basic hip flexibility

[foily]

I'm a rank (better stand upwind) beginner and the basic reason, it seems, I don't lunge that well yet is a lack of basic flexibility in my hips. Does this improve over time?

Also I strained some kind of muscle that's on the back side of my left leg, right where my leg meets the butt, not in my butt though, in my leg. It's sore all the time so I'm trying not to do too much all at once.

[keropie]

Flexibility will increase over time, but it helps if you do it right, with some plyometrics, stretching, excercises, making sure you get a good warm-up before you start doing stuff, etc. As for the leg, it sounds like you tweaked/slightly pulled/strained your hamstring. Take a few days off, rest some. It's good for you.

[Li'l Bebe]

Originally Posted by foily

I'm a rank (better stand upwind) beginner and the basic reason, it seems, I don't lunge that well yet is a lack of basic flexibility in my hips. Does this improve over time?

Also I strained some kind of muscle that's on the back side of my left leg, right where my leg meets the butt, not in my butt though, in my leg. It's sore all the time so I'm trying not to do too much all at once.

it sounds like you've pulled your hamstring in your left leg. Assuming your a righty, you probably got it from lunging/recovering incorrectly. You do develop adductor (inside thigh) muscle flexibility through time. Just be sure you stretch out before and after you fence, especially at the beginning stages. Don't practice footwork without someone more experienced there to watch you and be sure you're doing it correctly. Don't pressure yourself to lunge deeper than you feel comfortable doing until you've fully healed up from the strain in your leg. It probably came because you were pressuring yourself to lunge deeper than you have the flexibility to do. It'll come with time, promise.

[D+F+P=Hadouken!]

The flexibility usually improves with time (and stretching). I suggest you do see a physio, get your *** checked out, then head to a personal trainer, so he can get you on a strengthening regimen for your legs.

[foily]

Hey thanks all, yes I'm trying to take it easy, not lunge too deep, and trying to only practice in front of a mirror (I do know what a proper lunge looks like, we worked on it enough).

I'm a lefty, so it's my leading leg. Thanks!

[D+F+P=Hadouken!]

Oh, BTW, anytime you have pain, go get it checked. An injury that you let wild will just **** you up more than 1 way. I just cannot stress how important it is to warm up for 45 MINUTES before you fence. An injury now will effect you for the rest of your life, I promise.

[ThatReallyHurt]

Originally Posted by Li'l Bebe

Just be sure you stretch out before and after you fence, especially at the beginning stages.

I second this, especially the "after" part. It's really easy at the end of a session to want to just haul your stinky, sweaty body home... but don't forget to take a few minutes to stretch - you'll notice the difference!

[ThatReallyHurt]

Originally Posted by D+F+P=Hadouken!

Oh, BTW, anytime you have pain, go get it checked. An injury that you let wild will just **** you up more than 1 way. I just cannot stress how important it is to warm up for 45 MINUTES before you fence. An injury now will effect you for the rest of your life, I promise.

Hey, DFP - what manner of warmup do you do?

[Li'l Bebe]

Originally Posted by D+F+P=Hadouken!

Oh, BTW, anytime you have pain, go get it checked. An injury that you let wild will just **** you up more than 1 way. I just cannot stress how important it is to warm up for 45 MINUTES before you fence. An injury now will effect you for the rest of your life, I promise.

45 MIN?!!!

wow, you're a psychotic rabbit.

I'm lucky if I get even 5 min. of warm up in, because the second I walk in the door, my coach assigns me someone to give a lesson to, and gives me about a minute thirty to get changed into my gear.

After several lessons, I'm thrown into bout fencing, so I guess my lesson giving counts as warming up

[D+F+P=Hadouken!]

Originally Posted by ThatReallyHurt

Hey, DFP - what manner of warmup do you do?

Jump rope, of varying styles (butt kicks, marches, alternating foot steps, one foot jumps, quick steps between revolutions, side to side, all sorts) for about 20 minutes. This gets the quads, hams, adductors, abductors, calves, anterior tibialis, glutes and abs nice and warmed up. 10 minutes of good stretching (personally, I think stretching before a violent activity like fencing is beneficial. Some sports scientists say its detrimental, but all my injuries have happened when I didnt stretch before fencing). After that, 15 minutes of footwork, starting off with medium speed movements (advances, retreats, bouncing) with a gradual gradiation toward high speed stuff, like, fleches, or lunges. Fence a couple bouts to warm up. Use the time during your physical warmup to mentally warm up, and get focused. This is the time when you want to get psyched up for your fencing, and get your entire being into a state where its ready for action! You should have 10 or so minutes before you start fencing then. I suggest you take this time to listen to some softish, calming music. You want to be in the zone, not too jittery, but not too lethargic. This combination can really help you flow on the strip, before a tournament.

[foily]

Originally Posted by D+F+P=Hadouken!

Jump rope, of varying styles (butt kicks, marches, alternating foot steps, one foot jumps, quick steps between revolutions, side to side, all sorts) for about 20 minutes. This gets the quads, hams, adductors, abductors, calves, anterior tibialis, glutes and abs nice and warmed up. 10 minutes of good stretching (personally, I think stretching before a violent activity like fencing is beneficial. Some sports scientists say its detrimental, but all my injuries have happened when I didnt stretch before fencing). After that, 15 minutes of footwork, starting off with medium speed movements (advances, retreats, bouncing) with a gradual gradiation toward high speed stuff, like, fleches, or lunges. Fence a couple bouts to warm up. Use the time during your physical warmup to mentally warm up, and get focused. This is the time when you want to get psyched up for your fencing, and get your entire being into a state where its ready for action! You should have 10 or so minutes before you start fencing then. I suggest you take this time to listen to some softish, calming music. You want to be in the zone, not too jittery, but not too lethargic. This combination can really help you flow on the strip, before a tournament.

Love it. Will do. Except the music - bands that scream are cool!

[D+F+P=Hadouken!]

I think you missed my point then.

[The Poopsmith]

Originally Posted by D+F+P=Hadouken!

10 minutes of good stretching (personally, I think stretching before a violent activity like fencing is beneficial. Some sports scientists say its detrimental, but all my injuries have happened when I didnt stretch before fencing).

Static or dynamic stretching (movement stretching)? Personally, I like to do dyanamic stretches after warm-ups, and static stretches after practice is over. Zach Weatherford's article in American Fencing mag backs this up, though what do we know? I shovel poop and he's just a trainer at the OTC.

[The Poopsmith]

Originally Posted by foily

Love it. Will do. Except the music - bands that scream are cool!

Bands that scream are cool, I don't care what anyone says. Helps me to deal with all the shoveling I have to do every day.

[HDG]

Originally Posted by Li'l Bebe

45 MIN?!!!

wow, you're a psychotic rabbit.

I'm lucky if I get even 5 min. of warm up in, because the second I walk in the door, my coach assigns me someone to give a lesson to, and gives me about a minute thirty to get changed into my gear.

After several lessons, I'm thrown into bout fencing, so I guess my lesson giving counts as warming up

Any chance you can get there earlier?