Ask Coach E
Episode 14

0. Coach E: Intro [0:00]

Welcome message from Coach E 

1. Lindy S: When did your issue with lifting your left leg begin, and how has it affected your daily movements (like putting on socks or pants), considering you have no pain but reduced control—especially given your previous hip replacement and exercise history? [02:45]

When exactly did you start having this issue?

*** 6 months ago I lifted my left leg to put on my sock, usually no issues. It seems like my hip flexor went on vacation and I didn't have power or control to lift my leg. This is my replacement hip (2021) which has been completely strong and in sync with squatting, lunnging and lifting until this freak day!


If you're experiencing pain, rate it on a scale from 0-10 with 10 being severe.

*** no pain but lots of frustration that putting on socks, doing knee lifts and putting my leg into pants is near impossible without assist from my hand under my hamstring/knee.

If you're currently following exercises from a YouTube video, routine or program tell us the name and if applicable what phase of the program you're in.

*** no social media so far has addressed the psoas issue.


If you've done any Precision Movement or ROM Coach routines or programs in the past tell us which ones and the results.

*** YES! I did your hipo program as "pre-hab" prior to my hip replacement in 2021. It was the best idea according to my surgeon

2. Joe: What simple, quick movements can I do throughout my workday to reduce spine stiffness from sitting—especially to improve extension, flexion, and rotation—while working on neck pain and thoracic mobility? [04:58]

Recently I have noticed my spine gets stiff after sitting, especially for anything longer than about 30 mins - on a drive, sitting at work, anytime that I stop moving and just sit.

At work, I have recently starting setting a timer to remind me to move every 25 minutes

What movements can you recommend to complete throughout the day at work (it cant be a full workout, just some sneaky movements to loosen up the spine and get the fluids flowing) Extension, flexion rotation. (I would love to make a list of movements (sets and reps) and put it on the wall at work and try to get through them each day)

I am currently going though the Neck pain solution program and also working on trying to gain back thoracic spine mobility (which I notice is quite stuck) along with DMT.

Looking forward to any response

Joe

3. Matthew A: What additional steps can I take to recover from a suspected brachioradialis strain caused by pull-ups—considering possible compensation from my left AC joint, issues with grip and scapular control, and that I’ve already paused upper-body exercises and started shoulder and wrist/arm programs? [08:11]

I think I have pulled or strained my brachioarlis muscle in my forearm. I have been doing pull-ups a couple of times a week and can do 6 reps. I have a slight niggle in my left AC joint and as a result was maybe compensating with right arm a bit. On some pull-ups I noticed I was pulling from my fingers on my right arm as well. I think that’s what has done it mainly. So obviously I need better technique going forward on pull ups. I’m not depressing my scapular when doing them as I know that’s not correct. I’ve started on both the shoulder program and the wrist arm one so that should be me covered. I’ve stopped doing pull ups, biceps, wrists and hammer curls in the meantime. Any other advice you think I should have? Thank you an as always love the app and site and all your do in this space, cheers

4. Joe D: How can I improve my ability to sit on my heels and increase knee flexion for activities like downhill running, and how often should I perform the recommended exercises? [10:39]

I am trying to improve my ability to sit on my heels. I am nowhere close. I am a very active 64 year old. I run, hike, do yoga, do Pilates, and strength training. I need to improve my knee flexion for downhill running also. Similar issue. Also, how often should I do your recommendations?


Thanks,


Joe

5. Jeff A: Is it appropriate to continue with Foundations 1 for an extended period while gradually transitioning to Foundations 2 despite flare-ups of biceps tendonitis, and should I actively focus on maintaining posterior scapular tilt during everyday shoulder movements? [13:46]

Good morning. I have been following the SPS Foundations 1A and 1B for quite a while. I started in September of last year, and have been alternating between 1A and 1B for a total of 4 workouts per week. I am 62 years old, have had shoulder surgery years ago, desk work, bad posture, and since have been diagnosed with shoulder instability.

I know the exercises are helping, as I can feel the rhomboids and other back muscles getting stronger. My massage therapist agrees. When I have attempted to move to Foundations 2, my biceps tendonitis flared up too much and I moved back to Foundations 1. I have since found that being very aware of my shoulder movements throughout the day, and including some isometrics seem to help calm my biceps tendonitis. But I am still continuing with Foundations 1.

I have worked on my shoulder issues for years, and my progress with the SPS routine appears to be very slow. Yet I am still convinced that a path such as this is what I need.

So I have two questions:

1. What are your thoughts on my performing Foundations 1 for so long? My plan is to move to Foundations 2 gradually, incorporating a few of the exercises at a time while paying attention to my biceps tendonitis. I feel I may be able to start that transition soon.

2. I like the Slumpy Serratus Activator, as I can feel more control of the posterior tilt of the scapulae. My question is, should I try to be aware of posterior tilt during shoulder movements throughout the day? Should I try to fire those muscles during normal, daily movements?

6. Mike C: Is it safe to continue doing exercises that cause knee clicking with mild to moderate discomfort—given my history of multiple knee surgeries and reduced meniscus—or could this be causing further damage? [17:20]

I have been using your DMT regularly with great results. Thank you.

I have had several knee surgeries on both knees. I am told that my left knee virtually has no meniscus remaining and my right knee has had partial meniscus removed.

During some of the exercises I experience a lot of knee clicking with mild to moderate discomfort. I am wondering if I am damaging my knees further by continuing with the exercises when the clicking is present or is it safe to continue with the exercises and clicking if the pain can be tolerated?

BTW with ROM coach, between individual targeted exercises and DMT I have significantly reduced knee pain and improved my mobility!

7. Noel S: What additional exercises can I incorporate into my current low back pain routine to better manage and prevent pain associated with playing ice hockey multiple times per week? [20:57]

I play ice hockey three times a week and am frequently dealing with low back pain after playing. I use your "5 Minute Daily Routine For Low Back Pain Relief" which is very helpful. Could you please recommend some exercises I could add to this routine for additional benefit. Many thanks for what you do!

8. Philip: What can I do to relieve persistent lower back and pelvic pain—primarily on the left side—when I’ve been told my right hip may need replacement, especially given my history of lumbar stenosis and recent worsening symptoms affecting sleep? [23:07]

I was told by a chiropractor that I trust that my right hip does not have nearly the same "gap" between the bone and socket that the more "normal" left hip does. He suggests that it may be time to consider a replacement in the near future. I do acknowledge some discomfort in that area at times and on a few occasions sense weakness in my leg when striding. What's weird is that the majority of my pain sensations are at the rear LEFT side of my lower back and pelvic area. Sometimes I even get left groin and/or quad pain in the left side. Anything I can do for relief? I've had lower back issues for decades due to lumbar stenosis but it's only in the last month where even laying down provides no relief, costing me alot of sleep.

9. Julia Y: What exercises are safe and appropriate to perform with a ruptured ACL and torn meniscus? [27:17]

What exercises are safe and should be done with ruptured acl and torn meniscus?

10. David: Should I rest or continue strengthening when experiencing recurring low abdominal, adductor, and hip flexor soreness after playing basketball, and what types of exercises and rehab timeline would be appropriate for this ongoing issue? [29:53]

Hi Coach, thank you for your work, helped me several times!

I have low abdominal, adductor and hip flexor pain after playing basketball (3 times a week). Pain is better the day after and i am ready to go on the 2nd day almost without pain. Feels like muscle soreness, not like strain. Cannot point to a small area, both sides are affected almost simultaneously.

Should i rest this? I feel like the strengthening is the way to go without significant rest, i just dont know what kind of exercises and what is the rehab timeline (pain is present for 3-4 months now). Muscles are definitely compromised somehow, even copenhagens are more challenging than before.

Thank you,

David

11. Conclusion / Update : [34:05]


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