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Knee above parallel - pain

Posted: Sun Oct 19, 2014 3:48 am
by Chimaobi
Hi all.

I'm new here, and was motivated to join after reading a few threads with TimD (r.i.p) in it, and some articles by Jas.

There's a plethora of articles on hip flexibility and strength here, and I need a pointed finger in the right direction for my current challenge.

When I raise my right leg/knee above the hip (that is, above parallel with the floor) I can't keep it there for more than 2 seconds before lowering it. Judging by the sensation, I think my problem lies with the psoas major and iliacus. I can't desribe the pain, but it's very specific and only occurs when I raise my leg; like when doing a warm up (one-legged knee raises) or putting on pants.

I do plenty of ATG squats, some deadlifting and back excercises. But I have nothing that targets my hips, perhaps this is my weakest link atm. Is there any article on here, or general advice on how to strengthen or rehabilitate the muscles involved in raising the knee to parallel and above?

FYI; I'm 27 and fairly healthy. I'm a bit paranoid about my asthma and allergy meds, which is one to three inhales a day and a single pill and nasal spray, but it's all cortisone I believe and that contributes to bone loss (and a reduction in testosterone production I've read). I definitely need to keep my hips strong as I'm getting older.

Any tips, tricks, exercises or articles would be much appreciated.

Re: Knee above parallel - pain

Posted: Sun Oct 19, 2014 8:38 am
by stuward
Have you seen a physiotherapist? If a movement is causing pain, then that needs to be sorted out before you start adding weight.

"I do plenty of ATG squats, some deadlifting and back exercises. But I have nothing that targets my hips,"

All these target your glutes, which is the main muscle group associated with hip extension.

Your problem seems to manifest in Hip flexion. There may be an unresolved injury, or a nerve issue such as sciatica. This needs a professional to sort out.

Re: Knee above parallel - pain

Posted: Sun Oct 19, 2014 3:13 pm
by Chimaobi
Nope, haven't seen anyone about this - had it for about six months and just expected it would go away.

I mentioned it to my doc in a by-the-way fashion, and she told me it could be inflammation, and to come back to get assessed or referred to a chiro or physio.

I'll take your advice and stop stalling, will call the doc. Thanks Stuward.

Re: Knee above parallel - pain

Posted: Tue Oct 21, 2014 3:58 pm
by hoosegow
My grandfather was a doctor. He would tell you to stop raising your knee to parallel and above. What's the point?

Re: Knee above parallel - pain

Posted: Wed Oct 22, 2014 12:34 pm
by KenDowns
I had a similar problem and also do plenty of squats etc.

Do you get pain also when going into the hole on a squat? I also had that. Was driving me crazy.

Sit-ups cured it for me. They say sit-ups ain't great for your abs because the hip flexors come into a lot, and that seemed to be what I needed.