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Onlyethic
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Kicking question

Post by Onlyethic » Mon Nov 12, 2007 1:30 pm

tsup everyone,

I started working on sidekicks in my kung fu class. I could barely get the kick, on account of tightness in my hips. It feel as if the tension and lack of mobility stems from tightness in the tensor fasciae latae, but in truth I don't know.

What I do know is that when I stand upright and try to extend my leg out at 90 degrees is nearly impossible. I get stuck around 70 degrees.

I also feel this tension squatting and doing various stretches (ones that are similar to a side lunge).

Any ideas how to stretch this area? Instructor told me to practice the side kick and raise my leg to the side repeatedly. There's probably a better way though.

Thanks for the help.


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Post by Wouter » Mon Nov 12, 2007 2:41 pm

Hello, I've got the same thing going on, I've recently started kicking on a bag again and couldn't kick as high as before. I believe it's not a tensor fasciae latae itself, but the deep gluteal muscles/hip abductors/deep external rotators.

You can stretch these muscles by doing these:
http://www.exrx.net/Stretches/HipExtern ... ormis.html
http://www.exrx.net/Stretches/HipExtern ... tator.html
http://www.exrx.net/Stretches/HipAbduct ... tator.html
http://www.exrx.net/Stretches/HipAbductors/Pretzel.html
http://www.exrx.net/Stretches/HipAbduct ... ibial.html

This will increase your ROM greatly

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Post by Matt Z » Mon Nov 12, 2007 2:57 pm

I never was a big fan of the side kick. However when I used to do TKD as a kid our stretching program went something like this:

http://www.exrx.net/Stretches/Hamstrings/Seated.html
http://www.exrx.net/Stretches/Hamstring ... leLeg.html
Hurdler's Stretch (left and right)
http://www.exrx.net/Stretches/HipAdduct ... Floor.html
Seated Split (front, left, right and front again)
http://www.exrx.net/Stretches/HipAbductors/Pretzel.html

This was in addition to other warmup exercises like pushups, situps, jumping jacks, etc.

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Post by Matt Z » Mon Nov 12, 2007 3:09 pm

I use pretty much the same routine now with the addition of the standing calf stretch, the standing calf stretch, overhead squats, and perhaps a few others. I perform this routine at the end of each lifting session and sometimes on rest days, holding each stretch for 30 seconds (or 30 seconds each side). This works very well for me, as I would consider myself unusually flexable (much more so than the models in these photos). In fact, I get some strange looks at the gym practically everytime I stretch out.

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Post by pdellorto » Mon Nov 12, 2007 10:35 pm

Do you kick at 90 degrees while your torso is upright? If not, no worries.

I worked up my kicking height simply by trying to a little higher each time. Nothing special, really. Kicking lightly but at a higher target (a few cm every few weeks) until I got comfortable there and could kick higher for power. I'm not quite at full-power head kicks at equally tall opponents but I'm closing in on it this way.

Side kicks are no different. Just kick more, aim the kick slighly higher each session. You don't need to keep your torso upright, so don't get too concerned with your flexibility in that position. Just worry about how high the kick goes.

The various stretches are useful, no doubt, but I got my kicks higher just by kicking higher.

Peter


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Post by Onlyethic » Tue Nov 13, 2007 3:14 am

Thanks for all the responses. I'll start kicking a bit-- since I do realize that this is a motion a rarely do.

However, given that I feel similar tightness in other more common movement (bending over to tie my shoes; squats) I'll see what those stretches do.

thanks.

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Post by KPj » Tue Nov 13, 2007 4:52 am

Most peoples hips are practically seized up. The TFL is a big culprit aswell, but the whole region is basically tight.

I previously had posture problems and one of my issues was hip mobility - they wouldn't move. I used a combination of static stretching, dynamic stretching / mobility drills and soft tissue work.

Firstly, by soft tissue work i mean foam rolling. If you've never foam rolled, then you will increase your ROM after 10-15 minutes on it.

http://www.t-nation.com/readTopic.do?id=1259323

Foam rolling will get rid of all the knots and other restrictions that have built up.

Dynamic stretching / mobility drills - in short, i got this www.magnificentmobility.com

The DVD is something I think everyone should own. It's full of dynamic movements for the hip. Also has a few static stretches in there as well - the point in the DVD is to get mobility in the hips. And it's Eric Cressey & Mike Roberston, i'm sure you've read a few of their articles...

In the DVD, a movement I do alot is, "side to side leg swings" which is basically what you said was suggested to you - swinging your leg to the side, it's stuff like that along with some glute activation exercises. You notice a huge difference in a matter of 2-3 weeks.

KPj

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Post by Onlyethic » Tue Nov 13, 2007 4:37 pm

Thanks...yeah, the problem feels more like a general hip thing. I'll try the tennis ball rolling exercises. Looks simple enough.

Girlfriend's also been complaining about a muscle on the bottom (underside) of her butt. Not surprising that it started to hurt her after a week and a half of meditating 8 hours a day sitting Indian style (it was a program... not something she usually does).

Will get on top of these stretches asap.

many thanks.


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