Hello, few days ago I did isometrics for front splits and it went great, I'm about 6-8 cm away from front splits in both directions. But here's the problem: I think I didn't have my rear leg completely straight (martial art split), because its was easier to contract inner thigh muscles that way. At that moment my knees were ok. Now for the last 3 days I feel a little pain in both of my knees and I think that's the only reason. So my question is does anyone had this similar problem with the rear leg , I know I should have my leg completely straight, but its a little hard to concetrate on that when I contract muscles, so any sugestions?
Thanks.
knee pain
Re: knee pain
You could try practising the front split (isometric or otherwise) gymnastic style with your knee and back foot pointing down instead of to the side as in a martial arts split. This would take the pressure off the knees although you might need to put a pillow under your knee for comfort.DanBor wrote:Hello, few days ago I did isometrics for front splits and it went great, I'm about 6-8 cm away from front splits in both directions. But here's the problem: I think I didn't have my rear leg completely straight (martial art split), because its was easier to contract inner thigh muscles that way. At that moment my knees were ok. Now for the last 3 days I feel a little pain in both of my knees and I think that's the only reason. So my question is does anyone had this similar problem with the rear leg , I know I should have my leg completely straight, but its a little hard to concetrate on that when I contract muscles, so any sugestions?
Thanks.
If you do the split this way you don't need to keep your back leg straight.
Cheers,
Mat
You don't say where abouts you feel the pain.For example,if it's at the sides it could be due to the torque on your rear leg.If it's on top or underneath the knee then i'd say it's a problem with your front leg.
Also,don't expect to get down as far in the gymnastic split as you do in the martial arts split.The gymnastic split requires very pliable hip flexors.
Dragon.
Also,don't expect to get down as far in the gymnastic split as you do in the martial arts split.The gymnastic split requires very pliable hip flexors.
Dragon.
Pain is right in my knee joint, I don't know how to describe this correctly, but its not on top or underneath the knee, but in the center of knee joint.( I hope that somebody will understand this). I feel that it is from not having my rear leg completely straight in the front splits (thats why both knees are hurting because i did it on both sides) and I was contracting really hard and put great pressure on my knees that way.
I do it on the parquet floor at home, you think that may be the reason for the pain? Today its almost OK, I felt pain for 4 days, now I just wanna go back with the training as soon as possible, because I feel my splits are very near (a couple of weeks maybe). I tried gimnastic splits but I'm much higher off the ground (of course) and I want to continue with martial art split, not just because it helps with the side split, but also because its similar position like high roundhouse kick. So i'm thankful for any advise.
If you're not holding your leg straight in a martial arts split and resting your knee on a hard floor - this could cause knee pain. If your knee is not in contact with the floor during the split, I can't see that it would make any difference whether you were on a hard floor or not.DanBor wrote:I do it on the parquet floor at home, you think that may be the reason for the pain? Today its almost OK, I felt pain for 4 days, now I just wanna go back with the training as soon as possible, because I feel my splits are very near (a couple of weeks maybe). I tried gimnastic splits but I'm much higher off the ground (of course) and I want to continue with martial art split, not just because it helps with the side split, but also because its similar position like high roundhouse kick. So i'm thankful for any advise.
Mat
That's exactly what I meant to say DanBor, but Mat said it first. I used to felt this before when trying to do the left front split: not having enough strength in my right adductor (of my rear leg) I was obliged to flex the leg and thus, my right knee pressing down on the concrete surface (at my appartment). I had knee pain for couple of days.
Try to do your stretching on a soft surface.
Try to do your stretching on a soft surface.
This can be the problem with the martial arts split.mat wrote:If you're not holding your leg straight in a martial arts split and resting your knee on a hard floor - this could cause knee pain. If your knee is not in contact with the floor during the split, I can't see that it would make any difference whether you were on a hard floor or not.Mat
I've witnessed some trainees who say they can perform a full split,but when they actually do it their rear leg is so twisted and bent it looks more like a hurdlers stretch.
Dragon
Thanks for your replies. I think Crazyboy is right: I don't have enough strenght in my adductors so I flex the legs and putting presure on my knees that way. But I know I don't flex them much (to touch the ground with knee), but it seems enough to feel it in my knees. I think strenghtening my adductors will help,so I added some more weight in my flys (6.25 kg on each leg - total 12.5 kg) and I started with sumo squats.
So thanks guys for your help.
So thanks guys for your help.
That will certainly help, doing the adductor strength exercises, but also keep in min doing the specific exercises for the front split. What worked for me was doing the front lunge: front knee flexed and the rear leg not on the ball of the foot, but on the inside of the foot (just like in the martial arts split). try it and let me know!