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About Nathan J. Nowak
Expertise
We can answer any questions pertaining to Olympic Tae Kwon Do sparring. Questions about fitness and nutrition as relating to TKD training and preparation for tournaments and competition. Specific techniques and tactics while training, weight training and agility, mental toughness and visualization exercises and "day of" preparation.

Experience
I have been in martial arts for over 23 years. I'm a master instructor (4th Dan) in TKD. I also have a black belt in karate. I've competed in Olympic TKD since '91. As and athlete:(highlights) Winning a silver medal at Jr. Olympic nationals ('92), AATU National champion ('94), over 10 GA State Championship and GA Games medals. Won a bronze medal at the U.S. Open (2000). With drew from the Olympic Qualifier in 2004 from a torn ACL. As a coach: (highlights) I've coached a women's TKD team since '99. With over 30 members spanning the eight year history of the team, we have 7 National Championship Gold medals, 2 Silver and 1 Bronze. The team medals at every state and regional tournament they attend. Several members have been undefeated for several years. Our training covers strength and endurance workouts, tactics and strategy, nutrition and supplementation, mental toughness and visualization, and maintaining weight while leading up to competition. I've been a certified personal trainer since "98 and have worked in the fitness and nutrition arena since '94. The team has their own training center that they share with the gym that I own. Trinity Fitness in Atlanta, GA

Organizations
USAT AAU USSSA NSCA

Publications
Atlanta Sports and Fitness Magazine, CBS46 News Atlanta, FOX's Good Day Atlanta, Atlanta Journal and Constitution and in newspapers across the United States.

Education/Credentials
Personal Training Certificate (School of Fitness and Nutrition) 4th Dan Black Belt (Kukkiwon) USAT Certified Level 2 Coach AAU Certified Coach Former USSSA Certified Coach Member of NSCA

Awards and Honors
Coach of 2001 AS&FM Athlete's of the Year "P.T.S. TKD Team" First runner up 2001 AS&FM Fittest Male of the Year

You are here: Experts > Recreation/Outdoors > Martial Arts > Tae Kwon Do > Hip Popped during Stretch

Topic: Tae Kwon Do

Expert: Nathan J. Nowak
Date: 9/11/2008
Subject: Hip Popped during Stretch

Question
Hello:

I recently started taking TKD ; I'm 40 ; been running for 20 years 6-8 miles a day; no problem.

I started stretching mornings before work and evenings before training with TKD; but during one of my stretches when I had both feet together in the 'butter-fly' position; and gently pushing my knees down to gain flexability; I heard a pop from the hip vicinity. Now; if I try to stretch that side; the pain just gets worse. If I run; I don't really experience pain while running but the next day I experience some pain.

At this point I do not know if I should continue to goto TKD; continue to run or if I must take off 1 or 2 weeks or more to let it heal.

I saw your post for the guy who was popping all the time during kicks and thought you might be able to recommend something. Mine has only popped this once. Right after it popped it felt good for a split second but has been painful in the very upper part of the back leg; almost to the hip; but more right below the buttocks.

My doctor said ; well if it hurts; don't do it. Thats a lot of help...

Thanks for any thoughts you might have.

Answer
Brad:

I'm sorry to hear about your injury!

I have a fighter right now experiencing the same thing.

First, we never static stretching before workouts. It's the equivalent of stretching a rubber band to it's limit without warming it up by pulling and releasing it. Slowly increasing the distance and flexibility of the rubber band.

But, now that you've injured yourself, I would suggest finding a (qualified) massage therapist that could work on the area. Not just any massage therapist, but someone recommended by athletes. I would also do the same for the doctor that gave the expert advice.

It sounds like, this is a generality because I don't know the exact area and I'm not a doctor!
It's possible that you either pulled or have a slight tear in the iliacus.

http://www.laboratorium.dist.unige.it/~piero/Teaching/Gait/Netter/psoas_iliacus_...

http://www.sports-injury-info.com/hip-flexor-injury.html

I'd cut back on your TKD training until we figure out the extent of the injury. If you are going to continue to train, heat and warm up the area before practice, ice after practice. Watch over stretching the area. This could cause more damage.

Look over these sites the first is a picture. The second gives some information on a hip flexor injury and prevention.

Since I'm not sure what the exact area is or the motions that make it hurt worse or less, this is a good start.

As another general rule, cut back on the running for awhile.

If I could ask you a question, What's the purpose of running 6-8 miles a day?

If you need assistance, Let me know (set the question to private) what part of the country you're in and we might be able to assist you with finding and appropriate doctor.

Check back and let me know how you're doing.

Finish Strong!
Nathan

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