High intensity workouts > hip pain
DO YOU GET HIP OR BACK PAIN WHEN YOU EXERCISE? HOW ABOUT AFTER?
I train up to 10 clients a day and a large percentage will have mobility and flexibility work within their training to improve their ability to recruit weaker or stabilising muscles.
FITNESS IS SO EXCITING AT THE MOMENT.
With Tough Mudders so popular, HIIT training and core classes designed to make you sweat and kettlebell workshops working your midsection like never before – it’s easy to get excited about burning calories and trying reach fat burning heart rate zones.
When we talk about balance, I always write my training programmes with client results in the forefront of my mind. Of course we want results.
Let’s explore a scenario and say we have lower back pain but we still want to achieve weight-loss. In the last month I have worked with a number of clients who have had lower back complaints or shoulder pain, the latter being the second most frequent problem I see as a coach. Typically I will spend up to 30 minutes of the session working on mobility – in the studio this is known as Roga.
Roga, (ROb’s YoGA), an ‘in joke’, is something clients will ask for when they come in feeling stiff, inflexible, and locked up. We then do 30 minutes of movement based exercise, hands on flexibility work, activation exercises, mobility patterns that are all geared toward returning functionality to the body.
DON’T GET ME WRONG, THIS IS STILL A WORKOUT.
It is important to me as a coach that I structure my training in a way that means clients get the best of both worlds. They get the heart rate zones and the HIIT, but they get taken care of too. With my client base I break it down to these 3 things:
1: How much of the session is dedicated to mobility
2: How much of the session is dedicated to strength training
3: How much of the session is dedicated to intensity
“IT’S IMPORTANT TO MANAGE EXPECTATIONS. SOMETIMES WE’RE DOING HIIT FROM THE GET GO – SOMETIMES WE’RE NOT; FUNCTIONALITY IS ALWAYS MORE IMPORTANT”
When assessing a client and deciding on how their training will move forward, before we decide on any training style I break it down to the following two major sites.
These two sites are great indicators for coaches to be able to design effective programmes almost immediately. If a client has tight shoulders or restricted range of movement this can be seen in both postural checks and other key positions such as the overhead and the hanging position. It then in turn has implications for the squat and the deadlift – two of your best fat burners.
After these two sites have been assessed you can then go on to improve core activation in someones squat; or pec activation in a bench press. It all starts in the same place. If a client has tight hips, or restricted range of movement this can be seen in a squat or their ability to generate power from certain positions; any clients reading this now know why this month they’ve all been doing single leg work! Sorry.
My point is this: whether you want fat burning, muscle building, rehab-ing or prehab-ing, every client needs full range of movement to maximise their results and get a return for their efforts.
This weekend I was thanked by two clients for discovering sore areas and issues. They rather they were dealt with through exercise now, instead of becoming more complicated issues 15 years down the line. Training when you’re over 40 actually highlights potential issues and left untrained these could become major issues as you get older.
Symmetrical exercises assume that we are symmetrical. We’re not, we have left to right imbalances, we have tight muscles we didn’t know about, and we have restrictions and old injuries.
Don’t let them stop you from getting the results you want.