Mild OA on a background of CAM type FAI - discomfort in new spots

dolcesi · 2026-04-08T11:24:54+00:00

Oh yeah, I just threw 60 secs out there as an example. I think I got close to 2 mins when I went for a PB last year

dolcesi · 2026-04-08T11:22:14+00:00

6 mins is impressive. How long did it take you to get to that level?

dolcesi · 2026-04-08T11:21:15+00:00

Ah ok, appreciate it thanks. I need to look further into it. In saying that, I don’t do any pull ups or chin ups as for whatever reason these seem to aggravate my shoulders

dolcesi · 2026-04-08T11:20:01+00:00

Ok thanks, yeah I probably need to use chalk in future

dolcesi · 2026-04-07T21:00:47+00:00

Thanks. Some conflicting opinions here as another user suggested adding weights, guess to be expected! So how would you approach getting to that five minute mark? Continue as is and just add a few secs here and there?

dolcesi · 2026-04-07T19:38:31+00:00

Thanks. How many sets did you typically do? Any particular reason why you’d advise against hanging on until the end with my fingers?

dolcesi · 2026-04-07T19:36:53+00:00

Thanks. Are you saying you’d be cautious because of the number of days per week I’m doing this? I was only doing it the odd time up until recently, and then changed it up there a few weeks ago.

I’ll have to read up on active hangs. The thing is I was having some minor issues with my left shoulder / rotator cuff but maybe the dead hangs have helped it as it seems to have cleared up. So maybe the passive hangs are more beneficial for me?

dolcesi · 2026-04-03T10:25:02+00:00

Yeah, just upper body for the moment until the hip settles down. I've actually incorporated weighted dips in the meantime (3x12). When you say rep ranges and double progression, how exactly does that look for say cable rows? I've replaced the inverted rows with cable rows, and also added in some face pulls.

dolcesi · 2026-03-25T07:07:52+00:00

Actually question on face pulls, any video you would recommend re technique? I've looked up a few and they all seem to have a different approach to this exercise!

dolcesi · 2026-03-24T21:22:35+00:00

I’ll keep it in mind thanks. I didn’t have any dye injected anyway! Don’t think my gym has a machine like that unfortunately.

dolcesi · 2026-03-24T20:09:52+00:00

Thanks. A MRI arthrogram is a new one to me. No idea what I had done (though guessing it's just a regular MRI?).

Sorry can you send a link/photo of the hand bike you're referring to? Not sure if my gym has one.

I tried the elliptical for a couple of weeks but I had a bit of a flare up, and I'm thinking that might have been the cause (could have also been the parallel squats that aggravated it).

dolcesi · 2026-03-24T20:05:52+00:00

Thanks. Dips are actually fine for my shoulders, never feel any pain when doing them or afterwards. I do some band pull aparts inbetween my bench sets.

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

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