Limited Flexibility

[mfd1068]

Hello, I just purchased a C model a couple weeks ago. I'm 48, 210 pounds. I have severe arthritis in my right hip which limits my flexibility when using the erg. I'm trying to be very conscious of my technique but I have to make some adjustments. I have to have my right foot lower on the foot bed to try to enable my upper body to move forward on the recovery. If I row just with my left leg, my technique is very good. I tried a skateboard today for my right leg but it kept getting stuck under the foot bed..lol. I would like to row with both legs...
Any thoughts on modifications I could do on the erg? I did 30 min the other day,6514m ,218.2 split at 19 spm. I've been keeping my spm in the 19 to 22 range and trying to work on a good leg drive. I was thinking maybe I could raise the seat a bit,which would make it more comfortable on the hip.
Any thoughts would be great.
Dave

[Nosmo]

Certainly raise your seat if it helps. Can't say what else to do without seeing you. Any chance you are in Northern CA?

[mfd1068]

Thanks for the reply. I'm in Ontario Canada. I think I'll have to just live with the situation. My wife and daughter use the machine so any permanent mods are out of the question. I'll try a couple of towels on the seat which should raise me up a bit. The good side is that it forces me to row strapless which helps my technique .

[Citroen]

My wife and daughter use the machine so any permanent mods are out of the question.

Perhaps you should trade up to a model E, which is six inches taller and that much further to fall off when you've done an eyeballs out 2K.

[johnlvs2run]

I have severe arthritis in my right hip which limits my flexibility when using the erg.

Personally I'd work to keep increasing your strength and mobility, or else the condition will keep getting worse.

If you can squat, then you could practice sitting in squat position, as long as comfortably possible, coming up and repeating. Another thing is to determine the lowest chair you can sit on, and use that instead of a regular chair. I can sit easily and comfortably on a chair that is six inches high, compared to a regular chair of seventeen to eighteen inches high. The key is to find the lowest height chair that is comfortable for your present condition.

However, sitting for long periods could be a cause of the arthritis, or at the least making it worse. The more you can be on your feet through the day, the more you'll strengthen your legs and take the pressure off your hips caused by sitting. Thanks to Jamie, I'm now on my feet for approximately 14 hours every day (including right now) and quite used to this. Those are a few ideas for you, hope that helps.

[mfd1068]

Thanks for the reply John. The reason for the arthritis is bad hips..and years of hockey,weight lifting,football etc. I've been very athletic all my life. I still Kitesurf, Motocross and workout as much as I can. The main reason I got the ERG was the challenging workout I can get with it even with the condition of my hip. You are correct about keeping active. I've noticed alittle improvement in my flexibility since using the ERG. I posted this because maybe someone has a similar
condition and did a mod to the ERG that made it alittle more comfortable. I thought about a model E but the actual foot and seat position look to be the same. Once again thanks for your reply.

[Sean Seamus]

I have seen, on a Xeno video, using a single leg drive as a drill - he was erging on slides, which made the activity more practical.

Some people like slides for themselves - to me they were just an expense and too large for my set-up - but they could certainly be used in your situation where other members of your family also use the machine (either using them or removing them when not desired)

You are in Ontario - I am in Mississauga - I could perhaps lend you the videos

[TabbRows]

Sean,

I did those one leg drills with Xeno, a couple of weeks ago. Yes, on slides.
You have to keep your fixed position leg very stilland not let the knee go past the end of the foot, just like in squats or lunges. The focus of the drill is on leg drive.

You definately can't hold that position on a erg without slides.

mfd 1068 should find ways to strengthen his leg and continue to erg, even going at a lower rating and slower pace. Form is key. John's ideas are good, perhaps some pilates, yoga, or dynamic stretching classes at a local gym would help with flexibility.

[mfd1068]

Thanks for the great advice. Slides are not an option due to our set up(not enough space). I'm going to make a video of my technique to see what I'm doing. What I think I'm doing and what's really happening can be two different things.
I have very strong legs.Back in the day I could squat 500lbs for reps. Nothing like that now but still very muscular. The issue is my hip flexibility. If you stand and raise your leg up,bending your knee.My left leg will go past my waist,while my right does not even come close. On the slide,the same thing occurs, the range of motion is poor. Moving my right foot down lower on the footbed helps change the angle, which gives me more comfort.
The bottom line is Hip replacement, but I'm trying to delay that as long as I can. Thanks for all the great suggestions. I'm looking into assisted stretching(ie. physio ) to see if I can improve alittle bit. I'm really happy with the ERG because even with my hip its the best workout I can do.
Dave

[johnlvs2run]

If you stand and raise your leg up,bending your knee.My left leg will go past my waist,while my right does not even come close.

That is an issue of the muscles in your thighs, not your hip.

IMO stretching won't help, and could make the situation worse, because of straining the muscles.

What I would do is work on gently strengthening the muscles, through the range of motion that you're seeking. For example I like to use a lighter weight through 5 or 10 minutes for each exercise, with slow movements and holding at tension, rather than using a heavy weight for low reps.

Another important thing is to make sure your clothes are flexible and loose fitting in the butt, as clothes can feel comfortable standing but become tight while sitting which would strain the gluts and other muscles at the top of your legs, and the same thing when rowing. As long as the clothes are flexible and loose fitting while sitting, this is helpful, again being on your feet as much as possible rather than sitting.

[shorttrack]

The only advice I have to you is to limit your hip flexion to a max of 90 degrees.It may relieve some pain.