The Rehab Guy: Q&A
Q: Every couple months after a max lower day (the exercise doesn't seam to matter), my left upper glute and very low back get stiff and slightly painful. After 24-48 hours or so it subsides and gets loose again. Right now, I foam roll my quads before bed and stretch my hip flexors. Would you prescribe any exercises or mobility stuff to help prevent this from happening? Thanks a billion.
A: Andy,
This is pretty common because the upper glutes can get really beat up from squatting, deadlifting, etc. Do you use a lacrosse ball or foam roller on your hips and the upper portion of your glutes? It can be quite painful, as this area is typically full of trigger points and adhesions.
Give this a shot and see if it helps. Good luck!
–Mike
Q: I follow Jim's 5/3/1 program and hit my hamstrings quite hard during the week. Sometimes for conditioning, I'll do some short sprints. I do seem to, however, almost always tweak a hamstring when I push harder than 80 percent or so. Am I simply not warmed-up/stretched enough? I'd think that after an hour of lifting, I'd be plenty warmed-up to sprint.
A: Wow, getting some loaded questions today! Ha!
There are a couple reasons people strain hamstrings:
- Weak hamstrings as compared to their quads. This is especially true with regards to their ability to resist rapid knee extension.
- Poor core/pelvic stability. If your core and pelvis are all over the place, and/or if you're in a wicked anterior pelvic tilt, your hamstrings are going to be forced to do two different jobs.
- Stabilize the pelvis
- Decelerate the knee
Without seeing you, I'd imagine it's some combination of the two.
My best internet diagnosis/program tips would be:
- Train for core stability
- Include some half/tall-kneeling work in your programs
- Strengthen the knee flexor function of the hammies (glute-hams, ball leg curls, etc.) especially with a slow/controlled eccentric or lowering phase.
Best I can do, but I hope that helps.
Good luck!
*** REHABILITATION NOTICE***
Important information on how to get your questions answered.
To help us better help you with your recovery and injury related questions can you please include:
- When did the pain begin?
- What were you doing at the time? Or did the pain come on gradually over time?
- Where, anatomically, is the pain?
- What does the pain feel like? Sharp? Dull? Aching? Stabbing? Shooting?
- Is the pain constant, or intermittent, or only on certain motions?
- What motions make your pain worse?
- What, if anything, makes your pain better?
- Does your pain radiate to any other part of your body?
- What things could you do before, that you cannot do now because of your injury?
- What is your main concern regarding the pain and its consequences?
- Have you ever injured that part of your body before? If so, how?
- Is your pain getting worse over time? And if so, how much worse over what time period?
It would also help if you posted a link to a video of your lift.