Help please- low back/hip flexor issues

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    Help please- low back/hip flexor issues


    Alright guys- I'm really hurting and have tried everything and seen multiple doctors but still having problems and now it's worsening.

    I am 24 tomorrow. Played high school and college football until I was 22. Since I was 21 I've had what started As hip flexor bulging, swelling and tightness and has progressed to piriformis pain and swelling with lower back swelling/bulging of muscle muscles, knee clicking, and swelling that radiates up and down my right side from shoulder blades to ankles.

    I am very flexible and stretch regularly, foam roll, ice, heat, naproxen, etc. Nothing seems to alleviate the pain EXCEPT for inactivity. That is not an option. I run hiit 2-3 days a week and lift 4-5. I also wait tables for work and am still in school so I'm either walking or sitting for long periods of time on a given day.

    I believed the injury first began from heavy leg presses and back squatting. I stopped those upon ending football and no change. Walking incline seems to irritate it, as well as any hip dominant exercises including ab work where hip flexors r engaged.

    I have been to chiropractors, orthopedics, and osteopaths. No one has been able to assist or relieve the pain. I stopped dead lifting and pain got better for a while, then the pain retuned and I felt my Low back was noticeably weaker and in more pain. So, I resumed deads and low back felt stronger but then pain and swelling then returned to the hip flexor region. It seems I cannot do anything without some sort of negative effect.

    I am now walking with a slight limp. One shoulder also is hangin slightly lower than the other. One leg is also slightly loneger than the other (determined by a dr.)

    Any ideas and suggestions are greatly appreciated. Thank you.
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    Reverse hypers for your lower back is all I can add. Im sure others know more then I.
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    Quote Originally Posted by SweetLou321
    Reverse hypers for your lower back is all I can add. Im sure others know more then I.
    Yea when I dropped deads I added extra hypers and reverse hypers . Pain is so bad right now.. Made apt with a new ortho in ten days
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    Well, if you don't want to bite the bullet and take some time off to recover then you'll just be spinning your wheels, or worse, going down a slippery slope. Start swimming for HIIT to reduce the hip flexor activation. Start foam rolling your rectus femoris and periformis with more vigor. Strengthen your glutes and INTERNAL hip rotators.

    Next, have you looked into manual psoas release. DeFranco show's how to do this. Its painful, but may help if it is your IP complex. I know a good massage therapist out of Hartford who may be able to help you with the psoas release. She worked wonders on mine (and left bruises in doing so). PM if you are interested, and I will see if she has openings, and if so, will pass on her info.

    Br
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    Quote Originally Posted by ZiR RED
    Well, if you don't want to bite the bullet and take some time off to recover then you'll just be spinning your wheels, or worse, going down a slippery slope. Start swimming for HIIT to reduce the hip flexor activation. Start foam rolling your rectus femoris and periformis with more vigor. Strengthen your glutes and INTERNAL hip rotators.

    Next, have you looked into manual psoas release. DeFranco show's how to do this. Its painful, but may help if it is your IP complex. I know a good massage therapist out of Hartford who may be able to help you with the psoas release. She worked wonders on mine (and left bruises in doing so). PM if you are interested, and I will see if she has openings, and if so, will pass on her info.

    Br
    I take a week off every 5th or 8th week if training now.. What is psoas? I do not hAve access To a pool unfortunately :/
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    Psoas is one of your deep hip flexors. So is the illiacus. Together, they make up the iliopsoas complex.

    Br
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    Quote Originally Posted by ZiR RED
    Psoas is one of your deep hip flexors. So is the illiacus. Together, they make up the iliopsoas complex.

    Br
    I see. I'll go harder on the foam rolling. I've been more consistent with ice and heat this weekend to no avail.
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    Zir are you refering to using a plate on the psoas while laying down to dig deep into the hips? If so, thats rough as ive done it in the past.
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    Quote Originally Posted by SweetLou321 View Post
    Zir are you refering to using a plate on the psoas while laying down to dig deep into the hips? If so, thats rough as ive done it in the past.
    You can use a plate if that all you have. I use a back buddy i got off amazon.
    "The only good is knowledge and the only evil is ignorance." - Socrates
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    Quote Originally Posted by SweetLou321 View Post
    Zir are you refering to using a plate on the psoas while laying down to dig deep into the hips? If so, thats rough as ive done it in the past.
    You can do it with your hands (or with the help of someone elses) or with a plate or stick. I find it easier to get at it with my hands if I am in the pool.
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    Quote Originally Posted by ZiR RED View Post
    You can do it with your hands (or with the help of someone elses) or with a plate or stick. I find it easier to get at it with my hands if I am in the pool.
    Ill have to try that, otherwise I use a plate.
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    I will vouch for the importance of lengthening the psoas for a tight lower back. I've also find that lighter, high-rep DB side bends help to stretch and strengthen the quadratus lumborum 2-3x/week in addition to using unilateral thigh work to stretch and strengthen the glute med/min, which also help to keep the hips loose and, ergo, the lumbar.
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    Quote Originally Posted by Rodja View Post
    I will vouch for the importance of lengthening the psoas for a tight lower back. I've also find that lighter, high-rep DB side bends help to stretch and strengthen the quadratus lumborum 2-3x/week in addition to using unilateral thigh work to stretch and strengthen the glute med/min, which also help to keep the hips loose and, ergo, the lumbar.
    Now I have a reason to do unilateral thigh work again lol
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    You should also look at your hamstring flexibility. It's in check ?
    Want to handstand like bruce lee?

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    Quote Originally Posted by loganchristop
    You should also look at your hamstring flexibility. It's in check ?
    Oh yea, I'm freakishly flexible all over
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    Quote Originally Posted by chedapalooza

    Oh yea, I'm freakishly flexible all over
    That's real close to being my new sig...
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    Quote Originally Posted by napalm

    That's real close to being my new sig...
    Hahaha you've got the green light. Inwas half asleep when I typed it.
    "no failure is final, nor is any success"
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    Good info. Posting so I can find it again.
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    Good info in this thread. One exercise I have found to somewhat help in addition to a few that have been mention is to stand with one leg on an elevated surface and relax, and allow the pelvis/back/hip to relax and slump down. Gently pull your pelvis back up to level and repeat. Stretching the hamstrings even if yours are flexible helps a lot with lower back tension. A hip flexor stretch and static hold of the hip flexors mid range can re leave pain as well.
    Log: http://anabolicminds.com/forum/workout-logs/226478-country-gets-huge.html#post3905023
  

  
 

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