Been reading/listening to quite a bit of BBM over the last month or so, really appreciate how you guys are moving the scene forward in a scientific and evidence-based manner.
Am just curious if you guys have any specific approach to a lack of end range hip strength/internal rotation?
My background is that I got a Left hip labral repair/femoral head CAM osteoplasty in 2018, prior to the op already had some very limited/zero IR due to several years of poor squatting + very poor load management (too much high-fatigue rpe9.5-10 stuff too regularly), and about 2 years post op it still hasn’t really come back much. Have been having difficulty with squat depth for PL as a result.
I recently recognized my left glute + adductor + hip flexor are still fairly weak in end range, so have been trying to expose it to end range slowly in HBBS/LBBS, and the internal rotation does slowly reappear after 5-6 sets. still do get a fair bit of ache after but realize it’s probably par for the course given the weakness of the muscles compared to the imposed demand.
Just wondering how else you guys might expose the tissue to end range as I find my hip just seems to shift away from the end IR range in unilateral exercises like split squats/split stance DL/etc.
Or is it just a matter of waiting it out another 3-6/12 with regular end range exposure?
Hey BSZA - thanks for the questions. We’d likely necessitate a consult to work through some of this. With that said, I’d check out our podcast on these scenarios if you’ve not already, see HERE.
Overall, I’d recommend implementing the movements you specifically want to improve with dosage appropriate to your tolerance. If you notice difficulty with completing single leg movements like split squats, then it’s ok to program those in to tolerance. Ultimately the question becomes why are we programming movements and are they moving us towards our overall goals. Hope that helps.