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Ah Ha! | Boddicker Performance

Filed under: corrective exercise, injuries

Ah Ha!

by on May 7th, 2009

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I wrote a while back regarding sports hernia and seated posture.  At the time I was thinking that sitting in chronic hip flexion led to poor patterns as a result of shortening the psoas while also weakening it.  I still believe that it is true.  However, yesterday I was driving to California for my internship at AP and I looked down to my legs and had another thought.  I was sitting in external rotation.

So what?  Well, it has been shown that a great deal of athletes who experience sports hernia have a marked decrease in internal rotation ability.  That’s why some athletes have a greater propensity for the injury.  Soccer players are constantly externally rotated at the hips, hockey players the same, and distance runners who lack hip extension also go to external rotation for added range of motion.  Continuing to hammer away at the sport will only facilitate a worsening hip internal rotation deficit.

Going back to my original post regarding the 23/1 rule, if we are trying to get internal rotation range of motion back it would be prudent to at least rotate the femurs to a neutral position and restore length in the lateral hip musculature and biceps femoris.  Let me know what you think.

Regards,

Carson Boddicker

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  • Steve February 17, 2010

    Can you explain your last sentence a bit more…

    “Going back to my original post regarding the 23/1 rule, if we are trying to get internal rotation range of motion back it would be prudent to at least rotate the femurs to a neutral position and restore length in the lateral hip musculature and biceps femoris. Let me know what you think.”

    I most likely have SH, and I believe it has developed (or gotten worse) because of the amount of time I spend sitting down. Now that I have kind of realized, I never know what is the “correct way” to sit all day, so I’m always fidgeting around. Anyway, if you can further explain, I’d be very interested…

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