I'm a 40+ BJJ competitor who has excessive tightness in my . . .

     Vince, The best thing that has helped me with this pr . . .

       There is a good chance that your musculature ( proper assess . . .

         I have started the band work and also scheduled an appointme . . .

           Great! Let us know how the Trigger Point Therapy works out f . . .

             Vince, self Myofacial release is also a great way to . . .

               Mike, I have boxes of foam rollers in my office. I in . . .

                 I agree with you 100%. I have been to pro football ga . . .

                   I have been using everything from foam rollers, small med ba . . .

                     Vince, That is great! It will take awhile for healing . . .

I'm a 40+ BJJ competitor who has excessive tightness in my right hip. Currently, I am seeing a ART therapist and it seems to be helping. I am in my offseason training program for 16 weeks and have moved away from squatting and lunging. I need some advice on exercises I can use to open up the hips and still improve strength? I have Kettlebells, sandbags and a whole slew of other implements at my disposal.

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Vince,

The best thing that has helped me with this problem has been a simple flexband and Daves Schmitz flexibility strength ebook and videos.

I use to have the same problem but now its not an issue (as long as i keep stretching).
http://www.grapplersgym.com/products/item23.cfm
http://www.grapplersgym.com/products/item25.cfm

Here is a great thread that talks about training with the bands for flexibility.
http://www.grapplersgym.com/members/forum/openthread.cfm?forum=1&ThreadID=328

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There is a good chance that your musculature ( proper assessment will determine what is involved and possibly why) in your right hip has become somewhat inactive (down regulated) and is now ropey and stringy. You may have to move on from the active muscle therapy. Find a deep tissue therapist, start longer sessions and get some structural issues resolved.

Daily or at a minimum 3x a week use of the band and a couple of stretches of Daves will work really well to help tug adhesions in the longer muscles of the leg and deeper shorter muscles of the hip. Use these as a way to improve on your muscle sessions.

Ken

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I have started the band work and also scheduled an appointment with a Trigger Point Specialist late next week. The band work last night and noticed release of the tightness within a few minutes. I plan to order Dave's video as well.

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Great! Let us know how the Trigger Point Therapy works out for you.

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Vince,

self Myofacial release is also a great way to loosen up tight muscles. I know your set up with trigger point therapy, ART, and the bands, but I have also found doing this first thing in the morning, between sets, and after workouts makes my hips and back feel a ton better.

http://www.performbetter.com/catalog/matriarch/MultiPiecePage.asp_Q_PageID_E_91_A_PageName_E_ArticleMyofacialRelease

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Mike,

I have boxes of foam rollers in my office. I instruct clients to use a basketball. You can navigate the ball a lot easier and be more pinpoint specific.

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I agree with you 100%.

I have been to pro football games where the guys just take a football and use it.

Mike

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I have been using everything from foam rollers, small med balls, tennis balls and now, lacrosse balls. I had an ART session this morning and my ROM is definitely coming back. I am going to start swing KB's again this afternoon and see how I feel.

Vince

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Vince,

That is great! It will take awhile for healing to occur so be patient and expect the odd twinge here and there.

Ken

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