[QUOTE=InnerAthlete;87363]Okay Chris thanks for the additional information. I’m going to run through your reply top to bottom so I am following your logic (not mine) :-).
When you say “I discovered” does that mean you have felt the compensation of muscles? I ask because it (again) sounds like you’re being diagnosed as such by a P/T. If it is you and sensing, fine. If it is a P/T the issue becomes one of modalities and accurate assessment. And yet in what you say later about pigeon it does sound like there’s additional obstruction in the left quads.
[/QUOTE]
Since this is going to be a long response on my part let me preface this by saying thank you. I don’t quite understand how one has the time to donate their knowledge in such a selfless way. Don’t think your generosity is taken for granted.
Let me begin- I was getting a sore knee from running due to IT band syndrome. I concluded this by researching my symptoms via the internet. I chose to visit a local PT who offered a runners clinic. He ask me to perform some quick strength tests like standing on one leg then videoed my running on treadmill. He determined my left hip and gluteal muscles were weak and my IT band was tight from the overworked TFL and hip flexor region that was compensating. He put on a regimen of side steps with mini bands, hip hikes on step or block, clams with band, TFL stretch… This regimen was helping and I was beginning to run again, but I also continued research on my own pertaining the glutes. I realized one day while standing at my work computer I had difficulty flexing /engaging my left glutes. I could engage my right glutes and feel them tighten. My left glutes- hardly anything. This was a couple months after I started my hip strengthening routine. At that point I incorporated some form of glute focused excercise into my workout regimen. I now do a 20-25 minute morning warmup routine that includes some things like bridge pose, reverse leg raises…and more, I can post the routine if you’d like. On my off swimming days I try to do a glute focused workout that includes squats and such.
Vajrasana requires less hip flexion than Dandasana. So please sit in Dandasana and let’s see if hip flexion is really at issue. My guess is we’re heading to chronically tight quads on the left side and since the Rectus Femoris crosses two joints (pelvis and knee) it may be the offender. There is also the possibility of the Sartorius as an offender or contributor.
Dandasana is no problem whatsoever
Again in this section you say “begins hurting” but are not specific. Where does it hurt? Is the pain in a joint? Is the pain sharp or dull? Is the pain constant or intermittent. Please and thank you. For the moment please sit instead in Virasana with as much height under your sitting bones as necessary for comfort. The pads or blocks should run left to right rather than front to back. In this way the SITTING bones (there are no sit bones because sitting is an adjective) are supported and not collapsing.
I attempted Vajrasana earlier (to try and help describe my pain) and the pain seems to begin or centralize at the front lower part of the knee. I say “seems” because it is very difficult for me to differentiate where the pain is. It hurts (sharp pain) in the knee but feels like it radiates up into the hip. When I lay on my back however and pull my leg into my chest there is no pain in my hip, until i flex my knee, then it hurts in front lower knee with minor pain in hip.
Virasana was possible with block upright longways under sit bones with some pain.
Supta Padangusthasana is performed in a supine position (lying down on the back). In this way it is stabilizing for the low back and the sacrum. As long as the three requisite actions are being performed there’s no risk of impingement to the sciatic nerve whatsoever. Assuming you are doing it correctly as per instruction by a sound teacher, please do 12 breaths on the left, 3 on the right for 6 weeks.
okay
Ardha Matseyndrasana is a closed twist and it is inappropriate for beginning students. But it is up to each person what they do in their practice as they are the one who will hash out the consequences of their choices. Feeling good may be one indicator but it is not the only.
Okay, I will perform with caution, thanks
Pigeon pose (eka pada rajakapotasana) requires hip opening in the front leg (external rotation and abduction) and in the back leg (hip extension and internal rotation). As such, the preparation for such a pose is a 60-90 minute session targeting the above. To do the pose when the required opening is not available is to place the hip joint and sacrum/SI joint at risk. Again, do as you like but I assure you this is sound information based on decades of study.
So it sounds like I should avoid pigeon altogether. I consider myself very beginner.
I would add a pose to your practice and that pose is eka pada supta virasana. Please sit on a block or bolster such that the shin bone of the leg folded under is on the floor. Note that the inner knee and the arch of the opposite foot touch one another at the mid line of the body (mid sagital plane). ( breaths on the left, 3 on the right
This hurts me just looking at it. My leg will not flex like that. I looked it up, and tried it, and could not get into position w/o the aforementioned knee, leg, hip pain. The sequencing mentioned to revert back to low lunge if there was pain in the knee, which I did, but probably not long enough to make a difference. I will need to attempt this when I have more time to warm up into it and spend more time stretching in low lunge. Note*- low lunge exhibited a strong pull along front of quads up to outer hip so your brief mention of tight rectus femoris may be on target. I’ve also come to realize what I thought was hip pain I believe is mostly from my knee.
Hope this helps.
Thank you, Chris
