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[SpeedDialer]

Ex: what basic things should you know?

[SirStretchAlot]

Unless you're 40+, smoker, or female, don't worry about your bones.

As for soft tissues,

1) Understand that your IT band cannot stretch. The tissue that will stretch is the TFL, a very small muscle near the side of your hip. Not stretching this muscle every day is the cause of common posture problems like widelegs/duck ass.

2) You will lose your glutes (butt muscles) during lengthening. This will make your ass hurt when sitting, and fatigue you after walking only short distances. Stretching and strengthening these is very important important.

3) Quads and Hamstrings are easily targetable muscles to stretch. Little need to worry about these.

[zaozari]

Unless you're 40+, smoker, or female, don't worry about your bones.

As for soft tissues,

1) Understand that your IT band cannot stretch. The tissue that will stretch is the TFL, a very small muscle near the side of your hip. Not stretching this muscle every day is the cause of common posture problems like widelegs/duck ass.

2) You will lose your glutes (butt muscles) during lengthening. This will make your ass hurt when sitting, and fatigue you after walking only short distances. Stretching and strengthening these is very important important.

3) Quads and Hamstrings are easily targetable muscles to stretch. Little need to worry about these.

Is it completey impossible to stretch thr IL (ileotibial tract??). How do the doctors respond to this problem? It is fully "compensated" by reinforcement of the TLF (tensor faciae latae)? And can we work effectively on the glutes to just solve that IL problem? Thanks if you can help to crarify more, I am so determined and also....scared!

[SpeedDialer]

"2) You will lose your glutes (butt muscles) during lengthening. This will make your ass hurt when sitting, and fatigue you after walking only short distances. Stretching and strengthening these is very important important."

ty!!! What kind of cushions would you recommend for this?

[zaozari]

"2) You will lose your glutes (butt muscles) during lengthening. This will make your ass hurt when sitting, and fatigue you after walking only short distances. Stretching and strengthening these is very important important."

ty!!! What kind of cushions would you recommend for this?

Sorry , I have to repeat one of my simple questions.
Since not solving this will impair all LL's from seating normally without pain  may be you find it relevant to ve taken seriously. If you done know the answer just don't  "answer", please.
"can we work effectively on the glutes"?

[Charizard]

I have been stretching my hamstrings to prepare my body and trying to gain leg muscle as much as i can because movement comes from muscles.
I believe if you are planning to have surgery as like me, you should focus on muscles and leg stretching for at least 3-4 months prior to your surgery so during distraction period your muscles would allow you to move your legs since they are both loosen and strong. My daily schedule is wake up at 5am, have a coffee, and then stretching for 30min and then sprint run with intervals for 30min.

PS: No i am not a serial killer :p

[zaozari]

Thanks! That's what I plan to do altough at first sight I would say that weaker muscles elongate better  (!). But that "glutes" problem (having pain when trying to seat) don't worry you at this time or in general, from your research? Have a nice prep, LL and recovery!

[Charizard]

Thanks! That's what I plan to do altough at first sight I would say that weaker muscles elongate better  (!). But that "glutes" problem (having pain when trying to seat) don't worry you at this time or in general, from your research? Have a nice prep, LL and recovery!

Yea from diaries i've read glutes will be a problematic. I am not recommending but i am planning to get testosterone after surgery to boost my muscle development.

[zaozari]

One of the "supplements" that I am aware from literature that will definetly improve recovery is GH, human growth hormone. But not all surgeons use it. When it comes to hormones, everybody gets a bit cautious  which is good in general but, due to hesitations on using it possibly led me to stunt growth in childood and adolescence (it doesn't work for every child). And now I have 5'00 and ironically who knows, will get GH....

[Waiting4stryde2.0]

Low intensity stretching and high intensity stretching are both needed. Check out dynasplints for low intensity stretching of the calves. Also, once you gain range of motion, it's important to strengthen that range of motion within the same session if possible.