Adarq.org

It has been an ongoing problem with my left leg not only the knee but also the hips, especially when I sit with the left leg crossed over my right thigh and press my left knee down or do single leg squats my left hip clicks so I will go through my rehab process and some assistance as well. There was also knee pain and instability of left leg now some pain not as much as before.

I was watching a youtube video by squat university where he was helping Martin Licis.

I did the test of going into lunge position at the bottom and place front feet 6-7 inches away from the wall and try touch the wall.

With the right foot easily with little to no support I could touch the wall with my knees and bring it 10 inches away and almost with support bring it 2 fingers with near the wall and feel it in my lower calf.

But with my left foot I had to really try hard and force my knees forward to touch the wall when 6-7 inches away and tightness is lower calf.

Already doing some knee rehab suggested by CoolColJ

backwards stuff
forward step ups (peterson step up I think)
Quad stretch on couch

So will do the side step ups too and try increase height.

Airplane hip assisted work is good, hold onto something in front while leaning forward at the hip, stand on foot and the other leg extended behind and rotate the hip outwards opening your hip feeling stretch on the adductor and hold for 5 seconds.

for the hips your going to have to release the glutes, every area there, upper side and inner of thigh, adductors long and short, and the upper hammie area.
then stretch both the long and short adductors

it is a lot of work, for many weeks/months, but necessary.

I had FAI hip pain so bad that walking up stairs, landing from jumps and squatting hurt a lot.
Now nothing


mostly due to tons of knots and sore spots in my adductors, inner groin area, and those muscles being super tight.
Not many people stretch or work on their adductors, it gets worse over time.

Not foam rolling, which is too blunt and soft, you need smaller massage balls along with a barbell for the top of the thigh and inner upper part where the adductors/hip flexors attach
Use a low bench and sit on the ball etc

Also do the glute and piriformis

also you may find fixing up your adductors might help out your knee as well, as they do exert a pull on the patella

The VMO, some of the muscle fibres of which shares the same insertion site as the adductor magnus and when the adductor magnus is tight it can have a knock on effect of pulling the VMO into a stretched position.

That area for me is always super sore when releasing it with a ball on the ground

Also found an impingement on my right leg, which is in a strange position, if I stand and raise my leg 45 degrees not straight in front and rotate the leg internally I feel pinch in front of hip but when leg straight in front then pain in rotating internally. By internally I mean moving legs inwards. Who knows what other positions I have pain.

Rolling hard foam lacrosse ball in the upper adductors near groin sitting on it just super sore as well as the gluteus when I cross leg over and roll across the muscle between the glute bone and the hip bone, very sore the outside part of the gluteus.

Will do this and hopefully it releases tension in the hip. Cos when releasing adductor groin I can feel all the way to the hips.

Also pressing ball into front of the hips with the stiff tendons criss crossing.

just release these areas, a bit everyday and over time things will improve.
At first it will take 1-2 mins holds before things start to loosen up.

I remebr just sitting on a ball on a low ladder for mins at a time, and then later on a ball in my computer chair while I surfed the web

Is it normal for hip pinch pain to reduce by embracing core because hip muscle is flexed.

maybe it straightens out your pelvic tilt