Anterior Pelvic Tilt (APT)

[Dt450]

Due to likely a multitude of things like a bulged disc in lower back and rupture of left adductor muscle mixed with tight muscles. I had developed APT. I don’t really do much squatting or anything anymore but I can notice tightness and inhibition of certain muscles like my abductors/glutes. I am going to try to actually fix this instead of just ignoring it because it’ll come back and bite even more down the road. I was actually diagnosed with it because it was an X-ray, but I have self diagnosed myself with something called Hip Internal Rotation Deficit (HIRD) which is basically a compensation. Likely a result of APT. Compensation is-

Tight/overactive muscles: Hip flexors, Tensor fascia lata, quadriceps, Lower back erectors, Thoracolumbar fascia

Weak/inhibited muscles: Gluteal group, Hamstring, Abdominals, Obliques.

I also have flat ass feet. I tried some tests like laying on my back and keeping my leg straight and rotating my leg inward (rotating the hip not foot) I didnt have anyone to measure the angle but my right side had like half of my other sides rotation and my other side didn’t look great. Alongside some crazy muscle tremors indicating weakness.

I was curious if anyone has dealt with APT or HIRD and what they did to fix it? Myofascial release is something I am thinking will help a lot. Just need to get a softball/golf ball. Especially in my glutes specifically my right side which I use to pin a lot and have a fat ball of scar tissue there.

 

[Ricnixon]

Bro you said everything I would have told you. Start with stretching your hip flexors, quads. Hams, and piriformis.

Then start in with the ab Work but no crunches. Leg lifts, obliques, bridges, vacuums, etc.

Rolling is good too they make a little ball especially for that. Painful but you get used to it.

I also have an inversion table. Works good to straighten you out and stretch some of the small stabilizer muscles. Helps put you in line and relieve some pressure on the lowers back. Another thing you can do is just hanging for 30 sec in the pull-up position for multiple sets.

 

[Ricnixon]

Interesting article about hip flexors

https://www.google.com/amp/s/legionathletics.com/hip-flexors/amp/

 

[Dt450]

After some research as well as 3 tests and noticing the fact that I had something called an os acetubuli present in my MRI 3 years ago that should’ve been addressed. I’ve come to the realization that my anterior pelvic tilt and all that shit is all connected to a femoroacetabular impingement (FAI). FAI must’ve been what I was experiencing in highschool during my senior year of football and caused a stress fracture in my hip which left an os acetubuli as the result. Had insane pain in groin, very weak flexion etc.
I performed the 3 tests to check for pain and felt it exactly where it would be painful due to FAI. As well as the other symptoms like the L-5S-1 disc bulge to the right and greatly decreased ROM in abduction flexion and internal rotation.

I don’t think I’m a hypochondriac I’d say I’m a tough muthafucka I just know that my athletic trainer in college and I pretty much hated each other and I’m not surprised he didn’t care to assess or go into details about my L-5S1 bulge or the os acetubuli that I just found, because the MRI was to assess my ruptured adductor that he played a big role in.

Anyway Been reading about it a lot and it seems that once the FAI is present and causes the the stress fracture resulting in an os acetubuli (as time passes osteoarthritis creeps in) and I already have some slight arthritis in my hips there’s not much of an option other than surgery. Especially since I believe I have been suffering with this issue since 2013 and has gotten worse and worse I’m not exactly catching this early like some people have. Has anyone dealt with this issue? I feel a little young at 23 needing damn hip surgery.

 

[Huskerfolife]

I have had this my whole life due to genetics, position I played in football and doing lower body movements on a daily for 10+ years. Your on track with everything, really not a whole lot more other then maybe adding a chiropractor. There used to be a couple hip related movements they would do to loosen up but this wasn’t longer term.

 

[ketsugo]

Due to likely a multitude of things like a bulged disc in lower back and rupture of left adductor muscle mixed with tight muscles. I had developed APT. I don’t really do much squatting or anything anymore but I can notice tightness and inhibition of certain muscles like my abductors/glutes. I am going to try to actually fix this instead of just ignoring it because it’ll come back and bite even more down the road. I was actually diagnosed with it because it was an X-ray, but I have self diagnosed myself with something called Hip Internal Rotation Deficit (HIRD) which is basically a compensation. Likely a result of APT. Compensation is-

Tight/overactive muscles: Hip flexors, Tensor fascia lata, quadriceps, Lower back erectors, Thoracolumbar fascia

Weak/inhibited muscles: Gluteal group, Hamstring, Abdominals, Obliques.

I also have flat ass feet. I tried some tests like laying on my back and keeping my leg straight and rotating my leg inward (rotating the hip not foot) I didnt have anyone to measure the angle but my right side had like half of my other sides rotation and my other side didn’t look great. Alongside some crazy muscle tremors indicating weakness.

I was curious if anyone has dealt with APT or HIRD and what they did to fix it? Myofascial release is something I am thinking will help a lot. Just need to get a softball/golf ball. Especially in my glutes specifically my right side which I use to pin a lot and have a fat ball of scar tissue there.

Find a “ sports medicine “ orthopedic specialist. Look up where your areas pro hockey or football team go . Years ago broke spine waited 3 years fir surgery but next thing ever. I did however go to the office that treated the 1970s bruins Jean Ratelle and 80s Celtics Larry Bird and one of the kennedys lol I still do the rehab exercises as well which target power on my erectors and traverse abdominals. I do have insurance which the office accept it. That was 1995 since then I’ve done hours of aikijutsu Judo , roofing heavy dead’s rows etc


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[ketsugo]

After some research as well as 3 tests and noticing the fact that I had something called an os acetubuli present in my MRI 3 years ago that should’ve been addressed. I’ve come to the realization that my anterior pelvic tilt and all that shit is all connected to a femoroacetabular impingement (FAI). FAI must’ve been what I was experiencing in highschool during my senior year of football and caused a stress fracture in my hip which left an os acetubuli as the result. Had insane pain in groin, very weak flexion etc.
I performed the 3 tests to check for pain and felt it exactly where it would be painful due to FAI. As well as the other symptoms like the L-5S-1 disc bulge to the right and greatly decreased ROM in abduction flexion and internal rotation.

I don’t think I’m a hypochondriac I’d say I’m a tough muthafucka I just know that my athletic trainer in college and I pretty much hated each other and I’m not surprised he didn’t care to assess or go into details about my L-5S1 bulge or the os acetubuli that I just found, because the MRI was to assess my ruptured adductor that he played a big role in.

Anyway Been reading about it a lot and it seems that once the FAI is present and causes the the stress fracture resulting in an os acetubuli (as time passes osteoarthritis creeps in) and I already have some slight arthritis in my hips there’s not much of an option other than surgery. Especially since I believe I have been suffering with this issue since 2013 and has gotten worse and worse I’m not exactly catching this early like some people have. Has anyone dealt with this issue? I feel a little young at 23 needing damn hip surgery.

Just think of pro athletes they too young . It’s better now at 23 where you have greater recuperative powers. Remember at age 35 we all begin to degenerate naturally . I had my spine fixed at 35 but my bodybuilding saved me . Look at all physical therapy it centers around the muscles and ligaments increasing circulation strength etc. finding great surgeon is it . Like when I did my elbows the guy who did the Buffalo bills did my elbow - used two titanium screws and thick thread due to my muscles being so damn huge ha ha I slay myself - anyway- get more then one opinion. These days internet makes finding guy specialize on athletic patients and specific parts of anatomy. So just google the hell out of it . My time I had only books magazine articles or library’s journals . These days you can find anything. You’ll regret it if you wait until your older . I remember one doc way back says change hobby to checkers or chess ??? I was doing weights hour day , martial arts 4-8 hours day . On weekends sometimes all day work shops . I used to fly to asias train with the best . Like I was going to give that up . Nope spine surgery best thing I ever did . At the time my procedure was NOT approved by FDA it AMA etc my doc happened to pioneer a spine procedure that used no screws no rods . It used shavings of my hip bone fused around a steel cage size of a thimble lodged in crack of spine . Since then I’ve abused the hell out of me and a lot of fun doing it . My doc said look at how big strong your arms are - make the muscles along your spine like that . You ever hear Louis Simmons had like several slipped discs. He helped develop this reverse hyper Bench / machine which my gym has I still use . He is a former powerlifting champ AFTER he rehabilitation of his sacrum spine . Your no different . You can do anything!!! Just do it !!


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[Dt450]

Just think of pro athletes they too young . It’s better now at 23 where you have greater recuperative powers. Remember at age 35 we all begin to degenerate naturally . I had my spine fixed at 35 but my bodybuilding saved me . Look at all physical therapy it centers around the muscles and ligaments increasing circulation strength etc. finding great surgeon is it . Like when I did my elbows the guy who did the Buffalo bills did my elbow - used two titanium screws and thick thread due to my muscles being so damn huge ha ha I slay myself - anyway- get more then one opinion. These days internet makes finding guy specialize on athletic patients and specific parts of anatomy. So just google the hell out of it . My time I had only books magazine articles or library’s journals . These days you can find anything. You’ll regret it if you wait until your older . I remember one doc way back says change hobby to checkers or chess ??? I was doing weights hour day , martial arts 4-8 hours day . On weekends sometimes all day work shops . I used to fly to asias train with the best . Like I was going to give that up . Nope spine surgery best thing I ever did . At the time my procedure was NOT approved by FDA it AMA etc my doc happened to pioneer a spine procedure that used no screws no rods . It used shavings of my hip bone fused around a steel cage size of a thimble lodged in crack of spine . Since then I’ve abused the hell out of me and a lot of fun doing it . My doc said look at how big strong your arms are - make the muscles along your spine like that . You ever hear Louis Simmons had like several slipped discs. He helped develop this reverse hyper Bench / machine which my gym has I still use . He is a former powerlifting champ AFTER he rehabilitation of his sacrum spine . Your no different . You can do anything!!! Just do it !!


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Thank you for such an insightful reply! I do feel better about about the idea of surgery and after thinking about what you said it’s much smarter to not try to put it off and wait. rehabilitation works better when you’re younger. I’m going to speak with my doctor and ask my mom since she’s a nurse and knows the best doctors or where to find the best ones. I’ll start a thread about it all and keep it updated.