How long does it take to get the hips better?
We wish we could give you just a simple answer with a simple number. But the real answer is: it depends. Some people notice problems earlier than others and it takes less retraining of the muscles, especially if they have a lot of time to devote to the exercises.
On the other end of the spectrum, some of you are in a significant amount of pain and you’ve been dealing with hip and back issues for a very long time. For you, it’s going to take longer, even if you stay consistent with your exercises. On average, within a couple of months most of our clients really start noticing a positive change in their hips, lower back, and a decrease in the pain associated with those areas. It may take several years to fully fix the problems to get you up to 100%. Bottom line, if you are in pain, now is the time to do something about it before it gets even worse.
Is this program suitable for beginners?
Absolutely! We created this program specifically with beginner-intermediate people in mind. We have very simple exercises that you can do with the foam roller or a tennis ball that are perfect to get you started. We also give you exercises to incorporate as you progress to maintain the intensity. So if you’re a beginner or intermediate who does not have much experience stretching, self-massage, or is simply sedentary, this program is perfect for you. We also have a more advanced program for athletes who are squatting heavy weights and playing sports while trying to manage the pain.
Do I need all of the equipment you recommend in the program?
To get started, all you need is a foam roller or lacrosse ball. Some other highly effective tools you will eventually work up to are the Quadballer and the Jacknobber II. You’ll see what those are in the videos.
How is this program different from Physical Therapy?
It’s different in a couple of ways: one of the primary ways it’s different is that the tools we recommend are not going to be found in most physical therapy programs. You’re not going to find your physical therapist recommending the Jacknobber II to work on your glutes. So there’s a lot of tools that we recommend that you are not going to find.
Most importantly, we’ve both personally dealt with what you are going through. And we don’t know if there are physical therapists out there who have been dealing with FAI, FAI-related issues in their own body, but there’s something to be said for having suffered from this for several years – tried everything under the sun to fix it — and then correcting and overcoming these problems. So there are very unique exercises and stretches in our program that you won’t find elsewhere. We are offering you the biggest bang for your buck in correcting hip and back issues.
How is this different than Physical Therapy? - Part 2
Another way that our program differs from physical therapy programs comes from personal experience. Certain exercises are inappropriate for dealing with FAI-related issues. One example is a swiss ball wall squat. This emphasizes the quads, not the glutes or hamstrings. One of the keys to having your hips in a better position and, therefore, having less hip impingement going on. That’s just one of many exercises which are inappropriate for people dealing with this issue.
I have more than just hip pain. Will this program address other areas?
The skills this program will give you can be applied to other areas where you might have pain. However, this program is intended to address hip and lower back issues.
I've tried foam rolling before and it didn't do much... how is this different?
There are many ways the program is different, but here are three primary ones:
The tools we recommend often go beyond foam roller. For example, the Quadballer, is a tool we recommend for rolling out your quads and your lateral IT band area. And that’s a whole different experience than rolling on a foam roller.
The specific instructions we give you for how to position your body when you’re rolling can make it a completely different exercise. For example, if you roll with both your quads on the roller at the same time, for some people, it’s simply not enough stimulus. For other people, it’s very intense. When we give you just a few little coaching cues about how to shift your body to the side, wrap one foot behind your other foot, it magnifies the effect greatly. So the second way this is different is in the coaching cues that we give you when you are doing body work on yourself.
The third way this differs is the timeframe we recommend for each exercise. Our recommendations are often longer than most people have done on their own before. Simply adding more time working on the tissues gives you a bigger bang for your buck. A lot of people never get to the point where they’re working long enough to make a difference.
I've tried stretching before and it didn't do much... how is this different?
The coaching cues we give you for stretching are different from what you’ve heard elsewhere. It’s not enough to utilize a stretch you saw somewhere or tried on your own; it really helps to have knowledgable instruction when you’re performing a stretch to ensure your body is in the right position, so you don’t create a new problem while you are trying to work on the one you already have.
This program is more than stretching alone. We have three foundational pillars: tissue work (self-massage), stretching and re-activation. When you combine all three of these things in a knowledgeable way, the effect far surpasses simply foam rolling or just stretching or just doing reactivation exercises. When you put them all together — that’s when the magic happens.
I just want to feel good again! Is complete recovery possible?
The answer is absolutely yes. We are both testaments to that. Clients we work with in person also attest to that. And we won’t lie to you; it’s going to take work on your part. It’s going to take rearranging your life, so that more of your time is being devoted to undoing damage that’s been accumulating over time. But if you’re just patient and persistent, follow the program, ask questions when you need help, absolute total recovery is definitely possible. So don’t give up hope. Keep going.
I am a Crossfitter / Powerlifter / Bodybuilder. Is this the right program for me?
We get a lot of questions from people who lift weights – crossfitters, powerlifters, bodybuilders – who are trying to lift weights and they’ve got hip pain and this back pain. They may have been told they have FAI. They’re wondering if this is the right program for them. Yes it is!
This program will help you get fix and overcome back and hip pain. So if you’re a crossfitter, a powerlifter, a bodybuilder or someone lifting weights, squatting, etc., check out this program. Do all the exercises and then check in with us about some of the more advanced things about what to do when you’re doing you’re olympic lifting, squatting and things like that.
Can I continue my exercise program while I do the FAI Fix?
That depends. If your exercise or workout program makes things worse, you should consider backing off your exercise or or modify the exercises that irritate your hips or back. At that stage, you would focus on this program that we designed for you for a period of time and see what happens after a few weeks.
If exercise doesn’t make things worse and you want to stay in shape while you’re doing our FAI fix program, then do our program before you go exercise and see what the results are. We feel this is similar to tuning up the car before you go drive it; you will probably feel better when you exercise. It’s also a good idea to do some of the stretching and tissue work after your workout to help your body recovery and prevent things from going wrong again.