So, fitball core stuff - sorted. Slant board leg/foot strength - sorted. Time to try those pistol squats. Right leg first... tum ti tum.... OK, not much range of movement, but fine. Down, up, down, up. Left leg.... down....OUCH!!!!! Yikes, that hurt. Tiny little dip and sharp, acute pain on the outside of my knee which feels like it's about to collapse - no strength or support at all. IT band also sore. Something in my left hip also sore. Strange thing is, none of this hurts when I run (unless I overstride on my left leg and get a jarring pain in my knee).

I'm seeing a physio next Monday - something's clearly not right - but any suggestions?

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Comment by Paul Weeks on February 2, 2014 at 9:01am

Hi Eric, Hi Richard, many thanks for the reply.  The reverse pistol squat has been particularly useful in getting the form, though there's still no way in hell I can do a normal one on my left leg! I've got a sports physio massaging the hell out of my IT band (ow ow ow ow ow ow ow) which is helping. I think.

Comment by Eric Orton on January 23, 2014 at 8:57pm

Also, see my picture in the book and see how compressed I get with upper body to the leg.

Comment by Eric Orton on January 23, 2014 at 8:56pm

Great Paul - keep us posted.

Comment by Richard McGaha on January 23, 2014 at 7:19pm

Paul, someone taught me to do a bit of a "reverse pistol squat" find a chair or a stool and sit on it and then just one leg to try and get up, that should give you an idea of how to do it.  Even on something not that low it is hard.  Good luck!!! 

Comment by Paul Weeks on January 23, 2014 at 9:53am

Ah, that's it. Thanks, Eric. Yes, I was bending at the knee and trying to stay upright. Quad stretches really help too. I'll work on stretching the IT band as well. Still a tiny range of movement, but without the excruciating pain...

Comment by Eric Orton on January 22, 2014 at 3:33pm

Yes, focus on hinging/squating from the hip. I am guessing, but I think you are probably initiating your squat at the knee, rather than hips/glute.  Think about sitting in a chair when performing these and not letting the knee move forward.

Another way to think is to bring your rib cage to your thigh and back.  Do not keep your upper body upright as you squat.

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