Middle split training hampered by pain

Hi guys

For years, I have been attempting to get started on seriously developing my middle split, but every time, my progress is derailed due to pain on the inside of my left thigh, near the knee, but not actually in the knee. 

It feels very much like a sore tendon problem, and I know that Kit L has a youtube video about this very problem, where a partner rolls the area with a dowel, while performing the stretch. Sadly,I haven't had success with this approach.

I suspect that the reason may be a weak tendon which gets inflamed due to overuse. If this assumption is true, wouldn't it be a good strategy to (p)rehab the area by strengthening it? I've played a bit with a position where I lie on my back, legs pointed straight to the ceiling with ankle weights on. From here I would do straddles for reps to specifically train the inside of the thigh (what's the name of that muscle again?). It felt good, but I don't know if this is the way forward.

Does anyone have experiences they'd like to share?

Have you tried going into the side splits position and tensing your Vastus Medialis (http://en.wikipedia.org/wiki/Vastus_medialis) to support the knee? If so is there still pain when it's active?

I did a bit anatomy googling, and it appears that it is the gracilis muscle which is involved. I feel pain in the lower part of the muscle, most likely the tendon, near the knee.

In hindsight, doing F1 has improved my flexibility immensely, but this must be due to its combination of both strengthening and stretching particular muscle groups. I now realize that I haven't been strengthening my hip adductors, only stretching them. Could this be the cause? And if this is the case, which exercises would do the trick?

My middle split training has been cut short as well because of pain but mine is in the inner hip/upper thigh/pelvis area. I think this is the abductor? Not really sure but it just recently healed up for me but I'm too scared to stretch it again. Even doing very basic, light stretches like the "karate stance" stretch it starts to "hurt" again. 

Anyone familiar with this? Is that just how middle splits are supposed to be? It's not really pain, but it doesn't feel like the same kind of stretch you get when say stretching your hamstrings, tricep, lat, etc. The injury I got was basically the same feeling I get when I stretch it, but for days rather than just when stretching.

I found the middle split stretch uncomfortable, and sometimes even a little painful, in way that sounds similar to what you describe. I started with the "frog stretch" seen here, under "Abductor 6":

http://trickstutorials.com/index.php?page=content/flx3#dsf_ma

I found it let me stretch the abductor without putting pressure on that tendon. Now F1 work has helped a lot too and middle split stretch is much more comfortable.

Ok, this is my plan:

Prehab phase:

Lying supine on my back, I will do adductor flyes, first with ankle weights, then I'm planning to attach kettlebells to my feet, since I have access to KB pairs from 8-32 kg. I figure that getting a solid strength foundation in the leg adductors before proceeding with stretching will be the way forward. We'll see how far I can go with weight/reps. The focus will be on pushing the strength limit while being pain free.

Stretch phase:

After getting to a solid strength level, I'll follow this stretching program:

http://www.martialartsplanet.com/forums/showthread.php?t=96381

I have a very similar case, but general flexibility training and heavy barbell squats (strengthens the inside of the thigh if done with good technique) seems to help, which came as a welcome and unintended surprise.

That video is hilarious, don't let a video substitute for a qualified flexibility coach.

Sorry DMC, which video?

I found that warming up, then doing these exercises before doing pnf splits helped immensely. I was able to sink deeper into my splits than usual. And I didn't have any pain in middle splits (other than the strain associated with stretching).

My flexibility training started with a contortionist and changed to a rhythmic gymnast when I moved to NYC.  The current sequence of 1 hour to 1.5 hours of stretching I do is both intense and effective, demanding intense focus.  Nobody massages my adductors in the middle split but I do sometimes have people stand on me or do over splits on chairs.

http://instagram.com/p/enhijFoykq/

This type of stretching is very effective for people who already have a basic level of fitness.  Both forms of stretching (contortion and rhythmic gymnastics contortion) are still taught traditionally teacher to student as I'm not aware of any program incorporating their elements available online.

Having a mentor is obviously the most ideal situation. They know what they're doing and can help apply forces to your body to help you get the most out of your sessions. But most people don't have the money to afford one. Partner stretching is the next best option, however partners aren't always around when you need them. Fortunately, employing discipline, meticulously studying technique, and consistently dedicating time can lead to worthwhile results when working alone.

Also, any time you get pain in a stretch (not discomfort), you're doing it wrong. Either you're cold, your technique is off, or some link on the chain is weak. It's better to build slowly than to risk injury.

Yep, I'll take it slowly from here for sure.

Btw, made myself a foam roller from a pvc pipe yesterday, and tried rolling out that gracialis muscle. Wow, that was seriously intense, I was seing stars.

I was having pain near the inside of my kne during a straddle stretch and Yuri suggested that my gracilis had become adhered to my hamstring. He showed me how to manually release it while holding the cossack squat position from Kit's video above, and that cleared up the pain. You can try gettin ino the bottom position an massaging your fingers across the inner thigh where those two muscles cross.

Thanks, that sounds interesting, I'll give it a try...

Ravn said:

Ok, this is my plan:

 

Prehab phase:

Lying supine on my back, I will do adductor flyes, first with ankle weights, then I'm planning to attach kettlebells to my feet, since I have access to KB pairs from 8-32 kg. I figure that getting a solid strength foundation in the leg adductors before proceeding with stretching will be the way forward. We'll see how far I can go with weight/reps. The focus will be on pushing the strength limit while being pain free.

 

Stretch phase:

After getting to a solid strength level, I'll follow this stretching program:

http://www.martialartsplanet.com/forums/showthread.php?t=96381

Thanks for that poost.

Going to try this after building a little more flexibility.. Weighted isometric streching seems to bo a good way to becoming more flexible

Boris Mikael Taube said:

Thanks for that poost.

Going to try this after building a little more flexibility.. Weighted isometric streching seems to bo a good way to becoming more flexible

Well, you know, so far there's no guarantee that it works, I'm not a coach or anything.

However, I am using 12 kg kettlebells at the moment, feet through the handles, and the adductor flyes feel good, gives a good stretch and are painless.

I see. but it seems like a good method with the contraction almost same as PNF.

ive also been getting som tips from kit laughlins channel on youtube. I know coach recomend him.

Have to improve my straddle flexibility and loosen up my illegally tight hip flexors  so i going to add 2-3 really hard streching session and som light static strecing daily. 

Are you far away from the splits? My goal is to be near the splits in the end of 2014 or atleast be very close

Quite far, I may put up a before video just to motivate myself to keep going. I don't have a timeframe, cause that usually ends badly for me, with overtraining and such... :'(

The biggest problem for the developing of the split your are searching for is the hamstring and gracilis flexibility.

The best exercise i suggest is turn the feet out (external hip rotation) so that you are isolating the adductors. 

Btw this version needs hamstring flexibility. It's important to consider that strong muscles can help you CNS to elongate the muscles over an higher rom since you have previously build up the strength to support the new range of motion. pain is often a sign of "hey you are entering in a unknown ROM". stronger muscles have  bigger potential in therms of elongation.

alex87 said:

The biggest problem for the developing of the split your are searching for is the hamstring and gracilis flexibility.

The best exercise i suggest is turn the feet out (external hip rotation) so that you are isolating the adductors. 

Btw this version needs hamstring flexibility. It's important to consider that strong muscles can help you CNS to elongate the muscles over an higher rom since you have previously build up the strength to support the new range of motion. pain is often a sign of "hey you are entering in a unknown ROM". stronger muscles have  bigger potential in therms of elongation.

You just summed up my thoughts about this very nicely. This is the path I'll pursue:

Painless strength gains in end-rom --> new end-rom; rinse and repeat.

alex87 said:

The biggest problem for the developing of the split your are searching for is the hamstring and gracilis flexibility.

The best exercise i suggest is turn the feet out (external hip rotation) so that you are isolating the adductors. 

Btw this version needs hamstring flexibility. It's important to consider that strong muscles can help you CNS to elongate the muscles over an higher rom since you have previously build up the strength to support the new range of motion. pain is often a sign of "hey you are entering in a unknown ROM". stronger muscles have  bigger potential in therms of elongation.

I didnt quite understand what you mean about that.

You mean that you shoulnt point your foot forward but instead doing split on the heels?

Boris Mikael Taube said:

I didnt quite understand what you mean about that.

You mean that you shoulnt point your foot forward but instead doing split on the heels?

I think he means point your feet upwards.

Exactly what previously stated.

tourn the feel upward or externally rotate the legs through the hips joint.

same rules let to same result!

alex87 said:

Exactly what previously stated.

tourn the feel upward or externally rotate the legs through the hips joint.

same rules let to same result!

is this the kind of straddle we're looking for a quality straddle planche? this has been a doubt of mine. because I notice my glutes want to cramp to high heavens, if i externally rotate them and pull them the highest/widest i can manage while im prone. it's been a ROM i wanted to develop and was wondering if the same principal that applies to Straddle L would apply to the Straddle in a Planche (because from the book, BtGB, i can't really appreciate how the feet move(in rotation) from front to back in a Young. because when I do it supine, I get some wierd instability in my hips and could imagine how it'd feel in real time, from Straddle L to Straddle/Full Planche. Thoughts? not necesarily on the development of a Young, simply the ROM of going from open straddle to closed straddle.