Monthly Archives: March 2012

Training with a Coxa Profunda

So since it’s been a short 8 months since my last post, I thought it time that maybe I should actually contribute some content to my own blog. I apologise to my millions readers out there who have been waiting for so long for my razor sharp insights into the world of fitness. Hopefully the below post will slake your thirst for now…

A couple of years ago I discovered that I have a pathological hip problem called a coxa profunda. Essentially it means that the leg bone (femur) is jammed into the hip socket (acetabulum) and the net result is that I have limited hip mobility, particularly in extension, and internal/external rotation.

I always knew that I was very inflexible in the hips, even when I was a small child and couldn’t figure out why all the other kids could sit on the floor with their legs crossed yet I could not.

As got more and more into strength training, I realised (all too slowly, but more on that later) that I was not able to get into good positions in basic movements like squats and deadlifts. No matter how hard I tried, I could not sit in the bottom of a squat or pick up something from the ground without rounding my back.

I herniated two discs in my back due to horrendous form in the squat and took almost 2 years off training as I was so terrified of a repeat injury. The poor form was down to a lack of understanding of good movement and very, very tight hips.

I experimented with some stretching to help the problem, but nothing really helped. Then in 2010 I started getting some hip pain, went to see a physio who referred me to a doctor. The doc x-rayed my hips and told me about the coxa profunda.

His advice was to give up training and go swimming, a depressingly familiar diagnosis for people the world over who receive medical advice from practitioners with no experience of the weight room or training.

This was clearly not acceptable, so I set out to devise a strength and conditioning program that would not only keep me healthy, but get me stronger. I am literally knocking on wood while I write this, but up to now the program has worked very well. While I am not about to set any world records, I am stronger than I have ever been and have suffered no repeat problems with my hip.

I am going to follow this post up with a series of short articles on how I structure my training to meet my specific needs. Please note that this is absolutely not intended as a template for anyone else with a similar condition. These are the things that work for me based on my own personal experience.

Stay tuned for part 2 which will be about the foundation of all good movement – mobility.

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