Cool sites; rehab and injury

I have no upper body problems at the moment but I am beginning to have lower body problems; hip, knee and foot. I am using lower body to initiate moves and am straining them without proper stretches or techinques.

I have tender spots around the hip.

Tensor fasciae latae or IT band related issues by sportsinjuryclinic

Exercise 1

Exercise 2

IT BAND

http://www.sportsinjuryclinic.net/cybertherapist/front/knee/irunnersknee.html

stretching/standing_outer_hip_stretch.php

stretching/outer_hip_stretch.php

Lower back pain

Revisited: This turned out to be a muscle inbalance. Iliopoas are tight. I started doing squats and lunges to strengthen glutes. Iliopoas are muscles in your front pelvis. They get tight from lifting legs and twisting. That solves my problem and I don't have back ache any longer.

I won't say it is a pain. It is rather dull pressure in the back. As you climb overhang, your hyper extension of the back causes. I found a French site with great stretches I was describing in the previous article.

http://www.kinescalade.com/patho/lombalgie.php

Translated from definition section

The word simply defined back pain pain in the lumbar region. That is to say, the bottom of the spine. Localization of the lumbar region of low back pain are many climbers, both in the type of pain in their causes. From the surface to depth, the different structures that can generate back pain are: • the muscles of the lumbar region, which may spasm, or because of the effort, either to protect the underlying structures, · intervertebral ligaments, which may suffer a prolonged stretch, · joints which can be worn when one speaks of osteoarthritis, · intervertebral discs, which can also be worn, crushed, or submit an overhang or a hernia, · meninges, envelopes the spinal cord, which may undergo various stresses (tensions , pressures).

You can use Google translate and it does adequate job. There are videos of stretches. It is great.