago with a good outcome and normal return to activities. Lately knee is really stiff after running. I am pretty sure it's due to a bakers cyst since I can feel it. 45 years old 6'2" and about 190 so not overweight. What do you suggest to prevent to stiffness?

I'm in a similar position as you.

How long have you had the extrusions for? Have you tried shots for the pain?

I'm in the middle of reading a book called Back Mechanic which was recommended by a fellow TexAgs user. Google "The Big 3 Exercises- Stuart McGill". He wrote the book and I've been doing his Big 3 exercises everyday which has seemed to help a lot.

Not coming from the same spot. But you could have a disc issue in your neck that could be causing those symptoms in your shoulder blade. Very common. Have you sought out treatment?

Doing any stretches to help?

Do you cycle? Great for joint lubrication and gives the joint a break from the impact of running. Not saying you shouldn't run. Maybe mix in some cycling to help.

Does rolling make it worse? History of sciatic or low back issues? Stretching make it better or worse?

aggiederelict said:

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Not coming from the same spot. But you could have a disc issue in your neck that could be causing those symptoms in your shoulder blade. Very common. Have you sought out treatment?

Doing any stretches to help?

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After the expense and lack of return I went through and the end of last year treating my lower back extrustions - I'm hard pressed to go through the same thing again - but thanks for the input, I suspected it was another disc issue.

Edit: I did mention the issue to both the orthopedist and the PT. The ortho said she'd only treat one problem at a time. The PT didn't ever address it in any way. It sure would have been nice if the MRI the ortho wanted would have gone ahead and gotten everything instead of just lower back.

Nothing really seems to help it, but nothing seems to aggravate it either. I am currently doing daily flexibility exercises so I'm hoping that will help it some.

I'm sorry to hear that your expectations weren't met with your ortho and your PT. You can start with these exercises first to see if they can help with your neck and shoulder blade issues. Let me know if yo have any questions.

Feel free to get a foam roller if you don't have one. Also, the Theracane is a great product to treat neck and shoulder issues.

aggiederelict said:

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Does rolling make it worse? History of sciatic or low back issues? Stretching make it better or worse?

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Rolling seems to help. No history before this occurrence. Stretching seems too have relieved it. I have not gone for a run since Sunday to rest but have confined rolling and stretching.

Thanks! I have a foam roller and the Chirp Wheel set. I've been enjoying using the Chirp wheels. I can get good targeted work all along my spine.

In my experience, stretching the hamstrings in the classic way we are taught typically aggravates the sciatic nerve but is usually relieving for both the muscle and tendon.

You doing anything to help strengthen the hamstrings?

Working more with those workout rubber bands of different resistance to strengthen hips and legs.

Heavy weight lifter in HS & college. Took a break and found, crossfit for 7 years. Left Shoulder clavicle/blade area started hurting. Dull to warm throbbing pain throughout the day and night when side sleeping. This lasted over a year. Walked away from CrossFit.

Started OTF and went extremely light on the weights and still had shoulder pain. Dropped all activities during the shutdown and shoulder stopped hurting. There's still clicking when doing overhead excerises. My shoulder strength has gone to absolute zero and the left shoulder just doesn't feel right.

I went to a bone doctor (friend) and they did an X-ray with no signs of issues. Is an MRI warranted?

Can you be more specific about the pain location? Under the clavicle? On top? You also said the shoulder blade as well?

Some days it was front clavicle, others it was the blade. The bone doc said possibly bursitis.

Just updating this thread if there is anyone still dealing with some injuries they need help on. If I can't help, I will point you in the right direction.

AD- what's the name of your clinic? Would like to set up appointment for evaluation of a back issue that I don't feel like I'm getting much help with.