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has anyone else had this happen???
When I do this stretch
https://lh4.googleusercontent.com/-5uKb1FboqMs/UIMjyMUU6bI/AAAAAAAAAHk/QX1n-GFVNW8/w360-h293-p-k/stretch.PNG I end up in pain. I don't know if it's my LCL or my hamstring tendon but I get a really sharp pain in the area what both of them run. If you've gone threw this before what other stretches did you do to get a successful split without causing injury there?
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15 Replies
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this is the stretch that I'm talking about http://i1193.photobucket.com/albums/aa346/babygagabackgrounds/stuff/stretch.png
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I've been slowly building into that stretch. I sometimes feel a pull at the knee. Don't go as far is all I can think. The different muscles in your legs may have different flexibility, so you have to stretch one out first in order to stretch others later. Veena might have a better suggestion.
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Isnt that emotioncatcher?
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Yeap that's her. I love love lover her LOL
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Try to turn your legs outwards from the hips so that the knee doesn't face up but towards the ground in the direction of your body. So in the picture you posted the knees and feet would face the pole behind her.
Apart from that, just like AerialGypse said, be careful and don't push into the pain. It might be that you're compensating a limited range of motion of the hip joint by putting too much stress on the knee joint. Depending on the anatomy of your hip, if the angle between the femur and hip socket is too small the range of abduction is limited (= no middle split). If that is the case and you push into it, you're only going to injure yourself.
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So with the hip , there is a little "nub" as I like to call it at the end of your femur. (see the picture, not the "ball" but that boney protrution)
http://health.rush.edu/HealthInformation/graphics/images/en/7015.jpg
When you do the straddle split, that "nub" has to move around the pelvis. The way that you this is rotating your hips forward, like arching your back, otherwise in many people (like myself), it "catches" on the pelvis and doesn't allow the femur to extend any further. That particuluar stretch pictured is my prefered method of straddle training because my femur rotates inward (my kneecaps touch when I'm standing with my feet together), so I have to hyper arch to allow that bone to move. So by placing your hands really close to your body, pulling your shoulders back and down I am able to better get that bone around.
Also, many people hold the stretch for long periods of time in this stretch. I don't feel it's the best way to do this particular stretch. In a straddle stretch your brain gets a "danger" signal, like it thinks it's fallen into this position, it then sends a signal to your nerves/muscles to tense everything up to protect itself and tells you there is pain. As long as that happens your won't be able to fully relax into the stretch.
A better way is to get up to the wall as close as you can without pushing it (just getting into position), then push for 2 full seconds (don't forget to hyper arch pulling those shoulders back and down!), then pull completely out of it for at least 2 full seconds (I come out for about 4-5 sedonds because I have fibromyalgia and nerves freak the eff out more than most lol), then push again for 2 full seconds and out again, 2 full seconds. 2 seconds isn't enough time for your muscles to fully freak out, allowing them to stretch further with each two seconds! I am able to get about a 6 inch gain for that stretching period from the first stretch to the last. Now don't excpect to go right into the furthest stretch point the next time you try, straddle is a tricky one for many people and can takes a looong time to get it. Patience is key!
HTH!
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I have a lot of trouble with this as well. I love DGP's advise. I have one other way that I do this stretch that takes off some of the pressure. Hope I can expalin this well.
Lie on the ground on your back, parallel with a wall that has at least 8 feet of space. One hip should beall the way against the wall. Now swivel and put your feet straight up the wall. Your bum should be as close to the wall as possible. So basically, the wall is the chair you are "sitting in" and the floor is your backrest. Place your hands on the outsides of your thighs. Let your legs start to slide into a straddle against the wall, using your hands as a guide so you don't straddle further than you are ready to. Hold this for up to half an hour, gradually letting your legs fall closer to the ground. When you are ready to come out of the stretch, go nice and slow. Foam roll when finished.
I find that this takes the pressure off of my hips and my back, while letting the muscles and ligaments in the legs get used to the stretch.
One last thing. Check out Veenas middle splits stretching and routine. She gives wonderful advise and tips to do this stretch. Make sure you are super warmed up, and don't forget to foam roll! . Here is the link for her middle splits routine:
https://www.studioveena.com/lessons/view/4e2d837d-6f9c-46f6-93df-22110ac37250
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Thank you so much ladies
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I wish I could do the wall one, but my femurs are too far turned inward and I can't get that bone potrusion out and around my socket, I can literally feel the bone catching on my bone! I think if you have normal anatomity (hard to know unless you had xrays), that is a good way, tried and true, of doing it. Would rather do that and watch some tv lolol
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Ouch, DGP!!
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DGP it hurts my knees like hell went I rotate out but if I rotate them in towards the wall more it doesnt hurt
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tiaradw, you probably have externally rotated femurs (which is much more common in women, internally like mine are more common in men. It's still the same premise, you have to get it all around your pelvis..which is also a whole other story whether your pelvis is tilting forward or backward naturally. So your body may need you to tuck your pelvis under/inward. If there is pain like "omg I think it's going to break or tear" pain, you need to stop immediatly!
There is obviously some sort of instability there in the knee area, you just have to figure out where and why exactly which is hard for anyone to do online.
I suggest finding an exercise physiologist and getting a consult. They will tell you what your body is able to do and what you need to do to get to where you want. I can't emphasize this enough. I have one that's a ballet dancer also so she KNOWS what my issues are. I learned a ton in the one session I had with her. You can often find them with chiropractors and physical therapists. Pt's are good also, but they are there usually to help people that are hurt get back to normal, but an EP has very distinct training in the athlete vs the masses who aren't looking to be gumby 😉
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DGP I was looking up EP before I read this LOL. Unfortunately I there are non in my area that I can find my I'm going to go to a few of the fitness centers here and ask around.
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oh bummer! Call around and find a PT that deals with sports injuries specifically. Tell them what you are trying to do and ask them to give you exercises/specific stretches for your goal. Hopefully they can help!
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Yeah I was going to look into that today.
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