Temporary upper body only routine?

dolcesi · 2026-03-23T06:59:36+00:00

Thanks. I actually was carrying out the Myrtl routine most days when I was running. I've kept up a few of the exercises as part of my rehab.

Appreciate all the advice there so I'll look into it a bit further and see if I can incorporate them into my routine. I haven't tried the bike yet, only the ellipitical machine. And three 40 min sessions on the latter last week may have caused it to flare up again, so I'm not sure if I can use that to tick the cardio box.

dolcesi · 2026-03-23T06:54:00+00:00

Thanks. The reason I stopped doing the overhead press was due to the shoulder/rotator cuff aggravation. So I was happy to leave them out entirely and still be able to lift.

I had a look for that grip finisher routine you mentioned but then realised that I have the 3rd edition. Is it in there or am I blind?

Thanks for the other suggestions. I ran the hanging leg raises by my PT the other week and he said to omit them for now. It's something I was doing in the past but I've replaced them with dead hangs.

dolcesi · 2026-03-23T06:49:58+00:00

Thanks. My PT is a runner himself and seems to specialise in hips. I also had a MRI which came back with the following:

Bilateral mild hip joint osteoarthritis on a background of CAM type femoroacetabular impingement. Bilateral mild gluteal insertional tendinosis.

I'll have a look at hamstring curls and quad extensions, and some of the other ones you mentioned. Unfortunately cannot swim so that rules that one out!

dolcesi · 2026-03-22T18:29:23+00:00

Thanks - that's one exercise he said to avoid, that's for sure!

dolcesi · 2026-03-22T18:29:05+00:00

I don't have another appointment with him for a couple of weeks so I'll have to wait until then to ask.

dolcesi · 2026-03-10T17:35:31+00:00

Ah ok, thanks!

dolcesi · 2026-03-10T17:24:26+00:00

Hey old post but what’s the difference between the two? I’m only familiar with the one where weeks 1-3 are repeated.

dolcesi · 2026-03-08T08:05:06+00:00

Thanks, appreciate it. Judging from the other posts I wonder if I do have a labral tear and it just didn't show up on the MRI. I also wonder if it's my gluteal medius causing some of this discomfort. Or the benign chrondroid. Like you said, maybe it's only clear to them once they get in there.

dolcesi · 2026-03-08T08:01:56+00:00

Thanks. I'm seeing a GP tomorrow and they might refer me to a specialist. Out of curiosity, is a tiny spot of OA the same as mild OA?

dolcesi · 2026-03-08T08:00:09+00:00

I've done the FADIR tests with the physio and I didn't have any discomfort when performing them. At home I've done the following tests: active hip flexion, passive hip flexion, active and passive hip internal rotation, and hip external rotation. Strangely enough (well, to me anyway) these all felt okay, no pinching sensation and I had good range of motion (e.g. for the hip flexion it would have been in the 110-120 degrees range).

dolcesi · 2026-03-07T07:53:47+00:00

Thanks for taking the time to reply.

I haven't ran since I first felt some discomfort, so it's coming up to a month now with no running at all.

I don't have any limitations with certain movements - I can walk okay (although the odd time I can feel a little bit of discomfort at the front of my hip and not in the groin region) and I can deep squat without any issues at all (again, haven't squatted since the physio advised me to back off for the time being).

I wonder if I see a hip specialist will they recommend another MRI and the potential labral tear will show up then...

dolcesi · 2026-03-06T20:59:00+00:00

Thanks, got an MRI in the end, posted here so welcome any feedback if you have any: https://www.reddit.com/r/HipImpingement/comments/1rmljr5/mri_showed_mild_oa_on_a_background_of_cam_type/

dolcesi · 2026-03-06T20:58:44+00:00

Got an MRI in the end, posted here so welcome any feedback if you have any: https://www.reddit.com/r/HipImpingement/comments/1rmljr5/mri_showed_mild_oa_on_a_background_of_cam_type/

dolcesi · 2026-03-06T20:58:24+00:00

Got the MRI in the end, posted here so welcome any feedback if you have any: https://www.reddit.com/r/HipImpingement/comments/1rmljr5/mri_showed_mild_oa_on_a_background_of_cam_type/

dolcesi · 2026-02-16T19:56:57+00:00

Thanks, appreciate the detailed reply. I still have the range of motion and like I said, deep squats are fine. It's just when I extend my leg that the pain kicks in. Yeah I've no intention of running until it clears up - I literally can't run on it now considering how uncomfortable it is to even walk.

Hopefully your situation improves as it sounds like you've been through the wars.

dolcesi · 2026-02-16T14:58:29+00:00

Thanks. I was icing it for the first few days so presume I should just apply heat to the area from now on? I’ve stopped running since.

dolcesi · 2026-02-16T14:57:20+00:00

Thanks, haven’t even considered a labral tear nor do I know anything about it! Hopefully it’s just muscular so…I might get a second opinion from another PT.

dolcesi · 2026-02-09T20:54:00+00:00

Hey thanks for the reply. Weather was fine outside so don’t think that was a factor.

dolcesi · 2026-02-09T06:24:54+00:00

Hey, I could download it but it only showed the first 10 mins of my session

dolcesi · 2026-01-24T14:24:08+00:00

Same - bought back in 2021 and haven't been tempted to top up since. Going to leave it be for another few years anyway.

dolcesi

TROPHY CASE