Ask Coach E
Episode 8

0. Coach E: Intro [0:00]

Welcome message from Coach E 

1. Juergen: With my hip dysplasia, torn labrum, and recurring injuries, should I give up ball sports and switch to lower-impact activities like cycling or swimming, or can I still keep playing safely? [01:51]

Hi Coach E!

I'm a fanatic user of your Hip Pain Solution Program from Germany and regularly recommend ROM Coach to my friends (I'm your German brand ambassador!). Ballsport of all sorts is my life. I'm half human, half dog as I like to joke. I play soccer, handball and all sorts of racket sports (Squash, Padel, Tennis). Handball is my big passion, it,s thw 2nd biggest sport in Germany. Full contact,physical, fair play. I also use your shoulder pain solution program as a regular thrower/shooter.

Here's my issue: 3 year ago I started getting hip pain. First left hand side CAM impingement. Pain scale 4 of 10. Then got diagnosed with a hip dysplasia and a slightly torn labrum on the right hip (scale 4).Your HPS program helped a lot! Still I eventually found myself with 3 muscle tears in my right leg over the past 12 months (2x hamstring, 1x calf). Likely because of my torn labrum and me just getting (too?) old to play explosive ballsport. Now I'm back on track but my left leg is starting to give me pain. Probably subconciously compensating right injuries. Specifically, I feel like there could be a slightly torn labrum on my left side radiating towards my knee. Plus I had had an inflamed achilles and heel spur on my left side 3 year ago. All in all, feel like it's going downhill. Super frustrating as I love my ballsport. Wanted to get your take on this? Finally time to call it day and switch to cycling/swimming? Have to do sports one way or the other.

 
All the best and keep up the helpful and authentic work!

Juergen

2. Jamie: Coach, with my hip and recurring injuries, do you think it’s time to move on from ball sports to something lower impact, or can I still safely keep playing? [07:30]

Hi Coach E! I've done many PM programs including shoulder, elbow, hip and low back. This question concerns elbow: For about 2 yrs I have had medial pain, especially on pull, not as bad on push. I have modified some things and improved on the pain scale. Do you think that doing false grip on rings for muscle ups is inherently harmful and or damaging to the elbow?

3. Philip: I’m having increasing trouble putting socks and shoes on my right foot due to what feels like something impeding the hip joint — could this be a sign that I’m headed toward needing a hip replacement, or might there be another solution? [12:17]

I've been having greater difficulty over the last few years putting socks or shoes on my right foot. It is very hard to get down far enough to put them on comfortably. My right leg will flair out where my knee goes way out to the right and my foot cannot stay flat on the floor.it feels like there is something impeding me where the femur meets the hip at the socket. My left side doesn't do this. I know I'm about 25 pounds too heavy but this still happens to a lesser degree even when in better shape, in fact it's probably a reason why I don't workout as much or as hard as I should. Hopefully it's not hip replacement time. Thanks.


4. Sue: At 71, I’ve developed a habit of not lifting my toes when walking and it’s causing trips and falls — how can I retrain myself (or strengthen the right muscles) to tip my toes up properly again? [17:02]

Since I turned 71, I have gotten into a bad habit of not lifting my toes up when I walk, especially on uneven ground (hiking trails). I have tripped and fallen to the ground several times. I've also noticed that my everyday shoes are showing a lot of wear on the front of the toe box. I've tried to strengthen my shins, but I think my problem is the muscles on the top of my foot. How can I retrain myself to tip up my toes?

5. Cecilia: After fracturing my elbow in 2021 and recovering with your program, I still struggle with finger stiffness that makes writing and typing difficult (no pain, just lack of flexibility). Do you have exercises to improve finger flexibility and control? [20:42]

November 10, 2021 I fell and fractured my elbow. At the time of the fracture, my wrist blew up causing untold problems with my hand especially with my ability to write and type. I am doing your elbow program which has helped tremendously. It restored the use of my arm and hand for the most part,but I still have trouble with writing and typing. Do you have any exercises that will focus on the flexibility of the fingers so I can write and type more easily like I used to? I have no pain. Just stiffness of the fingers and their reluctance to obey my commands. I have seen a neurologist and it's not brain connected.

6. Nayib: I have structural kyphosis and after finishing the Neck Pain Solution program my pain improved, but I still get tension headaches (especially after sleep or phone use). What do you suggest I do next to keep improving and reduce the headaches further? [22:46]

Hello Coach E.

I have structural Kyphosis and I just finished the Neck Pain Solution program and I am happy with the results. I improved a lot but I'm still having tension headaches specially when I wake up from sleeping or when using my cellphone for long. The difference is that the pain now is not everyday but from time to time, specially when I sleep deeply or I go to bed too tired. What do you suggest to continue improving and reducing even more the pain. Thanks in advance.

7. Osama: After a right foot injury, I developed glute/ab weakness and pelvic tilt on that side. I’m doing the Hip & Foot Pain Solution, but how should I deal with this one-sided imbalance? Should I add extra work for the weak side since my left QL is overworking and my right barely engages?[26:40]

I injured my right foot 4 years ago and this led to glutes and abdominal weakness on my right side, also pelvic tilt so I am doing the hip& foot pain solution. how to deal with imbalance from one side and should I do more for the weak side ? I notice my QL on my left side is much stronger and over working and on my right I barely feel it engaged

8. Marie: Could my orthotics (with the right one being about a half inch thicker) be contributing to my ongoing plantar fasciitis pain and hip tightness, especially if my hips were out of alignment during the fitting, and should I get them re-checked or focus more on hip/glute work instead?[28:43]

Hi Coach E,

I have plantar fasciitis in my right foot, which is really flexible but flat. I started experiencing severe pain in my heel around April this year. I follow a mix of new and old methods to treat it. I got fitted, full-foot orthotics, x-rayed (I have small bone spur on my heel but my PT said it's not the cause), use toe spacers, ride my bike instead of walk, do the ROM Coach Foot & Ankle Solution, roll and do single-leg heel lowers to release and strengthen my calves. I also bought barefoot shoes and use my new orthotics in them for support. I have not noticed any improvement in my p.f. pain and it’s been about 4mths.

My question is about my orthotics and if I need to get new ones. My right orthotic is a about a half inch thicker than the left one. I was fitted by walking across a sensored mat. I've been wearing the orthotics since late April. I recently got a massage and chiro adjustment and discovered that my right side and hip (QL, glutes, piriformis, etc.) are extremely tight and painful to touch. My chiro said my hips were much tighter than usual. I showed him my orthotics and asked if that was the reason. He said no, but his English and my Spanish aren’t perfect (I live in Mexico) and there could have been miscommunication. I have weak glutes and my hips are chronically out of whack, but they have never hurt to that degree in years.
If my hips were out of alignment when I was walked the mat, would that affect the orthotics fitting and thickness? Is the reason I am not feeling any improvement in my p.f. because my hips are so out of whack? I don’t want to go back to wearing regular shoes, but I can’t wear the barefoot shoes without the orthotics (not enough support). I’m not sure how to proceed other than adding QL, psoas, glutes, thigh and IT releases and glute med exercises to my routine. Any advice?

BTW – I love the anatomy lessons you give in your YouTube videos, and I used the SPS to heal my torn rotator cuff. I’ve recommended the app to a dozen people and know at least 4 of them have downloaded it. Thanks for all you and your team do. Precision Movement videos and the app are the first places I go when an issue comes up.

Thanks and best,
T. Marie

9. Conclusion / Update: [34:27]

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