Thanks for all the Facebook messages and emails. Here are some replies to my messages that may interest you
What to do About Hip Flexor Spasm?
I’m getting over hip bursitis brought on by a significant hip flexor spasm. I’m on oxaprozin to help with inflammation. Are there some stretches I can do once the pain is gone?
Before stretching, I would look at what is causing the hip bursitis.
Things that it could be:
- The position that your hip is in at your desk
- The place your hip is when you drive
- Do you drive a vehicle that is automatic or standard?
- Do you have an anteriorly tilted pelvis?
- Do you have good hydration or electrolyte balance?
- Is your technique correct when performing planks, curls, or crunches?
Try to find out what is causing and target things that address it.
We are now getting to the stretching.
I would suggest performing a prolonged hip flexor stretch. I don’t have a video or photo of it, but you are on a bench in a supine position (on your back). Move the leg you want to stretch off the bench and move the leg into hip extension (leg behind you) to a point where you feel a slight stretch. Hold this position for 2 minutes.
I hope this helps, Jim.
Best Textbook for Injuries and Exercise
Quick question, mate. What would be the best textbooks you’d recommend for a basic-intermediate level when it comes to injuries, rehab, prehab, therapy, etc? I’m not necessarily talking PhD standard but just for someone who is looking at incorporating injury and physical therapy into personal training and sports performance. Are there any certs/courses you’d recommend also?
Thanks in advance!
Thanks for the question, Marc.
I spend less and less time referring to textbooks regarding injury and exercise information. And then I find their information is outdated, too general, or outside the scope of what a trainer or coach can do.
I spend most of my time referring to journal articles for new information. At times, it can be a challenge, and I might have to patch together 3 or 4 pieces to cover all the information, but I find the information in journal articles is the most up-to-date.
For example, for this month’s Injury of the Month: meniscus injuries, this has been an excellent article on the anatomy and injury mechanism (I was looking for something newer, but after looking at 27 pieces, this was the best one that I could find.):
It goes into much more detail than any textbooks I have on my shelf.
If there is one textbook that I like and that I refer to often for Hip Bursitis, it is this:
Kinesiology of the Musculoskeletal System by Donald A. Neumann
When I had done some consulting for the BC College of Massage Therapy on the kinesiology and injury component of their curriculum, this was a textbook that I recommended that they include.
I would not call it easy reading, but it focuses on the muscles and joint movement at a higher level.
I hope this helps, Marc.
Here are a few other kind words that I got this week:
Your Program Helped Me Revise My Training Program
“First of all let me compliment you on your job with Scapular Stabilization Exercises. I have appreciated it very much. Even though I am not from an English speaking country, I found it very clear and straightforward.
I purchased your webinar on scapula for personal purpose. I am not a P.t. or Fisiatric. Since I started suffering from pain in my shoulder a year ago, I have been interested in the topic. X Ray and Resonance were negative and I was told it probably depended on posture. I realized that my fitness training program was not going to work without serious work on posture too.
Very few professionals focus on Scapula. After reading your webinar I had the key to totally revise my way of training my upper body.
The exercises you propose are relatively simple and effective.
Anyway, I think it could be a great work for fitness folk too, not only for preventing injuries but also for building a harmonious body. Now I pay attention during my exercises on my scapula position and I can feel the difference. And I can tell that a lot of people around me would need help to recognize their scapula deficiencies.”
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Exactly What I Hoped It Would Be
“I recently purchased the MIR series and have only had an opportunity to view one of the webinars and one of the bonus materials, but both were exactly what I hoped they would be. I viewed them yesterday and have already referred to them twice in conversations earlier today. I know I will be referring to what I’ve seen again and I can’t wait to see the other material. I will be updating/implementing some of this material to future workout programs for my clients.”
Feedback on the Fitness Education Gifts
“Rick, thank you for the Exercise Education Gift. As a trainer, I’m always looking for ways to expand my knowledge to help my clients. I found each gift to be useful in its own way. Thanks again.”
Personal Trainer and Strength Coach
St. John’s,NL, Canada
“Thank you for all the education gifts!
You have a great sense of how to convey information in a no-nonsense sort of way, and yet with great intellect and insight.
At present, my life has become overwhelmingly busy with family matters, but I will be working through my Scoliosis workbook and tuning in to your current emails/website as often as possible. My
primary goal is the self-assimilation and implementation of the knowledge conveyed through your courses, but I also look forward to sharing what I’ve learned with family and friends at work.”
This is the email that I got back from her after I thanked her for her email:
“You are so welcome. Am sorry I could not say more! Have had 3 family members in hospital with 1.5 weeks’ time! Ridiculous. Two out of 2 are ok… but my other brother has a brain virus. He looks like he is going to be okay, and your email and gift could not come at a better time. Your carefully-researched teachings and enthusiasm are the perfect tonic for recreating balance when I have been feeling so unsteady, not only spirit-wise, but also physically.
Making and taking time for self care and exercise helps me able to care for others, and this is such a gift. Plus, it rounds out my life and gives me the feeling of true accomplishment. Caring for others has been my life’s project up until now, and now you’re helping me (and countless others) do the same for myself in a way that I can manage at home. It’s awesome.
One of my coworkers is a personal trainer, two have scoliosis and they are now sitting on the ball and a ball chair at work, and all are very interested in your training tips and website. I am bringing some copies of exercises to share, and will naturally forward them to your website.
I would love the Core Stability of the Hip product. Thank you so much!
Have a great week’s end and weekend!”
That is all.
Rick Kaselj, MS
McCarty EC, Marx RG, Wickiewicz TL. (2000). Meniscal tears in the athlete. Operative and nonoperative management. Phys Med Rehabil Clin N Am. 2000 Nov;11(4):867-80.