fixing my hips

[accismus]

In a nutshell: Took a lot of time off from lifting, now back in the gym. I've been doing the 3 day full body (the old one, not the one that's posted in the thread now) for a few weeks now.

My hips are hurting, specifically when squatting, but now they kind of ache all the time. I started reading up on the interwebs the other day and came across some of Cressy's and Robertson's articles on t-nation. From their articles, it sounds like I have anterior femoral glide syndrome and an anterior tilted pelvis. So basically my butt and abs are weak. I should add that I work in an office and I'm at a desk all day.

I need help building a routine. Here's the recommendations from the "Hips Don't Lie" article:


Example Workout for those in Anterior Tilt

Foam Rolling
Glutes, hamstrings, calves, adductors, quads, TFL/ITB, peroneals (additional focus on quads/hip flexors)

Static Stretching/Activation
1A) Psoas or Rectus Femoris Stretch, paired with
1B) Glute Bridge
2A) Piriformis Stretch, paired with
2B) Side-Lying Clam

Mobility Training
Knee Hugs, Pull-Back Butt Kicks, Warrior Lunge with Twist, Running Butt Kicks, Crossover Overhead Reverse Lunge

Strength Training Exercise Selection
Sumo Deadlift
Long-Stroke Walking Lunge
Pull-throughs
Single-Leg RDL

The foam rolling, stretching/activation, and mobility training I'm ok with. I'm mainly wondering about the strength training section.

1) Should I be doing all of those exercises each workout, or split them up? So say workout A I would be doing sumo deadlifts and pullthroughs, and then workout B I would do walking lunges and single leg RDLs.

2) Are sumo dls supposed to be heavy/low rep? The article doesn't mention a set/rep range.

3) Should I still be doing quad work like split squats or step ups? (I know squats are out of the question for now.)

4) Do you think this sounds like a good plan? If not, how would you set it up and/or what else should I be doing?

[Scarl3tbutt3rfly]

Im interested in what everyone says as well. I wonder if this isnt my problem as well.

I had some lower back tightness(knot) off and on. Was told my glutes were not engaging. Had been working on this for about 2 years now (seriously). Late summer, however, I started having what seems like hip pain, more right hip then left. Ive been told I have an anteriorly rotated pelvis.

I do notice now, as Ive been so focused on it, that it seems to be "tight" in my hip on extension. To the point, when I sitting for a period and get up, it "pulls" and hurts. When I stretch it, it hurts.

I don't normally have pain, doing squats, deadlifts, or any form of lifting, however. I notice more on day to day stuff. Sitting to standing, etc.

Does this sound similar to your problem? Can you give me a link, maybe to what you've read.

Im seeing an ortho, and he does adjustments, which seem to help. My trainer is going to start working on the area as well.

Never heard the ab part, but that that is definitely possible in my case, as my abs are tiny, and I have trouble putting size on in this area.

[accismus]

Hips Don't Lie article (http://www.tmuscle.com/free_online_article/sports_body_training_performance/hips_dont_lie_fixing_your_force_couples%3bjsession id=8A173C9F8CBECB8AC55B7E1B52FD034D.hydra)

femoral anterior glide syndrome (http://www.wellsphere.com/exercise-article/guilty-femoral-anterior-glide-syndrome/242885)

[clc315]

In a nutshell: Took a lot of time off from lifting, now back in the gym. I've been doing the 3 day full body (the old one, not the one that's posted in the thread now) for a few weeks now.

My hips are hurting, specifically when squatting, but now they kind of ache all the time. I started reading up on the interwebs the other day and came across some of Cressy's and Robertson's articles on t-nation. From their articles, it sounds like I have anterior femoral glide syndrome and an anterior tilted pelvis. So basically my butt and abs are weak. I should add that I work in an office and I'm at a desk all day.

I need help building a routine. Here's the recommendations from the "Hips Don't Lie" article:



The foam rolling, stretching/activation, and mobility training I'm ok with. I'm mainly wondering about the strength training section.

1) Should I be doing all of those exercises each workout, or split them up? So say workout A I would be doing sumo deadlifts and pullthroughs, and then workout B I would do walking lunges and single leg RDLs.

2) Are sumo dls supposed to be heavy/low rep? The article doesn't mention a set/rep range.

3) Should I still be doing quad work like split squats or step ups? (I know squats are out of the question for now.)

4) Do you think this sounds like a good plan? If not, how would you set it up and/or what else should I be doing?


1. I don't see any harm splitting up the exercises into two sessions

2. I would probably focus on low/moderate weight with higher reps to reinforce good movement patterns.

3. Quads need to be strong so I don't see a reason not to include quad dominant work unless your symptomatic.

4. The plan is good. I would just make sure you really have anterior femoral glide syndrome. Have you been diagnosed by a medical professional? If you have an anterior pelvic tilt, i would definitely find a good massage therapist that can work on the psoas. Also check for trigger points

[Scarl3tbutt3rfly]

Hips Don't Lie article (http://www.tmuscle.com/free_online_article/sports_body_training_performance/hips_dont_lie_fixing_your_force_couples%3bjsession id=8A173C9F8CBECB8AC55B7E1B52FD034D.hydra)

femoral anterior glide syndrome (http://www.wellsphere.com/exercise-article/guilty-femoral-anterior-glide-syndrome/242885)

Thank you!

I actually wonder if I dont actually have posterior pelvic tilt :/.... Im seeing my doctor, etc on Friday, gonna have to ask about it.