videoCraig Clark45-Day "Deep Squats Program" review from a WEIGHTLIFTER! 💪
Stedman Smith.videoI’ve been using the tips and strategies learned from the program
videoLisa S.Runner Lisa S. shares her hip recovery story with The FAI Fix.
videoAlexander GarberThis is a quick note to say thank you for the FAI Fix
videoRichard L.I purchased the program at the end of August 2015 after being diagnosed with FAI.
CameronI just want to start by thanking you for putting this program together. I have been doing the work daily for 10 weeks and it has really changed things drastically for me.
CortneyOver the past five months, the invoice totals from my physical therapy visits have been shocking. While there is some value in that process, it’s neither as empowering nor as effective as the The FAI Fix has been in just eight weeks.
Shari B.So I just want to say thank you so much to and your team for eliminating the doubts that were in my head – thinking that the only way I would get better is with surgery, and that I’d never be able to run again or do intense exercises with my hip condition.
Bryce B.One day, I was walking through the grocery store with my wife, using the cart as a crutch. Then, my hip just gave out and I almost ended up on the floor.
Jen L.Before I started the FAI Fix I was so scared that I wouldn’t be able to stay active with my kids and for a healthy lifestyle. Now I feel confident that not only am I fixing my hip problems, but I’m learning how to listen to and take better care of my body.
Justin H.I really do owe much of that to this program, so thank you!
AJShane Dowd is the best in the business. Very knowledgeable and passionate about his craft.
Miriam D.My work with Shane begin when I was in high school, with weight training as a competitive basketball player.
Darlene C.I went to see Shane after I had some elbow pain for a few weeks after competing in an Olympic weightlifting competition.
Frutoso G.Shane is amazing. Not enough can be said about the quality of work he performs. While he works on you he also teaches you how to perform the same maintenance on yourself.
Nate H.I would highly recommend Shane. He's taking the same approach to mobility as the mobility guru, Kelly Starrett
Jeremy W.I went to shane after a major spinal surgery involving a fuse and replacement disc. I need help with recovery and mobility.
Fran I.A friend of mine referred me to Shane Dowd and I'm so glad they did. Shane is not only extremely knowledgeable but passionate about his work
Alicia D.If you care about quick fixes and like soft rub downs, don't go to Shane. However, if you are interested in fixing your body and long term body maintenance then Shane is your guy.
Steve W.I went to Shane Dowd with elbow pain and lower back stiffness. He not only fixed those issues but helped me with other minor issues as well because he's that throughout.
Peter S.I'm new to the San Diego area and am recovering from a knee injury. I had been looking up sports massage therapists and came across Shane via yelp.
Nicole H.I decided to go to Shane for deep tissue work because I was experiencing pain in my hip and knees. Prior to crossfit, I did a lot of distance running and always had issues with my hip/ITB/knees etc.
Matt V.Shane has been inspirational in helping me safely get back to a healthy weight and strengthen my body. I've had a herniated disk since high school and recently had surgery for it.
Crissy s.I found Shane through a Gift Certificate awarded to me after my first Crossfit competition. I went in just to use up the gift cert. but after a consultation with him I'm never looking back!
Rob B.I had started Crossfit about 2 years before I made it to Shane and had always known that my mobility was an issue but it had not really affected me in the sense of causing injury or pain.
Aaron K.I had been living with neck pain for 10 years and tried many kinds of treatments that didn't work. I went to Shane for deep tissue massage and in just a few sessions my neck pain was completely gone.
Richard Legarra.purchased the programrichard at the end of August 2015 after being diagnosed with FAI. My Dr suggested therapy and after several expensive months of therapy I found no relief.
John.I’ve been doing everything you guys have recommended for about a week now and I feel great. I had no idea how much sitting really does make things worse.
Evie.I am a practicing physical therapist, and I was diagnosed with FAI in my left hip in 2013. My MRI arthrogram showed a small posterior labral tear, but no arthritis.
Doug Chin.As a former competitive powerlifter I have lived with chronic hip pain Over 20 years of max effort squatting and deadlifting have pushed my joints to the limit and my hips
Fredrik S.Hey man. I just saw your new videos on YouTube about shoulder impingement and the testimonial video. I hope you know how important you are for me and so many others.
John H.Happy new year! I’ve been wanting to send you an e-mail thanking you for all of the work you and Shane put into the FAI Fix program. The program helped me get my life back together.
Josh A.When I first began working with Shane, my hip range of motion and mobility were a major hindrance to my performance in Crossfit, but now my range of motion and mobility
Stuarty Dupuy, EntrepreneurI am 45 years old and athletic, as I enjoy competing in mountain bike races and triathlons. I have noticed minor hip pain for several years
Kevin T.Prior to meeting Shane Dowd, I was completely oblivious to my awful posture, muscular imbalances, and other shenanigans pertaining to my body
Arturo F.I've had deep tissue work with Shane a few dozen times and have known Shane for well over a year now. Not only is he one of the most pleasant people to be around, but he is like a human.
Mickel E.Shane Dowd is amazing!!! Shane always has great tips and tricks to help me with my mobility in Crossfit. His deep tissue massages are great because he tailors each session to your specific needs.
Roo H.I teach and practice Aikido, a martial art that involves rolling, falling, and knee-walking. Beginning in 2010 (when I was living in Japan and practicing Shotokan karate
Skye D.When I found out that I had FAI and was given surgery as my only option to fix my hips, I looked for an alternative. I found the FAI Fix. After following the program for about two to three weeks.
Kim W.Dear Matt and Shane, Thank you both for YOUR help and support. With your program and your kind responses to my emails, I have been able to turn my hip issues completely around
Dan B.THANK YOU x 1,000,000. I have my life back. Started the program the beginning of January and today I’m pain free. These last few weeks have been nothing short of a gift.
Christine M.I was never athletic in my life. I became an avid walker in mid-thirties and changed it to running as I approached my forties. After two years of running I decided .
Dr. Richard A. MugaveroDear Matt & Shane, I want to sincerely thank you for putting your FAI Fix program together as it has improved the quality of my life drastically.
Cameron B.I’ve always been a pretty active person playing various sports on land and water. Thinking back, I first recall the onset of intermittent hip/groin issues around 2000/2001.
Mary M.I am a distance runner with right FAI cam type. I am 6 weeks into the FAI fix program and have made more progress than the previous 10 months of physical therapy.
Neil M.just thought I would give you some feedback. I have moderate arthritis, FAI, and bursitis and a very tight hip. It’s been very painful. As a police officer wearing weapons, etc.
Frederic T.I am a 35 year old software engineer living in Paris, France. I started practicing Taekwondo 10 years ago. After a year and a half, I began feeling light pain in both hips during specific movements.
Yannick WolfI am a 19-year-old soccer player who played his whole youth at German first Division Team (Eintracht Frankfurt) and also played for all German Youth National teams. My problems with FAI started
Daniel BonvellFirst, let me thank you guys for doing what you do. Shane’s youtube video comparing shoulder impingement to the hips was the gold nugget I’ve been searching for.
Paul Borda.At 22 years old, I was diagnosed with FAI in both hips (cam and pincer) as well as having small bilateral labral tears. I was diagnosed in June of 2015
Supriya Friend.I have been doing the FAI Fix for about 6 weeks. I have seen tremendous improvement. My hip pain is next to nothing! In this photo I am gardening. Gardening was a big motivator for me
Lisa ShermanI can tell you I’m already sitting more comfortably at work and it’s been less than a week! I want to compliment you guys on the way you’ve put everything together. The FAI Fix is just so well-written.
Ernst LHello Shane, I can't express how much you have helped me. Your videos were so helpful for me, you might have literally saved my life.
Bill VJust wanted to let you know that I’ve just started using your basic program (Track 1) and was blown away to realize immediate improvement.
Tony LAll right, here goes with the testimonial. I wish I could say at the end that I’m fully healed, but I think it might be a while before I can say that and I’d like to share something for now. Maybe I can do an update down the road…
Jeff PBefore I found the FAI fix, I was facing surgery to shave down my CAM lesions. This seemed to be the last resort after an unsuccessful round of PT and just feeling helpless.
John HHappy new year! I’ve been wanting to send you an e-mail thanking you for all of the work you and Shane put into the FAI Fix program. The program helped me get my life back together.
KresoA year ago I hurt my back in the gym. For the first week or two it was difficult for me to move around. The pain was constantly present in my back, when I was sitting, lying, bending over.
Katherine J.I am 67. I have been fascinated with training the body ever since I found my Dad's WWII training manual at home one day. I think I was about 8 years old.
Garrett K.I have been tight my whole life, and being a competitive soccer player, Olympic weightlifter, and Crossfitter left me with pretty beat up and poorly functioning hips...
Troy M.I've been playing/torturing myself. I love it so far. I've mostly worked it with my adductors. I'll try playing around with TFL and Glutes and see how that feels.
Janet M.I have always been a very active person. Almost 3 years ago I started experiencing this dull, stiff pain in my right hip. It started to interfere with my everyday life.
Rick F.We’ve all heard it before, “I don’t usually post reviews” and I certainly fall into that category. When I learned of the Hip Stick I wasted no time in ordering one.
JeremyYour program has helped me so much. I believe the vast majority of FAI patients should probably be doing your program instead of the doctor -prescribed treatments for FAI syndrome.
SpencerWorking with Shane immediately opened up new perspectives on where my pain was coming from, what the potential causes of it was and what I could do about it.
BrittanyHere is my FAI Fix hip story. I started training in ballet when I was three years old, and I continued on until I was 17 very seriously in pre-professional (and one professional) companies. After that I only took a few classes here or there, but most of my adolescence was spent doing 10-20 hours of ballet per week.
Lauren HIt is the best investment in your health you could make. Yes it takes time, commitment and sheer hard work but the gains will be real and we will have earned them without the risks surgery can bring, and without compromising or settling for anything less than being able to do WHATEVER we want in life…
Mia"The FAI Fix is designed to help you focus on strategies that help you retrain muscles for better hip joint function – regardless of what an X-ray or MRI says"
" We’ve all heard it before, “I don’t usually post reviews” and I certainly fall into that category. "When I learned of the Hip Stick I wasted no time in ordering one. I’ve had tight hips for about 8 years and have been following the FAI Fix for about 3 years with good results but am still not back to my old form. Tight adductors are part of my problem and I’ve been smashing them with kettlebells, lacrosse balls, doing fire hydrants, goalie stretches, etc which definitely helped but then I reached a plateau.Within a day or so of using the Hip Stick I noticed a significant release of my adductors which I now realize were glued to my medial hamstrings. Now I can actually feel my hamstrings contract which I don’t think I’ve noticed before. Now that these 2 major muscle groups have loosened up my hips have opened up and are functioning better.
The beauty of this stick is that it gets into the muscle when it’s totally relaxed. I can now get into many different parts of the adductors that other tools miss. Don’t be fooled by the apparent simplicity of this unique stick. It is brilliant in its design and definitely is the brainstorm of someone that has suffered from tight adductors and hips.
I can’t recommend this product enough. A small price to pay for such great relief. I call it a Wizards Wand! Thank you Shane!
" Shane provides a lot of information about how to be proactive "Hi there!! My name is J. I'm 33 and an avid Mountain Biker.
I have always been a very active person. Almost 3 years ago I started experiencing this dull, stiff pain in my right hip. It started to interfere with my everyday life. Sleeping became difficult. Driving my car just pushing the accelerator didn't feel natural anymore. My hip pain was all I could think about. It was taking over my life.Finally I went to the Dr to see what was going on. They suspected FAI hip impingement with labral Tear. They made an appointment for an MRI which confirmed both FAI and Labral tear.
He told me I could try physical therapy, but that surgery was probably the only option. What???? Surgery is terrifying. Not to mention recovery time is minimum 6 months at least 2-3 months non weight bearing.
I work in a garden center so that wouldn't really allow me to be off my feet long at all. *I started doing research on my injury, YouTubing video after video about the surgery and honestly it sounded like it was going to do more harm than good.
One day I ran across a YouTube video of Shane. Someone who had the same hip issues as me and didn't have surgery. I began watching your videos on tissue work and stretching. I immediately felt relief. I have been doing some kind of stretching or tissue work everyday for the last year and I have seen a major break through with the FAI Fix program and now the other Got ROM programs.
I'm so grateful that you are sharing these techniques. I can now use these tools to fix my body!! I have never had this much mobility in my life.
I tell everyone about you. Seriously, Shane you rock!
Thank you for showing me how to free my hips!
"Here is my FAI Fix hip story."Here is my FAI Fix hip story. I started training in ballet when I was three years old, and I continued on until I was 17 very seriously in pre-professional (and one professional) companies. After that I only took a few classes here or there, but most of my adolescence was spent doing 10-20 hours of ballet per week. I had always struggled immensely with flexibility. It took me many years of hard work to achieve the splits, which is really the bare minimum of flexibility required in ballet. It was always so frustrating how little I progressed compared to my peers. I also struggled with turns (I think I've finally put together an explanation for this which I'll mention later). When I was 23, my fiance and I were preparing our "wedding" bodies and started doing P90X workouts regularly. We obtained our goals and became strong and durable. I've never been successful, or frankly, that interested in running, but during this period of confidence I hopped on a treadmill and somehow managed a six-mile run. I felt horribly hungover with fatigue that evening, and in the middle of the night I woke up screaming with intense pain in my left hip. My intuitive response at this point was to protect the area in pain with rest, ice, and pain medication.The pain only got worse. My mobility had tanked and my pain was unbearable. While I was a dancer I noticed a lot of popping in my hips as well as the tightness/inflexibility that I had mentioned, and I had always sort of thought "some day my hips are going to be a problem for me.” Now that they were, I decided to track down the sports medicine doctor that treated a local professional ballet company. I assumed my long run was just the tipping point to years of hip abuse in dance. The sports medicine doctor sent me to an orthopedic surgeon, who sent me to get an MRI, and then diagnosed me with femoroacetabular impingement and a good amount of labral tears. I was offered a handicap tag to take with us on our honeymoon to Disney World (we cancelled and delayed our trip a year! Who wants to be pushed in a wheelchair by their husband on their honeymoon?). As pain and mobility issues increased, I decided to go ahead with the surgery. My impinged bone was shaved and my tears were repaired. I woke up out of surgery and felt immediate relief! It was a miracle surgery! I then proceeded through all of my physical therapy and got stronger and back to normal. Fast forward two kids and about seven years later, and my husband and I started doing some training again for a couples trip to the Bahamas! I was working hard doing various at-home workouts, really focusing on my legs with lots of squats and lunges, etc. Lots of progress and confidence, and then one day I started getting that familiar aching and throbbing pain in my glute on the right side. Oh boy, time for my right hip "to go", I thought. Ballet requires very symmetrical training, so I could only assume that if I needed surgery on my left hip that my right was probably coming. I slowed down on my training, but the pain did not subside. We made it on our trip, but afterwards I started going downhill. The glute throbbing became accompanied with that torn feeling on the inside of my hip. I knew exactly what to do: call up my surgeon, order the MRI, and get it fixed. Sure enough, there were impingements and tears from every angle. As I instinctively tried to protect the area, the last thing in the world I would do was stretch it. I kept my legs crossed or laying down, and the more I rested the more I hurt. I was almost in tears going to church one day to a picnic where I could barely walk at all. But I had surgery scheduled.Now here's where it gets interesting. At some point while waiting for my surgery, my left hip started going into the same pain! And I started going downhill on BOTH HIPS! On a Sunday night, my husband left for a weeklong trip to Singapore, and I laid in bed perplexed. How on Earth was I going to take care of my two young children for a week with no help. I could barely walk, it hurt to drive, and to top it off we were having a house remodel! I guess you could say I was desperate and hit rock bottom, but surgery was over a month out, and that was only for one side! How would I recover with the other one hurting (and still, with two young kids!) Also, at 31, is this really going to be my life? Am I going to need hip repairs on both sides every seven years? How long would I last? Am I going to have hip replacements at 40? My life is over! Why did I love ballet so much? What do I do?So, I hit the internet and found the FAI Fix program that night. I read through the site and some reviews, and bought it quite impulsively. I thought this was definitely worth a try even if it didn't work. I did all of the self tests that night. I was pretty terrified to be STRETCHING muscles that had "lots of tears", but I really didn't think I could get worse, so I did it. I almost immediately had pain RELIEF in doing the self tests. I took all of the notes that I was supposed to, took a deep breath, and went to bed praying I could get out of bed in the morning. I had less pain that night and woke up more mobile than I had been in weeks. INSANE. So of course I got to it! I followed all of the guidance of the program and picked two areas to work on. I did about 45-60 minutes of "hip work" every. single. day for a good few weeks.When my husband returned from his weeklong trip, I appeared normal again! I was walking around and doing things with very little pain, and normal activity and mobility was completely restored. I did still have pain, so those first few weeks I was especially diligent about icing my hips after every session. At this point I had to decide what to do about my scheduled surgery. I decided to get another opinion. I have a friend who is a sports med DO (should have seen her first) for a major college in Colorado. She ran all the scans and found my impingements, on the front of one hip, and in the back of the other. She also found my entire spine was slightly angled, so essentially my entire core was in a bit of a corkscrew. She felt confident that because of my success so far with FAI Fix and my ability to receive training as a former dancer, I should not move forward with surgery, and should continue with physical therapy. I actually have not yet gone to physical therapy now a few months later. I had to cancel because of a child's illness and just haven't found the time, but I have been continuing with the FAI Fix program. I would say I was extremely dedicated for the first two months, and got myself back to "normal". In the business of life, I'm not currently as dedicated, however on several occasions now I will get that throb in my glute, and I'm able to stretch it out with a targeted stretch. Or, I'll feel pinching in my inner groin and I'll stretch it out and do some tissue work, and get relief.I don't sit as much in general. I'm standing as I type this and alternating some stretches on each leg. I spend more time on the floor casually doing stretches as I play with my kids. I do hip hinges while a kid is hanging on my back (works really great actually at 40 pounds!). I squeeze my glutes and hams ALL the time. Absolutely as a ballet dancer my quads were overdeveloped in comparison to the backside. My friend really helped me make sense of my struggles as a dancer, too. The tilted spine explains why turns were difficult; I would tend to fall easily turning towards my curve and had a hard time making the rotations turning against my curve. I feel so much better now about my flexibility issues because it wasn't ever a flexibility issue (in fact in my table exam my friend told me I'm quite flexible still). It's the mechanical structure of my hips that was always the issue. I love how this program has helped me put all of the data together to make sense of how MY body works. I just love how careful all of the videos in FAI Fix are in addressing the very specific dynamics of the muscles and body positioning to retrain your body properly. I also love the new mindset I now have that anywhere there is pain in a muscle, I can actively work to relieve it instead of just lying around in agony popping pills.I have such a new outlook on how amazing the body is at retraining and self-healing. I will admit part of the reason I've slowed down on my "hip work" is because I really like to workout HARD and sometimes it was just feeling like "old lady exercises" after a while. So I am excited to sort of have all of the exercises in my knowledge bank and do them throughout my day, and hopefully progress back into harder workouts. I've just purchased the athletes program and have not started it yet, but I am very excited to work myself up to new challenges that are good for my body! THANK YOU SO MUCH! I am seriously eternally grateful for this program, and I hope to never have hip surgery again!! I have told so many people with aches and pains to follow Upright Health. You guys are amazing!
" Shane provides a lot of information about how to be proactive "Shane Dowd is the best in the business. Very knowledgeable and passionate about his craft. I’ve been a runner for many years and my lower body is just a bundle of knots on top of knots. Through my mobility and deep tissue massage sessions with Shane, I’ve been able to finally work through all the tightness all over my body and I’m a much better athlete because of it. All athletes must be educated about how to take care of their body.Shane provides a lot of information about how to be proactive and prevent injuries, not just being reactive after being hurt. With a competition or race every month, I’m afraid of being sidelined by an injury, which can happen when you have tightness on one part of the body and another part of the body tries to overcompensate. I go to Shane regularly because he can help identify problem spots, take difference approaches to deal with it and take feedback on what works best. He really listens to the needs of his clients. That’s why he’s awesome.
" I have been tight my whole life "I have been tight my whole life , and being a competitive soccer player, Olympic weightlifter, and Crossfitter left me with pretty beat up and poorly functioning hips...I've always searched for ways to get more flexible but nothing ever seemed to stick. I'd get nice and loose before a workout or soccer practice but then just feel even tighter afterward. It was a viscous cycle of stiffness. It felt like I needed a crane to get me out of a car after practice or workouts...
It wasn't until last year where I came across the first YouTube video I watched of Shane with Alan thrall on hip impingement for powerlifters that *things started to permanently change...
I've come a long way in my mobility journey and hip impingement pain with Shane's guidance and I can't wait to try out his more advanced programs...
" I've been playing/torturing myself. "I've been playing/torturing myself.I love it so far. I've mostly worked it with my adductors. I'll try playing around with TFL and Glutes and see how that feels.I really like this. I've bought most of mobility tools out there thus far and this is unique and pinpoint. Videos are great.
This is where you shine compared to everything else out there. Your explanations and instructions are spot on. You always encourage exploring and that's helped me.
Overall this is awesome, great product.
Thanks again man.
" My work with Shane begin when I was in high school "My work with Shane begin when I was in high school, with weight training as a competitive basketball player. The detailed instruction he gave me for basic movement patterns has stayed with me since, and has helped me tremendously in athletic performance, and prevented me from developing pain and postural issues as I grew as a college athlete. (I felt light years ahead of other's I saw in the gym from my time training with Shane.)Working with Shane is an investment in your body & awareness that I would recommend to anyone who wants to live life to the fullest. As a coach, he exudes curiosity and passion that is highly contagious. As a therapist, his approach is no-frills muscular results and he empowers self-care in a gentle but inspiring way. Recently I've been doing a wide variety of Yoga Asana, including forms of vinyasa flow such as Ashtanga. I've realized that what I've learning from Shane's mobility work and structural alignment coaching are invaluable tools for feeling awesome.
" Hello Shane, I can't express how much you have helped me. Your videos were so helpful for me "Hello Shane, I can't express how much you have helped me. Your videos were so helpful for me, you might have literally saved my life. Due to extreme pain, I wasn't able to follow my passions (gymnastics and bodybuilding) and I got very depressed. You brought hope in to my life and I am now daily doing stretches and tissue work. Thank you so much! Finally I am feeling changes. I really admire you, i support you as much as i can.Ernst L.xclose
" I first started noticing pain in my left hip probably almost two years ago. "Just wanted to let you know that I’ve just started using your basic program (Track 1) and was blown away to realize immediate improvement.A Little Back Story…I first started noticing pain in my left hip probably almost two years ago. Actually started as groin pain and I went to the doctor to get that check out, but other than confirming I didn’t have a hernia, no real diagnosis. At the time I had recently completed a trail marathon and was still doing a fair amount of cross training with an eye towards doing a long course triathlon. I signed up for the Louisville Ironman in the Fall of 2015, continued cross training through the winter, then started a formal ironman training program in the Spring of 2016. Throughout the training, my hip bothered me, but as long as I trained at an easy pace running, and adjusted my saddle up and forward on the bike I was able to keep pain while exercising minimal. After long runs, I’d have a deep ache in the hip at night, but the condition didn’t necessarily seem to be getting any worse. I tried stretching (only seemed to aggravate it more), some pain meds (mainly ibuprofen after long runs), ice and ointments like Ben Gay. Nothing really seemed to help much. Worst pain of day was ironically putting my socks and shoes on. After completing the Ironman, I ramped my training way down and largely stopped running. Hip didn’t seem to improve much if at all. Finally had x-rays taken and went to an orthopedic practice in January. Was informed by the doctor (then got a second opinion from another with same diagnosis) that I had osteoarthritis in my left hip joint and that I should stop all high impact activities (running). Okay to swim and cycle moderately. After almost two months of completely ceasing running, the hip didn’t seem to be doing any better (putting on socks and shoes was just as painful). I stumbled on your website after attempting to surf a couple weeks ago, but largely having to throw in the towel because it was just too painful to try to quickly go from prone to standing on the board. Results With The FAI Fix Although I was pretty skeptical due to my previous experience with stretching and long past experimenting with foam rolling (wasn’t doing it for hip pain at the time, just didn’t notice any benefit from it), I followed the troubleshooting guide and determined that I’m definitely the Course 1 (poor flexibility). Had to work a little to find exercises and stretches that didn’t hurt too much, but was able to and started a basic tissue work, stretching and muscle activation program last week that takes me a little over an hour each morning. After the first workout, I noticed that putting my sock and shoe on after a swim that afternoon didn’t really hurt (previous week it had been very painful). Thought it might be coincidence, but for the next few days, the lack of pain continued. I’m still very early in program (completed seventh workout this AM), but I’m definitely noticing that my flexibility with my hip seems to be continuing to incrementally improve. I was able to cross my left leg over my right while sitting the other day – which sounds silly, but that’s literally the first time I’d been able to do that for a long time. Thanks for your program! I’m very hopeful that continued effort and experimentation will eventually get me back to full range of motion with the ability to continue in endurance sports for years to come, but if I never progress beyond where I am right now, the improvement and pain relief I’ve already experienced will have been worth the cost of the program.
" I’ve always been a very active person."All right, here goes with the testimonial. I wish I could say at the end that I’m fully healed, but I think it might be a while before I can say that and I’d like to share something for now. Maybe I can do an update down the road…I’ve always been a very active person. I’ve played every sport imaginable but really focused on baseball and hockey. I was a catcher in baseball and a goalie in hockey,which is likely where some of my hip issues began. After college, I stopped playing hockey after moving to a new city but I remained very active playing other sports, going to the gym, doing yoga, etc, and never had any major injuries. Somehow ten years went by before I finally snapped out of it and started to play hockey again. At that point I was in my early 30s and had lost much of the flexibility and mobility I’d had when I was younger so I knew in order to remain healthy I would need to focus more of my off-ice activity on training in goalie-specific ways. A year or so into playing again, I started to experience a lot of pain in my left hip and groin. It was a creaky, achy pain accompanied by lots of popping and cracking, unlike anything I’d experienced before. As I was slowly getting more flexible through my off ice work, hip and groin injuries started to reveal themselves up until the entire left side of the joint froze. Almost all of the pain was in my upper groin but everything else felt extremely tight. My right side felt fine, but my left side began resisting all of my stretching and mobility work. My right side had always been more open than my left, but this was something different. I started going to a PT who specialized in dry needling. We worked together for a few months trying to loosen up areas of my left hip that were completely frozen. The results were unremarkable so he referred me to a regenerative orthopedist who specialized in non-surgical approaches to issues like mine. My time with him might be my biggest regret in that it was excessively expensive and yielded no results. I received multiple ultrasounds, injections, and other treatments with zero improvement. He recommended I get a MRI arthrogram and x-rays to confirm FAI. I did both and the conclusion was moderate FAI and a torn labrum. The recommendation from there was to jump up to the next level of injections (platelet rich plasma), which were going to be $1,000 a pop and not covered by insurance. My frustration and helplessness at this point was overwhelming. I went home from that appointment and hopped back online looking for more options. That was when I found Matt and Shane. Matt’s history as a hockey goalie resonated with me right away as did Shane’s past struggle with hip pain and how he improved his mobility so much that he’s able to do the splits (the dream of every hockey goalie). I bought the program and started in. I tend to be overly organized so I created a spreadsheet with every exercise in their program. From there I created a series of three different programs each populated with different soft tissue, stretching, and reactivation exercises. I did each program for 4-6 weeks so I could become intimately familiar with each and learn the nuances of every exercise. I took notes after doing each program a few times and notes again after the 4-6 week period to track progress. After completing each of the three programs, I went back to identify the most effective exercises of each, and from there I created a series of three daily routines through which I now rotate. I ended up taking six months off from hockey to really focus on my programs. I’d honestly say that during that time I was over treating myself, working out too often, and not listening to my body. The lack of progress became very frustrating and rather than back off, I pushed harder. I’d really banked on those six months being my healing period yet there wasn’t a whole lot to show for it by the end. As the frustration grew, I continued to communicate with Matt and Shane, and they could not have been more supportive. I also read Stretching Scientifically, which helped guide me with how to stretch (dynamically, statically, and isometrically) and how to sequence the various other workouts I was doing throughout the week. It was during this time that I also began to really listen more closely to what my body was telling me rather than try to force it to heal. Shane and Matt have always been huge proponents of that, but I didn’t listen to that part in my early eagerness to expedite my healing. Matt and Shane have continued to provide incredible guidance throughout the process, and they are there for all the small victories and frustrations. It’s easy to convince yourself that you’ll never fully heal especially when you have setbacks after making gains, but they are always there to adjust your trajectory and help troubleshoot. I am coming up on the one year mark of doing the program and feel as though I am finally making some real progress. I started playing hockey again a few months ago and have noticed significant improvements on and off the ice, especially in my recovery time. It has been a slow road for me, and I likely slowed my recovery by pushing too hard and trying to force my recovery early on, but I do believe I’ll be pain free one day. My hip and groin still freeze up if I push too hard, but those times during which they feel more open than they have in years, tell me I’m on the right path. My takeaway after a year is that this program really works if you are willing to put in the time, listen to your body, and are patient with yourself. I’ve gotta think that many of us in the FAI community have serious dysfunction and injuries that have led us to this point, so we need to accept that it can take a while to regain full functionality and unwind those old issues. The comforting thing to me is that the guidance we get from Matt and Shane is coming from two people who have worked their way through this themselves and have likely encountered all the issues we’ll ever be able to throw their way. I cannot thank them both enough for all of the time and guidance they’ve given me along the way, and I really look forward to updating this testimonial when I’m fully healed!
" The recovery from surgery was frustrating."Before I found the FAI fix, I was facing surgery to shave down my CAM lesions. This seemed to be the last resort after an unsuccessful round of PT and just feeling helplessI first began noticing the pain at age 23 after about a year of intro rock climbing. But at the time I thought it would just go away if I rest it and avoid irritating it. But it would only grow worse. At age 28 I tore my ACL in my left knee while skiing. The recovery from surgery was frustrating. My knee never seemed to quite heal properly and my hips were getting worse still. My athleticism and enjoyment of sport was suffering due to the pain and discomfort in my hips, and it was killing me. I somehow lost tons hip function and it kept getting worse. Swinging a golf club (my first love) was becoming irritating, and I could no longer climb challenging bouldering problems without pain or feeling like I was making things worse. I wanted to get a stronger but exercise was irritating. And the aches were even showing up in daily life and seemed to be spreading to other joints like my low back. Walking didn’t feel right anymore and my pace was getting slower and slower. I felt like I was falling apart quickly. I felt like a 60 year old man at the age of 30. I felt like anyone could easily knock me off balance by giving me a pat on the back. I remember one time I was attempting to jump over a puddle, but then I had to bail just and go around it for fear of hurting myself. How depressing. What I tried : I intuitively felt like all my pains were connected and that I would slowly get worse and worse especially now that I had an injured knee. I saw some doctors and did a bit of online research. I was eventually diagnosed with FAI and offered what was considered “a relatively new surgery” to shave down my CAM lesions and fix any damaged cartilage. But luckily I was severely disenchanted with surgery in general seeing how poorly my ACL recovery was going. So I opted to try PT and to see what happens. I tried physical therapy for about 6 weeks but I felt only minor relief from the program. At one point I tried taking Meloxicam for a month in hopes it would break the cycle of inflammation. It didn’t work either. I felt really stuck and was close to considering surgery. How I started recovering : My recovery probably began when I found Matt and Shane’s videos on youtube. Their explanations of what is most likely going on with FAI clicked with me. But it took a bit of tinkering before I was able to truly convince myself their approach would work. When I first started with the FAI fix, warrior positions in yoga were painful, the frog stretch was excruciating, the Cossack stretch was impossible. I couldn’t squat without falling over backwards. In fact almost all the exercises in the FAI fix were painful, uncomfortable or frustrating at first. But luckily the program has as great method of progressing, and with a diligent, daily, mindful, playful, practice, I slowly got better. I discovered some stretches I could do at my standup desk at work. I took stretch and massage breaks during the day, and worked through a customized routine in the evenings. The FAI Fix program really helped me devise an evolving practice that fit my ever changing needs. I really took to studying the art of human movement and treating recovery as a mastery of skill rather than a list of prescriptive exercises to follow. How I feel today : 9 months after starting the FAI fix, I feel a ton better. I don’t even think about my hip aches anymore in daily life. I may not be a gymnast or expert level yogi yet, but now I can do things that shouldn’t be possible if a CAM impingement was the cause of my pain. For instance, I can work the frog stretch and the Cossack stretch now. I can even sit in Lotus now after a good round of hip openers. I regularly deadlift and squat heavy now, and can almost do a proper pistol squat. I have no more pain during the golf swing and my swing speed has increased dramatically. My climbing has improved and I just feel like I am finally getting stronger, suppler, and more flexible. I no longer feel doomed from my bony circumstances. More importantly, I have a new love for movement and conditioning and feel confident I have the tools to maintain a strong mobile body deep into old age. Thank you FAI Fix for bringing a unique evidence-based perspective on joint problems, and for discovering and creating solutions! My opinions and keys to success : -Only you can heal yourself. Treat everyone else as a consultant. Luckily Matt and Shane are best consultants I have ever found in any field. They have been amazing at answering my emails, providing motivation, and even helping me though some sticking points. -Keep a journal. -Awareness is key. Be mindful and focused, but also playful. -Don’t rely on patience to see progress. Patience will inevitably wear off. Instead, focus on fun. Fun never wears off. -Focus on the forest and the trees. -When an exercise feels frustratingly hard, remember that you won’t feel the progress of today’s workout until tomorrow’s workout. -You are practicing a skill instead of “busting out a workout.” -Try to find ways to incorporate movement and exercises into your daily routines. For example, practice eating on the floor or checking your emails in pigeon pose. Get creative. “Always be mobilizing.” -Think like a hunter-gatherer and get more movement, even study their movement. Get more outdoor time, better sleep, better nutrition, etc. (i.e. The basics). -Never give up. Favorite quotes: “Don’t go into the pain cave” Kelly Starrett “Before I learned the art, a punch was just a punch, and a kick, just a kick. After I learned the art, a punch was no longer a punch, a kick, no longer a kick. Now that I understand the art, a punch is just a punch and a kick is just a kick.” Bruce Lee “It’s a lovely journey that just gets deeper as you go along!” Shane Dowd
" My story: I’m an avid cyclist and cycling is an integral part of my life"Happy new year! I’ve been wanting to send you an e-mail thanking you for all of the work you and Shane put into the FAI Fix program. The program helped me get my life back together.My story: I’m an avid cyclist and cycling is an integral part of my life. In April 2014, I was making a (too) aggressive right-hand turn and lost it in some gravel. It was the first serious cycling accident of my life. Post-accident, my right hip did not feel right. It was painful to walk. I rested it for about a month and went to an orthopedist when it did not get better. He recommended PT. The PT was cookie-cutter with no root-cause analysis. In retrospect, some of the exercises the PT gave me were really counterproductive and made me feel worse. More time went by and I went to a chiropractor/sports rehabilitation specialist. He quickly recognized glute shutdown on the injured side. That was a good call, but the exercises he gave me seemed overly aggressive. After some plyometrics, I spiraled down into serious pain that interrupted sleep and led to a pain medication prescription from my primary care physician. The pain was so bad that I agreed to have an MRI arthrogram on my injured hip. I was stunned, quite frankly, when the results came in negative – no labral pathology. The orthopedist discussed “exploratory surgery” which scared the heck out of me. When I balked at that (and a guided cortisone injection), he recommended another PT. The last PT was certainly not cookie cutter. He tried many reasoned approaches, and I improved a bit, but I was certainly not ready to return to cycling. Around Christmas of last year (2015), I discovered your web site. I really liked the detailed research that you brought to the table. It was also very reassuring to hear that you and Shane actually had serious hip issues and recovered well. You experienced these problems directly unlike a lot of the therapists that worked with me. At that point in my injury, I decided to give the FAI Fix program a shot. So last December, I purchased the program as my Christmas present. I had been periodically trying to get back on my indoor bike for exploratory rides, but the pain was still present. So I decided to stop forcing the issue with the bike and focus on the FAI Fix. I performed the exercises every day without fail for about three months before trying the bike again. Throughout that time I saw slow improvement. In the beginning, to be perfectly honest, it was hard to see improvement. But gradually, week after week, I felt better. In early April of last year, I got back on the indoor bike and was encouraged. I gradually increased time on the indoor bike and tried some outdoor rides in the latter part of May. I could not believe that I was back on the road again. The thought of outdoor riding was completely out of the question earlier in the year. My goal then was simply to get out of pain. This last cycling season (2016), after the lost season of 2015, I was able to log 2850 miles on the road. I still can’t believe it. When I speak to others about the FAI Fix program, I tell them how effective it is, and also tell them that it has given me tools that I continue to use daily. For me, the FAI Fix is not a one-time program to “get up and running” again. It is an integral part of my fitness regimen.
" A year ago I hurt my back in the gym."A year ago I hurt my back in the gym. For the first week or two it was difficult for me to move around. The pain was constantly present in my back, when I was sitting, lying, bending over. I couldn't focus on anything because of it.This went on for months...
After checking YouTube for some kind of help, I ran into Got ROM channel. First I heard the Shane's story, how he got injured and helped himself, so I decided to give it a shot. I was doing all kinds of stretching and foam rolling from his videos, especially the ones that made me feel better in the moment of doing them. After about a month of doing all that with some core and glute strengthening, my back finally recovered. Now I'm back to lifting like nothing happened, and still doing Shane's exercises . I'm not letting that pain to come back!
Also recently I was beginning to feel a shoulder impingement like pain in my left shoulder, so I immediately started to treat it like I did my back with his methods, and I can say that now I'm pain free.
I follow his channel, watch every video, always trying new things he shows, and I feel great!
Thank you Shane for sharing your knowledge with us and for being you!
P.S. He WILL answer your e-mails too!
" A year ago I hurt my back in the gym."I am 67. I have been fascinated with training the body ever since I found my Dad's WWII training manual at home one day. I think I was about 8 years old.I've done various physical work such as dance and karate but nothing ever ruined my body more than having two babies, both difficult births. Add onto that raising them and homeschooling them. Finally, when they flew the coop, I was in pain. At one point, I hurt my back and could hardly walk. My Mom was dying at the time in a retirement home and I took her home with me. I used to crawl up the stairs to feed her. (She's still here.) My son turned me on to Pavel Tsatsouline's work and that was a revelation to me. Then I also signed up with Elastic Steel to do their programmes at home.
I don't take industrial pain killers so I work out my pain. I had a lot of false data about training and practice.
I got some good advice from you, Shane, about executing Pavel's stretches. *I felt a kinship with you since you seem to have recovered from the hip problems I have. I am always amazed at people who are dedicated to sharing techniques for themselves and others.
I am grateful for your dedication to disseminating this information and helping us out here in the world.
" I was amazed! Now before every training session "I went to see Shane after I had some elbow pain for a few weeks after competing in an Olympic weightlifting competition. The pain would come and go, and I honestly was hoping that the pain would just eventually go away. As more and more time passed, the pain was becoming more frequent keeping me from doing certain movements during my training. I had another upcoming competition and was concerned my elbow pain was going to be a bigger issue. I was able to see Shane a little over a week before the competition and he opened up my eyes! I was not as mobile as I thought I was.He spent a great deal of time working on different parts of my body and teaching me correct techniques to help address the pain I was feeling. No, the pain did not go away instantly, but over the next few days, I continued doing the exercises he taught me during our session and noticeably my elbow become pain free! I was amazed! Now before every training session, I continue the mobility exercises he has taught me and I am pleased to say the elbow pain has never returned. He's amazing! I would definitely recommend Shane! He know's his stuff!
" I hope my story inspires other people with hip pain to order your program "Dear Matt & Shane,
I want to sincerely thank you for putting your FAI Fix program together as it has improved the quality of my life drastically. I hope my story inspires other people with hip pain to order your program and get started on the road to a better life. I have been a practicing chiropractor since 1999.During those years I’ve helped thousands of people suffering with common neuro-musculo-skeletal complaints such as back pain, neck pain, headaches and whiplash, to name a few. In order for me to adjust my patients I often have to put my own body in compromising positions, which causes a great deal of wear and tear to different parts of my body.
Becoming more successful in practice means that I would see larger numbers of patients each day, which translates to MORE wear and tear to my body. In addition, I would spend a few hours each day sitting at my desk to keep up with patient treatment notes. Knowing what I know about the human body it was obvious that if I wanted a long and fruitful career I would have to take care of my body on a higher level.
I made sure I stayed physically fit…I worked out with weights and did some cardio…fairly typical exercises. I then realized as time went on that I was really losing flexibility so I began taking Bikram Hot Yoga classes on a regular basis and this REALLY helped. But one thing was really nagging at me and I couldn’t seem to get anything but a little temporary relief…my right hip was becoming more and painful. In fact, my wife noticed that when I woke up each morning I would actually walk with a limp as I made my way to the shower. It wasn’t long after that a couple of my patients as well as my office staff asked me if I was limping. I noticed I had less ROM in my right hip as well. This was definitely becoming a problem and after a little research I discovered that hip problems were not uncommon in chiropractors. I then found out that 2 chiropractors I know had hip replacements. One of them had a stroke after his hip replacement due to a blood clot complication. This TRULY frightened me!!! And this is when I went searching for help and wound up on your website.
After readinga little of your content and watching a couple of videos I realized that you guys had the answers I was looking for so I purchased your program and ordered the supplies I was going to need in order to be successful. I was really impressed at how simple and systematic the protocols were arranged. Now it was time to get to work!
As I began your program I immediately realized I had spent my money wisely. Although this work was not always comfortable, I began to have results from DAY 1. Soon after my first session I had a sensation in and around my right hip that I can only describe as “EXHILIRATING”. It felt as though my hip was getting fresh oxygenated blood and/or nerve energy to it for the first time in a very long time. It really felt great!! I also had a sense of HOPE that I didn’t have previously. I know that may sound funny, but I was becoming more and more discouraged because it seemed as though my right hip was literally interfering with my lifestyle…after a round of golf it would be extra sore for several days, squatting down to pick up something on the floor was challenging and the list goes on.
Anyways, I hope my story inspires others to seriously consider your program as it is inherently simple yet incredibly powerful. Thanks for putting this program together.
Dr. Richard A. Mugavero
Mugavero Chiropractic Physicianxclose
" NO PAIN. GREAT FORM. FELT STRONG. "I’ve been using the tips and strategies learned from the program and I have been seeing crazy results. Results I never thought I’d see again in my life. I guess that’s just the pessimism in me but I have been more than satisfied thus far.
I didn’t squat for over a year because I couldn’t stand getting underneath the bar due to fear of inevitable pain that would follow. Last week, I stepped underneath the bar completing my daily FAI Fix protocols for the day) and it went great. No pain. Great form. Felt strong. I’ve only been working through the program for a month and this has already happened. No doubt I am glad I made the purchase. Thank you guys. It means a lot to a guy who takes so much pride in being a healthy athlete.
" Shane is amazing. "Shane is amazing. Not enough can be said about the quality of work he performs. While he works on you he also teaches you how to perform the same maintenance on yourself. He always goes the extra mile to help you hit your target areas if you're working by yourself. In the short time I've known him, my flexibility and mobility has improved dramatically.He is also a great olympic lifting coach and a hell of a nice guy. I highly recommend his services to anyone. Athlete, lifter or just your average Joe or Jane who have chronic muscle pains or just bad posture. Shane can help you.
" He's taking the same approach to mobility as the mobility guru "I would highly recommend Shane. He's taking the same approach to mobility as the mobility guru, Kelly Starrett (mobilitywod.com/about/ke…), who right now is at the center of a huge mobility movement in the Athletic and Xcross fit commiunity. I've been actively competing in sports my whole life so I can say with a fair amount of certainty the Shanereally knows his stuff and is very knowledgeable about body mechanics and movement. Shane's also a really nice guy, so I would recommend giving him a call and check him out.
" I was amazed! Now before every training session "I went to shane after a major spinal surgery involving a fuse and replacement disc. I need help with recovery and mobility. It is one year later after going twice a week for three months and then once a week after that. My doctor just told me yesterday that I could not have healed any better. Thank you shane for showing me soooo many new methods to be healthy.
" Does The FAI Fix Work? (4-Month Progress Report from a Runner) "Runner Lisa S. shares her hip recovery story with The FAI Fix.
45-Day "Deep Squats Program" review from a WEIGHTLIFTER! 💪
" What I really appreciate about Shane is that he is looking to help you out for long haul. "A friend of mine referred me to Shane Dowd and I'm so glad they did. Shane is not only extremely knowledgeable but passionate about his work which is evident in his willingness to listen and help with any issue that comes up. Shane checks in often while working on you for feedback, micro adjustments, or changes in pressure to really make sure he's really addressing whatever is causing problem.What I really appreciate about Shane is that he is looking to help you out for long haul. I have a history of chronic joint pain due to hyper mobility and not moving correctly. Not only has Shane helped alleviate that chronic pain but he's evaluated and corrected some of my movements to prevent these issues from reoccurring. I've been to more physical therapists, movement coaches, sports medicine doctors and massage therapists then I care to remember but none have provided me with the kind of care and help that Shane does! Seriously go see Shane, you won't regret it!
"If you care about quick fixes and like soft rub downs, don't go to Shane. "If you care about quick fixes and like soft rub downs, don't go to Shane. However, if you are interested in fixing your body and long term body maintenance then Shane is your guy. I went to Shane with a host of mobility and overall body achy nastiness built up over 30 years of playing competitive sports. In the matter of weeks, Shane had me squat ting below parallel (a feat I thought I would never reach) and relieved serious pain associated with tight adductors (I was walking like Kaiser Soze at some points in my life).Because of Shane and the techniques he has taught me, I know incorporate daily stretching and mobility into my life and am more attentive to how my body works and feels. Shane is approachable, nonjudgmental and attentive. Highly recommend him.
" He doesn't give a generic massage, "I went to Shane Dowd with elbow pain and lower back stiffness. He not only fixed those issues but helped me with other minor issues as well because he's that throughout. He doesn't give a generic massage, he will literally ask what do you want me to help you with? Shane doesn't care about the immediate fix as he will focus on helping you for the long haul which is one reason why I keep going back to him.He also is easy to get a hold of and I recommend him for anyone who wants to work with a true professional.
" I don’t need therapy, I just need a kettlebell. "This is a quick note to say thank you for the FAI Fix and the superb resources, especially on YouTube. Ever since I started following the FAI Fix and the FAI Fix for Athletes, I have enjoyed heretofore unimaginable improvements in my mobility — glutes, adductors, hamstrings, quads, calves, external hip rotators, TFL, lower back, shoulders — and h ave really no need anymore of physiotherapy, massage, chiropractic, etc.
I had a diagnosis of FAI from a sports clinic that treats professional athletes and from my doctor, on the basis of X-ray and MRI results. I naively followed your “quackery” to the letter, doing tissue work, stretching, and activation 6-7 times a week. Unfortunately for the wallets of all medical specialists involved, my journey down the FAI Fix garden path eliminated all my FAI symptoms in two months. I am now working on strength, conditioning, loaded stretching, and plan to return to parkour. My motto these days is this: “I don’t need therapy, I just need a kettlebell.” And best of all: my FAI is a thing of the past. This time last year I would not have believed I could enjoy a fraction of what I have achieved in two months of focused, almost daily application of the principles you expostulate and the exercises you prescribe. I have modified many other exercises for my own purposes and plan to expound them on my blog next year. I have never in my adult life or teenage years felt as free and easy as I do these days, and I achieve an appreciable increase in static passive flexibility almost every session. When I started using the gym for my self-treatment, I was looked on as a reclusive oddball who spent a lot of time on the floor; these days, gym members and even some of the trainers now approach me for advice on flexibility and stretching, because they can see I’m on to something special. I have never been so excited and motivated to train, and I can barely contain myself when I consider the plethora of movement forms I shall be able to safely explore in my new, stronger, more mobile body. Yes, the FAI Fix works, and if you go about it consistently and intelligently, it will work wonders.
" He's awesome with teaching mobility "I'm new to the San Diego area and am recovering from a knee injury. I had been looking up sports massage therapists and came across Shane via yelp. All of his positive reviews are what lead me to test out legacy athletics. I've been going to Shane for over a month now and I feel better and better every time after each session.He's awesome with teaching mobility, hands on work, and making sure you are getting the most out of your time there. He has a wealth of knowledge and will send you home with a ton of mobility exercises and new techniques for working on yourself to help speed up your recovery. My experience here has been awesome and I hope that people looking for excellent mobility work and deep tissue work give Shane a try.
" He's extremely knowledgable and is very passionate about helping people. "I decided to go to Shane for deep tissue work because I was experiencing pain in my hip and knees. Prior to crossfit, I did a lot of distance running and always had issues with my hip/ITB/knees etc. A giant mess. Everyone I went to see for some relief simply told me to take a break from working out and it'd go away, or they would offer various other suggestions to mask the pain and avoid the real issue.Shane is so approachable. He's extremely knowledgable and is very passionate about helping people. This is evident in his willingness to help anyone while he is in the gym, whether it be by answering questions, demonstrating different mobility techniques, or teaching proper form/movement. In sessions with Shane, he really narrows in on my trigger spots and problem areas and I instantly feel an improvement. He is constantly checking on pressure and having me test my squat frequently. But what is even better is he teaches me different mobility techniques and gives me my "homework" for the next session. I have learned so much from him! I have noticed such a drastic improvement after just one session with Shane and will continue to go back. Bottom line is they call him the shaman for a reason! He is awesome. GO!
" I would definitely recommend Shane to anyone! If your goal is to eventually go "Shane has been inspirational in helping me safely get back to a healthy weight and strengthen my body. I've had a herniated disk since high school and recently had surgery for it. Post surgery, I gained 40 plus pounds which was difficult for me to lose because all the exercises I would do on my own would aggravate it. Working one on one with shane for the past couple months has been proven to be extremely effective.He has a great deal of knowledge when it comes to back injuries so he was able help me through a series of exercises, mobilizing, and coaching me on eating right. I would definitely recommend Shane to anyone! If your goal is to eventually go into crossfit-type exercises, I would strongly urge you to do a couple of personal training sessions with Shane first so he can coach you on proper form and safety. He is also great for deep tissue massages! I'm proud to say that as of today, I've lost all the extra pounds I've gain and feel awesome!
" It would have been an impossible journey without your guidance and experience. "Thanks so much for the help! It would have been an impossible journey without your guidance and experience. I have learned more than I ever would have imagined and will continue this process! (Out of this journey) I have become interested in the anatomy and physiology of the hip/body and can see myself studying and learning more in the future.”
" Shane is extremely knowledgeable and passionate about what he does "I found Shane through a Gift Certificate awarded to me after my first Crossfit competition. I went in just to use up the gift cert. but after a consultation with him I'm never looking back! I have had chronic shoulder issues for YEARS and after sessions (and "homework") from Shane I can easily say my shoulder pain is dissipating quickly! Shane is extremely knowledgeable and passionate about what he doesI can message him anytime about something hurting or questions on how to work a certain area and he always gets back to me right away. He is a great investment for anyone looking to take care of old or new injuries or simply do maintenance on your muscles.
" I was amazed! Now before every training session "I had started Crossfit about 2 years before I made it to Shane and had always known that my mobility was an issue but it had not really affected me in the sense of causing injury or pain. About 4 months ago I started having severe shoulder issues, to the point where I was having issues sleeping at night. I went to Shane because I had seen the positive effects he had on some of his other clients.I am fairly skeptical and picky when it comes to anything with the body related to being a nurse for 6 years now and having a pretty strong knowledge base myself. After 2 months of work with Shane my shoulder pain is gone and I have noticed drastic improvements in my posture and just how my body feels at rest. Spend some time with Shane and he will develop a perfect plan specific to your needs and you will get the results you are looking for.
" I was amazed! Now before every training session "I had been living with neck pain for 10 years and tried many kinds of treatments that didn't work. I went to Shane for deep tissue massage and in just a few sessions my neck pain was completely gone. He really does have healing hands and I would recommend Shane to anyone who is dealing with pain in their body or lack of mobility or flexibility. He has a true gift.
" After three weeks of just about daily sessions I’m able to complete all the above lifts pain free!! "I purchased the program at the end of August 2015 after being diagnosed with FAI. My Dr suggested therapy and after several expensive months of therapy I found no relief. Not willing to give up I began searching and found one of Matt’s videos online. I purchased the program and began on September 1, 2015.
It’s now September 22, and I have seen remarkable changes! I’m a weightlifter and was unable to squat or complete full lifts (snatch, clean and jerk). After three weeks of just about daily sessions I’m able to complete all the above lifts pain free!!
" I purchased the program and began on September 1, 2015. "I purchased the programrichard at the end of August 2015 after being diagnosed with FAI. My Dr suggested therapy and after several expensive months of therapy I found no relief. Not willing to give up I began searching and found one of Matt’s videos online.I purchased the program and began on September 1, 2015. It’s now September 22, and I have seen remarkable changes! I’m a weightlifter and was unable to squat or complete full lifts (snatch, clean and jerk). After three weeks of just about daily sessions I’m able to complete all the above lifts pain free!! I will be referring anyone that asks to to the FAI FIX! Thank you!
" I feel my left side calming down and my right side coming back. "I’ve been doing everything you guys have recommended for about a week now and I feel great. I had no idea how much sitting really does make things worse. I feel my left side calming down and my right side coming back. I’m gonna keep going along with the program and with any luck I’ll be back in the gym maybe this winter. Thanks for all you guys do!John.xclose
" My MRI arthrogram showed a small posterior labral tear, but no arthritis. "I am a practicing physical therapist, and I was diagnosed with FAI in my left hip in 2013. My MRI arthrogram showed a small posterior labral tear, but no arthritis. Two orthopedists told me that I should have surgery because I have retroverted hips with deep sockets and my acetabulum should be shaved down. This made no sense to me whatsoever because my right hip is shaped the exact same way and I have no pain at all on the right!Since I have not seen good outcomes with this surgery, I have opted to avoid it. I discovered Matt’s videos on Youtube and I was relieved to finally find a voice of reason amidst the hip arthroscopy craze. I followed his recommendations and changed up my exercises and within just one week, I felt less pain than I have felt in two years! I am running better and sleeping better and on a path to better living thanks to Matt.
" I was forced to abandon my two favorite exercises! "As a former competitive powerlifter I have lived with chronic hip pain Over 20 years of max effort squatting and deadlifting have pushed my joints to the limit and my hips have always been especially problematical. Over the years I have tried everything to manage the pain, including supplements, pain killers, stretch ing, massage, chiropractic, and various doctors with mixed results, but nothing that provided more than temporary relief.I always seemed to be lifting around my hip pain. A couple of years ago the pain intensified and squatting and deadlifting any weight became impossible. I was forced to abandon my two favorite exercises! In fact, I ceased all lower body exercise but the pain never left and progressively worsened to the point where I was limping in pain. Finally it became unbearable and I visited my orthopaedist. Following x-rays and an MRI, the diagnosis was a labral tear and FAI. The solution was arthroscopic surgery for my right hip.I was desperate at this point and surgery sounded like my only course of action. The surgery went well from a clinical standpoint and I was optimistic that I would soon be back to my active lifestyle. Unfortunately, though there was some pain relief, I did not see the results I had anticipated.
Six months post-surgery I was still limping on and off and any direct lower body exercise was unthinkable. As I had done many times before I started searching online for a solution. This is when I stumbled across an article by Matt Hsu which discussed FAI diagnosis and treatment. He nailed what I was experiencing and he hit upon some of the same questions I was asking myself – such as why was my left hip pain free though based on the MRI it looked as bad as my right hip? I was starting to wish I had found Matt before I went through with the surgery. I started reading everything Matt wrote and applying his common sense approach to my own hip rehab. Results were slow, which I expected considering the years of abuse I had subjected my hips to. But I did get definite pain relief using the stretches, exercises and tissue work he described in his videos and this was significant to me, considering the pain I had been living with. The real leap in progress came when Matt and Shane created The FAI Fix. I was one of the first to purchase, and I have not been disappointed. This resource is hands down the single best investment I have made for my hip health and well-being. There is a wealth of information with specific actions for self-care laid out in an easy to understand language. If you have been diagnosed with FAI, this book is a must have. But I also think that anyone who is experiencing hip pain could benefit from this information.
Using their integrated TSR (Tissue work, Stretching, and Reactivation) system I have seen steady improvements in the condition of my hip. I no longer feel the pain with each step and have stopped limping. My hips have also gotten stronger and more flexible. In fact, for the first time in years I’ve recently added direct lower body work including light squatting and deadlifting – all pain free! I am optimistic that I will continue to progress and am looking forward to a more active lifestyle free from hip pain! Thank you Matt and Shane!
" There is no one out there that actually cares as much as you do in this topic. "Hey man. I just saw your new videos on YouTube about shoulder impingement and the testimonial video. I hope you know how important you are for me and so many others. There is no one out there that actually cares as much as you do in this topic. I literally check YouTube everyday for new videos from you and Matt. You bring hope to my case and motivates me to reach a fully functional and healthy body again.Thank you so much for everything you have done and also for new things to come.
" It was the first serious cycling accident of my life. "Happy new year! I’ve been wanting to send you an e-mail thanking you for all of the work you and Shane put into the FAI Fix program. The program helped me get my life back together. My story: I’m an avid cyclist and cycling is an integral part of my life. In April 2014, I was making a (too) aggressive right-hand turn and lost it in some gravel. It was the first serious cycling accident of my life.Post-accident, my right hip did not feel right. It was painful to walk. I rested it for about a month and went to an orthopedist when it did not get better. He recommended PT. The PT was cookie-cutter with no root-cause analysis. In retrospect, some of the exercises the PT gave me were really counterproductive and made me feel worse. More time went by and I went to a chiropractor/sports rehabilitation specialist. He quickly recognized glute shutdown on the injured side. That was a good call, but the exercises he gave me seemed overly aggressive. After some plyometrics, I spiraled down into serious pain that interrupted sleep and led to a pain medication prescription from my primary care physician. The pain was so bad that I agreed to have an MRI arthrogram on my injured hip. I was stunned, quite frankly, when the results came in negative – no labral pathology. The orthopedist discussed “exploratory surgery” which scared the heck out of me.
When I balked at that (and a guided cortisone injection), he recommended another PT. The last PT was certainly not cookie cutter. He tried many reasoned approaches, and I improved a bit, but I was certainly not ready to return to cycling. Around Christmas of last year (2015), I discovered your web site. I really liked the detailed research that you brought to the table. It was also very reassuring to hear that you and Shane actually had serious hip issues and recovered well. You experienced these problems directly unlike a lot of the therapists that worked with me. At that point in my injury, I decided to give the FAI Fix program a shot. So last December, I purchased the program as my Christmas present. I had been periodically trying to get back on my indoor bike for exploratory rides, but the pain was still present. So I decided to stop forcing the issue with the bike and focus on the FAI Fix. I performed the exercises every day without fail for about three months before trying the bike again. Throughout that time I saw slow improvement. In the beginning, to be perfectly honest, it was hard to see improvement. But gradually, week after week, I felt better. In early April of last year, I got back on the indoor bike and was encouraged.
I gradually increased time on the indoor bike and tried some outdoor rides in the latter part of May. I could not believe that I was back on the road again. The thought of outdoor riding was completely out of the question earlier in the year. My goal then was simply to get out of pain. This last cycling season (2016), after the lost season of 2015, I was able to log 2850 miles on the road. I still can’t believe it. When I speak to others about the FAI Fix program, I tell them how effective it is, and also tell them that it has given me tools that I continue to use daily. For me, the FAI Fix is not a one-time program to “get up and running” again. It is an integral part of my fitness regimen.
" He is definitely a top notch professional! "When I first began working with Shane, my hip range of motion and mobility were a major hindrance to my performance in Crossfit, but now my range of motion and mobility have greatly improved thanks to Shane’s expertise. He is not only very skilled and knowledgeable he is also a great guy. He is always willing to help and answer any questions no matter what time of the day it is. He is definitely a top notch professional!Josh A.xclose
" I visited an orthopedic surgeon, who gave me a diagnosis of FAI in my left hip, with a torn labrum. "I am 45 years old and athletic, as I enjoy competing in mountain bike races and triathlons. I have noticed minor hip pain for several years, but starting about 3 years ago the pain in my left hip began to progress, and my mobility decrease, until I was at the point where I could not tie my left shoe, or cut my left toe nails.I tried yoga, forcing my hip to do what it would not. My back became more flexible, but my hip locked up and got even worse. I visited an orthopedic surgeon, who gave me a diagnosis of FAI in my left hip, with a torn labrum. The surgeon did not recommend surgery due to my torn labrum, but told me I will likely need full hip replacement in 10 years. He recommended exercises to strengthen my posterior chain to delay that surgery. After this bad news, I spent about 40 hours researching FAI online. I came across Matt Hsu in this process.
His philosophy resonated with me, and I decided to give it a shot, so I purchased the FAI Fix, and began the program. I hired a personal trainer to help me with accountability on the exercises, I hired a massage therapist for weekly tissue work, and I spend hours stretching and using my foam roller on my legs. When I started, I could raise my left knee to 90 degrees, and nothing further, as it was blocked at the hip (as I now know, because my acetabulum was hitting my pelvis as my femur was pulled out of position by my quads and adductors). If I forced the knee higher, it was excruciatingly painful. Now, after about 6 months, I can raise my left knee, unassisted, to about 105 degrees, with no pain. That is still noticeably less than my right hip’s mobility, but a radical improvement. I am simply training my muscles to properly hold my femur. It is arduous work, and I know it will take years, but now my 10 year outlook is increased mobility, not total hip replacement. Thank you Matt and Shane for your efforts. You have changed my life.
Stuarty Dupuy, Entrepreneur.xclose
" My squats were lacking depth and my shoulders were uncomfortably rolled forward naturally. "Prior to meeting Shane Dowd, I was completely oblivious to my awful posture, muscular imbalances, and other shenanigans pertaining to my body that would hinder my growing desire for increased performance in the gym. After obtaining some progress on my own, strange, uncalled for injuries were beginning to arise. I participated in a mobility class hosted by Shane. I was hooked immediately on obtaining more knowledge.The class had us utilizing lacrosse balls and barbells to smash out our muscle tissue. An hour flew by and I felt more flexible and loose than I have since my journey into crossfit began.I needed more. I purchased 10 sessions with shane and learned an incredible amount about my body. My squats were lacking depth and my shoulders were uncomfortably rolled forward naturally. Shane gave me routines to work on all areas that needed work to get my squat deeper and shoulders into a safer position during movements.A majority of pain from exercise is the direct consequence of inefficient movement and the body`s improper positioning during that movement. Get rid of your pain and learn about yourself. I promise you will.
" He is like a human encyclopedia for mobility work. "I've had deep tissue work with Shane a few dozen times and have known Shane for well over a year now. Not only is he one of the most pleasant people to be around, but he is like a human encyclopedia for mobility work. Shane understands all the little intricacies of the body and knows a dozen ways to attack each obstacle. I see Shane most days of the week and every single day he shows me something new.It's pretty remarkable just how much he knows and I work in the exercise industry as well. When he works on you, he's precise and looks for feedback from you to get the job done. I had limited shoulder range of motion and after Shane, things have changed dramatically.
To be honest, it's been a total gamechanger for my olympic lifting which by the way, he's awesome at as well. Super technical. I'm very happy to have gotten to know Shane and benefitted greatly from it. 5 stars all the way!
" Shane Dowd is amazing!!! "Shane Dowd is amazing!!! Shane always has great tips and tricks to help me with my mobility in Crossfit. His deep tissue massages are great because he tailors each session to your specific needs and problem areas so you can get the most out of your massage. I would highly recommend Shane for any person experiencing mobility issues or muscle pain!!Mickel E.xclose
" As far north as Oslo and as far south as Prague–it was a crazy trip) "I teach and practice Aikido, a martial art that involves rolling, falling, and knee-walking. Beginning in 2010 (when I was living in Japan and practicing Shotokan karate as well as Aikido and Japanese swordsmanship) I was diagnosed with severe osteoarthritis in my left hip that eventually resulted in bone spurs and constant debilitating pain. I tried acupuncture, physical therapy, massage, Feldenkrais, and even excruciatingly painful prolotherapy, but it just didn’t get better, and I had the hip resurfaced in 2014.Within 6 months of the surgery I started getting the same symptoms in my right side–the same way the left side had started to break down, including super tight hip flexors, painful impingement on outer hip rotation, and muscle pain/tightness in my quads. This time, though, I started rolling daily and doing stretches I found in the FAI fix. In the summer of 2015, just after starting the FAI fix, I did a week-long Aikido camp. After four days of training, I couldn’t walk without limping and I had to stop taking falls. But I was, amazingly, able to recover within a week with rolling and stretching. I kept teaching Aikido and going to the boxing gym over the following fall, winter, and spring, and found that I could stay pretty mobile and pain-free as long as I was faithful about rolling and stretching every day.
At the week-long Aikido camp in 2016 I was able to train nearly every class for the whole camp, and didn’t even limp afterward. And then I took off on my international travels. I have managed to survive four months of car travel around the US, followed by nearly four months of travel around the globe. I did Aikido in most every place I stopped (from Tokyo to China to Mongolia, across Russia and into Europe, as far north as Oslo and as far south as Prague–it was a crazy trip), sometimes teaching seminars and training daily for several consecutive days, and I walked more than I thought possible. Thanks largely, I believe, to my thirty-minute daily stretching routine and rolling as much as possible, I have stayed mobile, if not pain-free. I should add, I guess, that I think that my diet also helps me stay out of pain–I generally stay away from refined sugar and flour and eat whole foods. I notice that when I stray, I really feel it in my body–both a drop in my energy levels (which are vital for keeping up with stretching, rolling, etc) and increased joint pain. Not to complicate the picture too much, but I feel it’s worth a mention.Thank you for putting together this program and for all your help!
" I no longer have pinching in my left hip during flexion "When I found out that I had FAI and was given surgery as my only option to fix my hips, I looked for an alternative. I found the FAI Fix. After following the program for about two to three weeks, my hip mobility increased while my crunchy hip pain steadily went down. The FAI Fix program really opened my eyes to how important strengthening the muscles around the hip joint is, specifically the glutesStrengthening the glutes has been every bit magical for minimizing my hip pain. My problems were the classic pinching feeling on the front of my hips when I flexed. It hurt to stretch in a pike position, and I couldn’t sit comfortably in yoga child’s pose with my knees together without a lot of pain. I was told that I needed surgery. The doctor told me that it wasn’t an immediate need, but that it was inevitable as the pain would only get worse and inhibit me from doing all the wonderful active things that I wanted to do. My hips are holding up pretty well, and we’re 8 months since I was told everything was just going to get worse and that I’d need surgery. Now I can sit in a pike stretch comfortably and even child’s pose with knees together. I no longer have pinching in my left hip during flexion.
I get slight pinching in the right, but the pain is far less than what it used to be. It is fantastic. I still can get discomfort, but it’s not anything that really deters my activity level. Because of less hip pain, I have been able to focus better on my flexibility and have definitely seen a wonderful increase in it. I just need to do things to maintain my hip health! Thank you! Thank you! Thank you!
" I was unable to prevent a worsening of my condition. "Dear Matt and Shane, Thank you both for YOUR help and support. With your program and your kind responses to my emails, I have been able to turn my hip issues completely around, and no longer live in fear of future surgery, increased immobility, or any further harm to my quality of life. In the past I tried some strengthening exercises from a PT, a little tissue work with a ball, I tried stretching exercises, I tried dry needling and sports tape, and I spoke with a Medical Medium who gave me all manner of supplements.I went to multiple doctors, I tried massage, I tried rest, I tried more exercise. But until your program gave me the right tools in the right combinations, I was unable to prevent a worsening of my condition. After two short weeks of one, maybe two sessions a day, I was able to go up stairs once again, and get out of a car without limping for the first time in over a year.
I could hardly even believe how quickly I started noticing positive results- right around day three! I even slacked off doing the program so frequently and just went down to doing it when I could feel tightness or stiffness creeping back in, and was able to maintain my results pretty consistently. Now that I have proven to myself that this program is truly the miracle fix I’d been searching for, I am going to up my game a bit and go up to a 4x week schedule, to see if I can work the last kinks out, and continue to get stronger. Amazing that just a few months ago I thought I’d never be able to really exercise again. You two have given me so much- not just a lack of pain, but hope for a bright future. I can’t thank you enough. So here are the three things I’m grateful for today: Matt, Shane, and the fact that I found you both and your program from all the way over here in NC. Lucky me!
" I’d like to give you guys everything I’ve found useful and impeded progress. "THANK YOU x 1,000,000. I have my life back. Started the program the beginning of January and today I’m pain free. These last few weeks have been nothing short of a gift. I’d like to give you guys everything I’ve found useful and impeded progress. First things first…be persistent, be consistent. I came into this program with the mindset this was either going to work or nothing was. All in or nothing. Everyday, woke up 45 mins early to do my “problem areas”.Glutes, Hams and the illio psoas. Did the deep tissue and stretches only in those areas in the morning. As I said, I’m up and down ladders all day so I did what I could without making it worse. After work, I’d do everything from start to finish. I did that 5 to 7 days a week all the way up till mid april. At that point I just felt human again. Could stand straight up comfortably, There was no more clicking and popping going up stairs. Just wonderful. At that point, I cut out the morning routine and would do 1/2 the exercises, tissue, and stretches one day, and do the remainder the following day. Today, I feel great and just rotate through different things on and off as need be. and at least 2x a week I try to cycle through everything and really take my time with each stretch; really take my time. So what has helped? PROPER POSTURE Without a doubt this has been the numero uno thing to keep conscious of every second of the day.
One thing I highly recommend would be for people to get a full body mirror. Something they can stand in front of and observe their entire posture. From the front, left side, right side. See how ankles, knees, hips and shoulders all line up. I was shocked when I saw how out of line everything was.Then I literally shifted everything into alignment while I stood in front of the mirror. Tried my best to emulate that posture throughout the day. No more slouching. Sit up straight. In the beginning I’d constantly catch myself slouching or leaned way back into the couch. So everyday I forced my self to sit up. In the car while driving, eating at the table, sitting on the couch. everything. Once I incorporated popper posture, the whole fai fix routine became much easier and the pain was drastically less every day. I’ll be honest when I say in the beginning, good posture felt crooked to me, I felt different muscles and tendons in my leg on my “problem side…. That was just proof to me I was seriously out balance. Day by day good posture just became the norm. I’ve had a few people tell me that I look more confident….crazy what standing up straight will do to someone. HYDRATION Hydration IS huge while trying to stretch, relax, etc. I’ll admit that I was someone who didn’t drink enough water. As I said, I’d come home from work and try to do the routine before I relaxed and muscles would stiffen up. When I’m dehydrated, I found my muscles did not want to stretch, would stay tight and tense, and would not want to relax while in the stretch.
One day, had a nice big glass of water before hand and the results were undeniable. My toughest stretch is without a doubt, the glute one where you put a foot up on the wall, cross over the other leg and lower into the stretch. Sometimes I’d just have to keep backing away from the wall until I could lower down enough, and work my way back in. So drink water. It’s common knowledge so I won’t get into details about the importance of hydration, just that being hydrated will help this process. KNOW YOUR MUSCLES I took your advice and researched the locations, functions, and attachment points of everything I was working on. Once I knew what and where muscles were, I’d literally picture what I was working on, the direction of the muscle fibers, and working areas differently. Sounds silly but I never really considered muscles pulling from both attachment points and many of those attach at the spine! Was very profound learning back pain can be rooted back to something so simple a child could understand. CALM MUSIC I concentrate very carefully on the area I’m working on. Again, picturing the muscles. The more I focused on that specific area, often the faster and easier the tissue work would go. So I clearly found my self distracted by TV or rock music. However, I found Pink Floyd and the softer side of Buckeheads music very calming. Often certain stretches or tissue work would be tough.
Having something soothing to listen to really helped redirect my attention from it hurting or burning and allowed the focus to return back to the muscle relaxing. But that’s just from my experience. I also didn’t like to be bothered. I’d find a nice quiet space in the house where there’s no TV or lawn mowers outside going on. No distractions, this is business. I like to do my research so upon this journey I did supplement other things into this whole experience. First thing is, for my birthday, my girlfriend bought me an inversion table so I could hang upside down. We did find it helped both of us really get our core muscles stretched out. Also feels great taking the weight off my hips, shoulders and placing it in the opposite direction. Not something I say go run out and get now but hey, I don’t have anything bad to say about it. NUTRITION Given I work out of town, I’d often eat out for lunch. Fast food. I found to hinder my progress. Soda, sweets, fried food…all of it. Maybe it was a mental thing but when I had my weeks of eating good, routine went good. If I had an off week and ate out, I literally found myself not motivated to stretch, sluggish, whole 9 yards. I did supplement myself with a phenomenal multivitamin, powerful anti inflammatory product, and great probiotic. In the beginning, my muscles weren’t working with me. Could barely do any of the routine without some pain or even successfully with good posture. So without a doubt, good nutrition and hydration have been a good cornerstone to my story. Muscles need fuel and you can’t feed them garbage. Thanks for everything!
" I decided to give the FAI fix a try. "I was never athletic in my life. I became an avid walker in mid-thirties and changed it to running as I approached my forties. After two years of running I decided to throw in a couple of days of Crossfit workouts each week in addition to the running (3 days/week- normally anywhere from 3-6miles, but also trained for 5 different half marathons during this time also tried to increase Crossfit to 3 days/week at different times).I had various sections of down time throughout these years with things like plantar fasciitis and a broken toe (that I unwisely ran a half marathon on), thoracic outlet syndrome, groin pain, hip pain until my body had finally had enough. Towards the end of last summer my down times were getting longer than my workout times. I finally stopped it all in October due to an MRI that confirmed a torn hip labrum and impingement. Surgery was recommended but because of a family emergency I never set up the appointment. I watched a family member go through a very difficult surgery and was not at all interested in doing this even though I was told it was a “routine, easy procedure” so I began reading and searching…enter Upright Health. I read enough testimonials on your site to know that I was dealing with something similar to others.
I decided to give the FAI fix a try. It took me a bit to figure out which scenario I fit best under due to the pain I was in at the time. But after a week or two of trying the exercises, smashing, and stretching, I found that stretching made everything hurt more. Which confirmed the fact that although I was extremely flexible, I was very weak in my glutes and hips. So I have focused on strengthening and some specific tissue work for about 16 weeks now. When I started, I was uncomfortable all the time- even through the night. Now I can report that although I experience times of pain that come and go-sometimes depending on what I have been doing (long drives, too much sitting, etc.) and other times for reasons I have yet to determine- I do have long times where I am comfortable! I just started running/walking about 4 weeks ago. Very slowly building. I have even had a few runs where I didn’t hurt before, during or after! I would love to be able to return to my friends at the local Crossfit gym in the near future, but I don’t think I am ready for that just yet. I want to be able to do more full body movements like weighted lunges and jump/split lunges before I try to go back. Thank you for all the time, study and practice you have put into the FAI Fix program! It is a slow process, but it makes complete sense that if I strengthen the weak areas of my body, I will have better movement overall and that is worth the time!
" Born to Run "I’ve always been a pretty active person playing various sports on land and water. Thinking back, I first recall the onset of intermittent hip/groin issues around 2000/2001. At this time, I was enjoying a 6 year stint playing field hockey, along with regular tempo runs 45-50 minutes about 2-3 times a week. The odd groin strain, tight hip flexors and rising lower abdominal pain eventually led to a sports medical prognosis and treatment for Osteitis Pubis (OP). At the time, the prescribed 3-6 month recovery program never quite delivered. Then, work commitments with extensive international air travel took over my life and competitive sports went on the back burner, as did regular running.The hip/groin related aggravation disappeared and I never gave it much thought until sometime after my return to running in 2010. Thanks to Chris McDougall’s “Born to Run”, I began to rediscover “the joy of running”. I gradually built a base of fitness and endurance. After 6-8 months I was happily managing 25-40 kilometers per week. Sure, there were physio visits for occasional niggles and remedial massage along the way. This was all part of a runner’s maintenance program. I gravitated to trail running as opposed to running “the burbs”. Running Trails provided more movement variety and lower impact, which delivered far less delayed onset muscle soreness (DOMS) than the rhythmic impact of road running. However, in 2012 as training intensity and duration increased, so did the gradual return of the dull aching pain across my groin and hip region. The pain was episodical and generally didn’t impact my day to day well-being outside running or impact my sleep etc. Around this time, in an effort to improve the outlook for my long term running, I sought out a running technique coach who provided drills to work on muscle activation of my (running) kinetic chain. Combined with weekly strength training sessions, this seemed to keep me pain free with training runs up to 18Ks.
In January 2014 I ran my longest race to date – the Two Bays 28 kilometer Trail Run, held in peak Aussie summer – fortunately conditions were kind on the day. Although finishing the event was a huge milestone for me, the rising groin ache and hip pain over the final 10-12 kilometers was not something I relished. In the end, I just put it down to experience on the day, as the pain did not linger for long in the days after. Throughout 2014 there would be periodical flare ups. This was particularly noticeable as lower abdominal pain during push-ups or holding form in a plank, doing knee raises whilst hanging from an overhead bar etc. On longer training runs (+18 kilometers), when running downhill I felt constrained – like I couldn’t release the hand-break. Striding out on flatter sections with greater intensity resulted in noticeable ache and upper groin strain sensation. Fortunately, (so I figured) none of this discomfort lasted very long after running. In January 2015, I ran my second Two Bays Trail 28 kilometers. Again with the longer distance, I endured the same issues, this time with greater intensity in hip pain and groin ache. By the finish line I was shattered. I began to think perhaps this was my lot in running? Despite this painful result, in the weeks and months after I (somehow) continued to improve my (Strava) performance in running distances up to 15 kilometers. Besides regular maintenance visits to physios and remedial massage, a tipping point occurred in late August 2015 at the inaugural 20 kilometer Wonderland Trail race in the Grampians National park.
During the final gentle 5 kilometers, the onset of the all too familiar hip and groin pain had me running slower and slower. Even with the race director urging me on to sprint the final 200 meters to the finish line, I couldn’t accelerate. I was literally cooked and in a world of pain. This wasn’t right and I knew there was an underlying issue still to be addressed – and it was not going away. It was time to seek out a fresh approach to look for answers. In October a referral to a new local (runner’s) physio flagged FAI as a line of inquiry. What was this FAI? How did it come about? What did it mean? Talk of key-hole surgery to shave bony growths, even hip replacements in the future? This did not sound like a remediation strategy I wanted to hang any hopes on. A hip X-Ray further qualified the prognosis of my FAI condition. The next step suggested was to see a hip specialist (surgeon). Instead I decided to request a consult with a sought after sports doctor. It was during this time when researching FAI that I first discovered theFAIfix.com website with its wealth of insightful information. There was a lot to take in. A couple of weeks later I took my X-Rays for my consult with the Sports Doctor, during which I received some very good insights and advice on how to manage my training loads etc. But ultimately it was a sobering if not deflating outlook on what could occur to my hips in the years ahead. With the Sports Doctors report I returned to my running physio. I was also defiantly armed with information from theFAIfix.com. We discussed the TSR (Tissue work, Stretching, and Reactivation) approach, which was in stark contrast to the general “play-book response” using surgery to address this hip condition. I knew what my preference was going to be.
My physio did his due diligence on theFAIfix.com site. I would sign up for the program and my physio would be on-board to monitor my progress. Hopefully it would be a win-win, as his knowledge would grow through my progress. I commenced that program in late November – this gave me a 6 week rehab window to prepare for my third Two Bays 28 kilometers in January 2016. The TSR (Tissue work, Stretching, and Reactivation) program is very well thought out. I already had access to resistance bands, foam rollers, massage balls etc. The instructional videos are essential for technique management and tweaking for improved results. For me performing the tissue work then the related stretch began to provide solid release. The reactivation exercises offer many challenges – guaranteed to make you sweat. These also deliver as the muscle system mobility improves. Is it easy? Not necessarily. Is it hard? It’s as hard as you want to make it. What can be challenging is committing to 40-70 minutes to rehab daily.
(Ain’t that always the way?) Initially I managed 5-6 nights a week for 4 weeks and continued on with 4-5 sessions weekly. Program changes are applied to suit individual requirements. And of course Shane and Matt are always willing to provide feedback on email as necessary – even if you’re way Down Under. So what happened at the 2016 Two Bays 28 kilometer race? I ran the race – I was faster than 2015, not quite as fast as 2014, and I finished pain free for the first time! I was so stoked! Since then, despite falling off the TSR (Tissue work, Stretching, and Reactivation) wagon (a little) during January to February and being a little underdone, I recently finished another local notorious trail run – the 22 kilometer Roller Coaster Run, with 1100 meters climbing AND NO PAIN! With relief from FAI pain, life is definitely not sucking so much anymore. Postscript: I write this testimonial with some caution, as I am conscious that everybody has a unique condition to address and manage. From what I can tell, my prognosis is nowhere as extreme and debilitating as some cases reviewed on theFAIfix.com. However, like many things in life, persistence, doing the work with the right guidance and technique can deliver positive results. Time scales may differ, but with the TSR program you can find a way to improve your FAI condition. After my progress I feel it is my duty to spread the word about theFAIfix.com. I can assure Matt and Shane that people in my network are taking note; this includes athletes, physios and doctors
" I have moderate arthritis, FAI, and bursitis and a very tight hip. "I am a distance runner with right FAI cam type. I am 6 weeks into the FAI fix program and have made more progress than the previous 10 months of physical therapy. When I was diagnosed with FAI and a labral tear I was hopeful that I would be a surgical candidate in spite of already having mild arthritis in my hip. The surgeon that made the diagnos is is an expert in FAI arthroscopic procedures.He told me that I would be better off doing deep tissue work and strengthening since there was a significant chance the surgery would not resolve all the symptoms. I have been working with 2 physical therapists, a chiropractor/ART and a personal trainer. While I appreciate the help I have gotten from each one of them, it was one of the therapists who said it best that what I needed was for someone to “put all the pieces together and there just isn’t anyone who does that”. So thank you guys for “putting it all together” because your plan appears to be working for me.
" I have moderate arthritis, FAI, and bursitis and a very tight hip. "I just thought I would give you some feedback. I have moderate arthritis, FAI, and bursitis and a very tight hip. It’s been very painful. As a police officer wearing weapons, etc. on a belt around my waist for 30 + years, I was struggling. I have had a cortisone shot to help with the bursa and have been following your program for about 3 weeks.The cortisone worked pretty well straight away on the bursa pain, but the bursa pain was apparently separate from the pinching in the front of my hip and the SI joint moving poorly and causing jabbing pain in my lower back. Since I have been doing the FAI Fix, the pinching pain and SI joint pain has improved significantly. Another plus, I can now bend over all the way to put on socks, tie shoes, etc. without the need to use a step. The results are really encouraging so far. I am not limping as much and the pain is reducing markedly. I am very impressed to say the least. Thought I would check in with you. I have been doing the FAI fix since March of 2016. I now have incorporated Pilates weekly and kettle bells every other day. Life is great. My hips still play up from time to time, but that usually correlates with slack times when I have not been as disciplined with the FAI Fix exercises. All in all I am doing well!
" Then I began feeling pain even outside of sports. "living in Paris, France. I started practicing Taekwondo 10 years ago. After a year and a half, I began feeling light pain in both hips during specific movements. I thought it was just some muscle soreness since it was not very painful. So I ignored the pain and continued my intense training. As time passed, I began feeling more and more discomfort. With enough warm up, I was able to manage the pain during training and competitions. Then, 3 years ago, even after stretching and warming up, I was feeling really sharp pains during high turning kicks and other specific movements. It was so painful I had to stop competing. That’s when I decided to see the family doctor. He thought it was hip flexor tendinopathy.So he prescribed 20 physiotherapy sessions. The PT, ultra sound massages, stretches, and muscle strengthening barely helped, and I felt little improvement in my pain. Then I began feeling pain even outside of sports. It was noticeable when getting out of a car, sitting for a long time, suddenly changing directions, and even while walking. Three months ago, I really had doubts the pain was coming from the hip flexor muscles, so I decided to see a surgeon specializing in hips. After X-Ray and MRA, he diagnosed mixed type FAI on both hips. He also said I had a grade 3 cartilage lesion in the hip socket but no labral tear evidence. However, the surgeon said it’s sometimes difficult to see labral tears. I saw another famous surgeon in Paris, and he too strongly suggested I have surgery because of the already deep cartilage damage. I began the FAI FIX 2 months ago.
I was already doing a lot of stretching, but I was completely neglecting tissue work until I tried the FAI FIX. I found painful “knots” in my quads and glutes, which the tissue work helped me deal with. The exercises also taught me that I wasn’t firing my glutes and abs correctly. After doing the FAI Fix program for 2 months, I have felt great improvements in the pain I used to get in daily movements. I can now walk and sit for extended periods without feeling pain. The program is also helping me fix my anterior pelvic tilt. I am now planning to try the FAI FIX for Athletes in the hopes that I will be able to return to Taekwondo practice and competitions without the need for surgery.
" I saw Shane’s and Matt’s YouTube channels "I am a 19-year-old soccer player who played his whole youth at German first Division Team (Eintracht Frankfurt) and also played for all German Youth National teams. My problems with FAI started when I was just 16 years old! My pain went away, but I always felt not really comfortable with my hips. In March 2015 the situation was so bad I had to stop playing soccer and was not able to live my normal life! I went to hundreds of doctors, specialists and stuff all around in Germany, but then I saw Shane’s and Matt’s YouTube channels and realized they really know what they’re talking about.The first 3 days using the FAI Fix program were incredible. I felt NO PAIN in my right hip anymore, after just 3 days of work! Then I did too much and some things too fast and I felt bad again. But little by little I got to know my body more and recovered. The program is very easy to understand, well structured and effective. The best thing is I realized what was“wrong” with my body all the years, and now I know where I have to work exactly. Shane always answered my questions really quick and he spent extra time helping me with extra advice. It’s February now and I’m able to jog again! I’m still far away from perfect, but the best feeling for me is to be pain free! Soon I will continue with the FAI Fix for Athletes program to keep my hips healthy, while starting soccer again. So for everybody out there who is in pain and may want to give up and accept the situation, please do not!!! You will get to know your body in a way you never ever thought about, if you start this program and be patient and considerate about what your body is telling you! Best Wishes, everyone!
" I’d get a chance to sit down and relax. "First, let me thank you guys for doing what you do. Shane’s youtube video comparing shoulder impingement to the hips was the gold nugget I’ve been searching for. I watched the interview Shane had with Richard L and I immediately purchased the FAI fix and was up till at least till 2am; I read through everything and started deep tissue and stretches that night or morning. Best sleep I’ve gotten in a long time. I’m 29 now and grew up playing a lot of sports but where I think it all started was from rollerblading.I played a lot of roller hockey and I would pivot my left leg sideways and drag the skate to slow down/stop. By the time I was a junior in high school, I noticed a tightness in the groin area on my left side. Never hurt, just tight. Stretches never really made it go away so I dealt with it. By the time I was 20ish, I bought my first 5 speed camaro with a clutch. Few months after that I noticed now the left side of my hip felt tight all the time. I had been working at a pizza shop for a few years and I would find myself taking weight off my left side and bearing it on the right leg because of the tightness on the left side. Again, never too painful, just a tightness and pulling sensation like those muscles were a stretched/taught rubber band inside. When I was 21 to 22 I really started noticing a pinching type sensation in the back of the hip area. I was dull and really only predominate after a tough day when I’d get a chance to sit down and relax.
I started working for my fathers home repairs/remodeling business when I was around 26. With this job, came the “agony”. Constantly up and down ladders, sometimes on my knees all day flooring or carrying heavy loads, tool belt full of tools. I could make it through the day but by the end of it, I was hurting. Now that dull pain in back of my hips became quite sharp and very inhibiting. Left hamstring was very tight all the time. Stretching quite frankly hurt and didn’t offer much relief. Trying to extend that leg forward in a “long stride” was very painful. At this point, it was affecting almost every aspect of my life. Standing straight up hurt and basically I found myself walking around like an old man at night, hunched over. Mornings and through out the day weren’t pain free by any means but the tightness and pain wouldn’t be so bad if I as moving and staying loose. The second I’d post up or stand still I’d feel that sharp pain in my hip. I’m 27 at this point and because our generation grew up on the internet, all the answers are out there. Everything pointed to, one way or another, surgery. Quite frankly, people I see that have gone under the knife, are NEVER what they used to be or even pain free. So 28 rolls around and I’m hurting pretty much all the time, I absolutely refuse pain killers and believe they do more harm than anything else. At this point, sleeping is tough. It hurt to just lay flat on my back. If I slept on my side at all, I’d be paying for it the next day.
The pain would keep me up, and when I would get to sleep, I’d wake up about 3 am on fire and sweating bullets. Like I said, I started doing the program immediately (minus the exercises). I was really tight at this point and the donkey kicks and bridges caused quite a bit of pain so I decided for the first week, I’d just focus on doing the deep tissue work and corresponding stretches. The first session was a bit rough to get through but almost immediately after doing each stretch (after the tissue work) I could feel that tightness melt away. The moment I finished the wall glute stretch and began go into the relaxed position; I just felt this explosion of hotness followed by this cooling wave that just flooded that whole area. I never felt anything like it. Literally like I had peed my pants and then rush of a cooling sensation. I stood right up, and knew this was the answer I had been looking for. A week into it and I had my first pain free day in over 10 years. And I haven’t even begun reactivation exercises yet! This is the most optimistic I’ve been in years. Really feel like my future has been given back to me. I appreciate everything you guys have put into this program. It was extremely understandable and very reassuring. I teared up reading scenario 1. That was the first time anyone has been able to describe what I was going through. From watching the testimonials, I was expecting a minimum of 3 weeks before I’d start to feel some relief. So you can understand why I was so blown away after 1 week.
" I am now almost 2 months into the FAI Fix and I am pretty close to being pain free. "At 22 years old, I was diagnosed with FAI in both hips (cam and pincer) as well as having small bilateral labral tears. I was diagnosed in June of 2015 and in the months after that I saw two of the best hip specialists in North Carolina. I was told by both doctors that arthroscopic hip surgery was the only way to really get rid of the issues in my hips. After that news I felt pretty hopeless and demoralized because most of us are taught to believe these doctors because of the MD and the white coats that they wear.Over that summer my pain and dysfunction in my hips was mild but I knew something was not quite right. I had tight hips as well as some lower back pain and this uncomfortable pinching feeling just inside my hip flexors on the inside part of my thighs. So I started searching for answers online in hopes there would be another alternative. For me, it was such a stroke of luck that I came across Matt and Shane’s program, and I can tell you that I am forever grateful that I did. I am now almost 2 months into the FAI Fix and I am pretty close to being pain free. This TSR program is so complete and detailed and really gives you the power to make the improvements on your own. One of the most important pieces of advice I can share is that it is a PROCESS. You truly have to be focused and intentional about EACH aspect of the program. It does take effort and time but the rewards are totally worth it.
Again, my hip issues were pretty mild compared to some and I am almost pain free after 2 months. For some people it will take less time and for some it will take more time. My journey in healing my hips is by no means complete. For example, I am pretty much pain free but my hip internal rotation still needs a lot of improvement so I still have plenty of work to do. I cannot thank Matt and Shane enough for sharing their knowledge and experience to develop such an amazing program. They both embody what true health care is all about. My goal in sharing part of my story is to provide a ray of hope for those who feel as hopeless as I once did. Really get after it with this program and you will see results. Be your own health care advocate and take the time to improve your body and your life!
" I was amazed! Now before every training session "I have been doing the FAI Fix for about 6 weeks. I have seen tremendous improvement. My hip pain is next to nothing! In this photo I am gardening. Gardening was a big motivator for me to get beyond FAI — which I feel I have! I have gone beyond thanks to what your program shared (through strengthening and tissue work mostly). The best thing seems to be that I don’t feel powerless or afraid with pain anymore. Before I felt that all I could do is pop a pain pill and numb out for relief.The doctor said surgery was my only option. I am so grateful to both of you – for your perseverance in your own healing and then service in sharing what you’ve learned. I really had no hope before I found the FAI Fix… I appreciate you both answering my questions and concerns. I feel totally supported in this process, and unafraid of the different experiences my body has in this healing, reactivating process. This is new for me and it is wonderful to be so in touch with my body. All the best to all of you at FAI Fix. You really were the only light for me on a dark path in my life. And now that path has opened up to a whole new world of self-discovery and freedom!
" It’s just so reassuring to see that other people are in the same boat. "I can tell you I’m already sitting more comfortably at work and it’s been less than a week! I want to compliment you guys on the way you’ve put everything together. The FAI Fix is just so well-written, and both the text and the videos are very clear and easy to follow. I like that it explains why certain things work and what to do about each muscle. It’s just so reassuring to see that other people are in the same boat.There’s a lot in here I’ve done in PT but also a ton of new stuff. It’s all organized in a way that builds on my PT and gives me the answers I need. With the FAI Fix I can improve my hips on my own time at a tiny fraction of the cost of more PT.
" It’s just so reassuring to see that other people are in the same boat. "Your program has helped me so much. I believe the vast majority of FAI patients should probably be doing your program instead of the doctor -prescribed treatments for FAI syndrome.This experience has blown my mind, because I grew up believing I should always trust my doctor. Perhaps financial incentives are to blame for why so many orthopedic doctors prescribe surgery for so many patients who simply need to work on their soft tissues in order to heal.BTW, I love the Hip Stick! It's my go to piece of equipment for getting the knots out of my adductors. Thanks for everything!
""Working with Shane immediately opened up new perspectives on where my pain was coming from, what the potential causes of it was and what I could do about it.His ideas about human health are totally accessible and allow making substantial and measurable progress inevitable!
" Hi FAI Fix team, "I just want to start by thanking you for putting this program together. I have been doing the work daily for 10 weeks and it has really changed things drastically for me. I am 31, work as a doctor and live in Australia. I stumbled upon your program while tirelessly researching a solution to my chronic left gluteal pain which was getting so bad it was limiting my ability to work full time. After 6 hours of sitting with patients my left butt was on fire. I felt impaired and had to cut back to part time.I have always considered myself fit (although always have been VERY inflexible) and am now starting to enjoy running, surfing and hiking again. I just returned from a 2 week skiing holiday which felt so great! I still have a long way to go but I am feeling hopeful for the first time in a very long while. Thank you.
"I feel what I do with certain activities, and where to find guidance on what to do next as I continue to progress."My FAI experience began with lower back pain and weakness, and I was treated for that for six weeks with physical therapy (the theory of multiple experts being that carrying twins with a particularly small frame years prior had destroyed my core). That work was invaluable, because I HAD lost a great deal of core strength and stability along the way. After repeated set-backs, my therapist said this was likely rather a hip issue and I had an X-ray followed by MRI arthrogram that revealed cam impingement and labral tear. I read those results before the follow-up with my surgeon and started researching. I came across The FAI Fix and assumed it was a scam, looking forward to my next appointment with my surgeon.I’ve been so fortunate to meet a surgeon who supports and even promotes this approach and continues to meet with me WITHOUT scheduling surgery, and am grateful to your team for providing the tools I need. At that appointment, he briefly discussed the controversy of surgery for FAI, and suggested that it be considered a last resort.He wrote “The FAI Fix” on a piece of paper and handed it to me, saying it was a great source of information and would be worth a try. He pointed out that though there is a registration fee, the amount was pretty reasonable if the program could make a difference. What an understatement! Over the past five months, the invoice totals from my physical therapy visits have been shocking. While there is some value in that process, it’s neither as empowering nor as effective as the The FAI Fix has been in just eight weeks. This program was truly overwhelming in the beginning as I saw how many exercises there are, how time-intensive the work would be, and that I would have to rely on self-evaluation. Those “challenges” have turned out to be the true blessings of this experience because sticking with it and has been a lesson in patience and in what our bodies are capable of if we pay attention and learn what they need. I’ve been so fortunate to meet a surgeon who supports and even promotes this approach and continues to meet with me WITHOUT scheduling surgery, and am grateful to your team for providing the tools I need. While I’m still far from where I want to be physically, I now have very little daily pain and much less fear because I have an understanding of how my hip works, why I feel what I do with certain activities, and where to find guidance on what to do next as I continue to progress.
"I’m not sure where to begin this message other than saying thank you so, so much."I’m not sure where to begin this message other than saying thank you so, so much. It’s been a while since we last spoke but since our last visit and after buying the FAI Fix in December, my hip and glute pain has been tremendously better. The success came gradually, which is why I haven’t emailed you until now. For some reason I was waiting for this dramatic moment where I would suddenly be back to normal in the span of a few days. But it never happened. Instead, just a few things at a time starting getting better. The changes were so gradual I didn’t even realize how much I had improved until I caught myself mid-way through my yoga class going through all of the movements…completely pain-free (something that had never happened in the past. Yoga always caused me pain). I started tearing up at that moment during the class.I still have days where my hip flexor pinches and when my glutes start firing painfully but it really only happens when I fail to stretch/foam roll after workouts or neglect my FAI fix routine. I still can’t do many exercises I’d like to do and I’m still a long way to go in regards to my flexibility goals, but one day I know it will be possible if I just keep working at it.So I just want to say thank you so much to and your team for eliminating the doubts that were in my head – thinking that the only way I would get better is with surgery, and that I’d never be able to run again or do intense exercises with my hip condition. Your one-on-sessions and your program made me realize that it is possible, and for that I’m forever grateful.
"A small investment to have a chance at improving my daily life…that was a no brainer."I started having a “nagging” hip issue over three years ago. Soon, I spent all my time thinking, How far do I have to walk? How long do I have to stand? It was maddening. I’m 45 years old. I used to run, swim, bike, lift, and golf. Now, all I could think was, How far/long…? One day, I was walking through the grocery store with my wife, using the cart as a crutch. Then, my hip just gave out and I almost ended up on the floor. I finally went to the surgeon. After all the tests, I was diagnosed with FAI, a labral tear, and arthritis. The surgeon said, “You can keep trying all the stuff you’ve done up to this point, but you’ll be back here sooner or later for surgery.” Up to that point, I had tried massages, A.R.T., going to a chiropractor, ice, heat, more exercise, and less exercise. But I still couldn’t find the silver bullet.I finally decided on the surgery because I didn’t see any other option. At that point, I had never heard of the FAI Fix. Sixteen weeks post-surgery, I was doing better but still experiencing significant pain. All I could think was, “Is this the best it’s going to be? Because it ain’t great.” I was literally on the brink of calling my surgeon and asking about doing a full hip replacement. At that point, I thought, “Why not?” Then, I found the FAI Fix. I felt I had absolutely nothing to lose by purchasing the program and giving it a try. Within two days of starting the program, I noticed results. After six weeks, I saw tremendous improvements. The improvements haven’t always followed a straight line. Over the last six weeks, I’ve had ‘good days’ and ‘OK days.’ But I’ve had no bad days at all.My progress seems to take a leap forward, then gently improve, and then take another leap forward. The FAI Fix will be a long-term part of my recovery process, and it will be a long-term part of my overall healthy lifestyle. You may be wondering, “Is it worth it?” I cannot answer that question for anyone else, but for me it’s absolutely worth the investment. A small investment to have a chance at improving my daily life…that was a no brainer.
"I’m learning how to listen to and take better care of my body."My problems with hip pain started 6 years ago after the birth of my 3rd child. Even walking and going up stairs was painful. I saw a physical therapist who told me I had anterior pelvic tilt caused by a weak core from pregnancy. I worked with him on loosening my quads with basic stretching and massage and strengthening my core, and my hip pain went away. Now and then over the years the pain came back, but I could always handle it with taking a short break from working out and doing the exercises the physical therapist gave me.About 6 months ago that stopped working. The hip pain was worse than it had ever been (walking, stairs, getting into my car, sleeping, even swimming) and my lower back was hurting too. I noticed that my clothes were getting all twisted on me and I could even see that my pelvis was twisted.I tried a physical therapist again, and he did a lot of stretching with me that improved the twisted pelvis, but my hips were hurting more than ever. He referred me to an orthopedic surgeon where I was diagnosed with cam impingement, torn labrum, a large cyst, and thinning cartilage. The surgeon said I should try more physical therapy and if that didn’t work I could have surgery to fix my hip. I was unconvinced about the PT being effective since I was there because it had been making things worse. I was also very hesitant to go the surgery route. I didn’t understand why physical therapy had worked years ago for me when I had shoulder impingement related to competitive swimming, but it wasn’t working for hip impingement related to a very basic active lifestyle.In my search for answers I found the FAI Fix online. The research really resonated with me. The muscle theory behind FAI made so much more sense than bone shapes and cartilage. (And I think I watched the video explaining why the “bad news” from my MRI wasn’t so bad after all at least 5 times, so thanks for that!) I was also blown away by all the testimonials from other people this program was working for. I noticed immediate improvement after my very first workout, and I’ve been gradually improving since. The tissue work and reactivation have been really important for me, and every single time I’ve noticed something that feels wrong in my hip the Troubleshooting Guide has had the answer.Before I started the FAI Fix I was so scared that I wouldn’t be able to stay active with my kids and for a healthy lifestyle. Now I feel confident that not only am I fixing my hip problems, but I’m learning how to listen to and take better care of my body.
"Justin sent this email to The FAI Fix"Purchased the FAI fix back in April of this year. I’ll be honest, I read a bit about it, but it was basically a last-ditch effort to get my hips feeling better before a fairly demanding military course. In the months that followed, I went from literally being unable to play floor hockey with my family over Christmas break without pain accompanied by limping for hours afterwards to being able to run, move laterally, and being able to sit relatively comfortable in the bottom of a squat.I have tons of mobility and flexibility issues and I do occasionally have flare ups due to getting complacent and slacking on the program (not out of debt yet), but I have progressed to where I have added in crawls, movement training, and yoga to my traditional strength training and running. On the previously mentioned course I rucked many kilometers with 70+lbs of gear on my back without issues. Brazilian jiu-jitsu, something that can be great for hip mobility, was just making things worse due to the hip pain and tightness being extreme and had to be stopped for a few months. Well, that is back on and I have had many say I am moving more smoothly than I ever have. Muay Thai, something I thought was lost to me forever as I could not kick above the waist without terrible pain, is looking more and more like an inevitability, rather than a pipe dream. I was 29 and so much of my life has been defined by being an athlete. I was a competitive distance runner for years in high school and university then went from weighing 135lbs at 5′ 10″ and running a 17:26 5km to a 465lb deadlift and competing in powerlifting meets and even a bodybuilding show back in 2011. I have been training for 15 years. There is more to life than that, but it did define me a bit, you know? And it was being stolen from me.Worse and worse over the years and I felt tighter, old beyond my years, and dejected with my training. I sometimes cried in the car on the way to work. What the hell was wrong with my hips?! Why were so many of these things I loved being taken from me? I felt helpless and was desperately searching for something. Met with an orthopedic surgeon and surgery was an option, but it just didn’t feel right. Physio was okay, but I didn’t feel progress, just a bit better after each treatment for a day or two. I don’t know you. I watch your videos and you seem like a good dude who wants to help people. Maybe you just enjoy the money that comes in from this program. Maybe a combination of both? Like I said, I don’t know you, but I am telling you that you saved my life with this program. I guess this whole ramble has come down to me saying that, but also me saying thank you. If I ever see you on the street up in Kingston, Ontario, Canada, I will introduce myself as the guy who dropped a ridiculously long email and shake your hand. Thank youQ: What did you try to fix the problems?
A: As mentioned above, physio, etc. Tried some stretching and lacrosse ball work on my own, but was just throwing darts in the dark at this point.Q: Were there any reasons you were hesitant to try the FAI Fix?
A: Money. I am always skeptical if anyone looking to make a buck off you, but Shane’s experience (the before and after of the overhead squat for example), the free content on YouTube that offered some relief, and honestly desperation at that point led me to spring for the program. Best decision.Q: Why did you decide to try the FAI Fix and what has your experience been like (including your present state)?
A: Decided to try FAI as it seemed medical professionals were a mile wide and an inch deep. I am sure Shane knows more about the fitness world than just FAI issues, but he certainly seemed to be a mile deep in the problem that ailed me so I figured having a subject matter expert’s program designed for exactly where I was would be a good thing to try.I noticed relief pretty quickly. I had to be careful to stay away from what bothered me; hip flexion, legs wide apart, and even standing up straight at the top of a deadlift caused pain.Anything side to side aggravated me. Running, direction changing…that wasn’t possible without pain. So I did my exercises, tried to limit the trouble things mentioned above, and that brought progress. After a month or two hey…I can squat down almost parallel and don’t have that impingement pain. Then whoa can go below parallel. As the hip became more mobile I had to be careful adding things to it. It was also tough to distinguish between what bothered me and what was just the hip being sore from use again or new ranges of motion being weak and fragile, but I always kept an eye out for that telltale impingement feeling. Setbacks happened. Got too eager and kicked a heavy bag, squatted too fast testing things out, moved poorly at jiu jitsu, etc., but progress isn’t always linear I suppose.Where I am at now. I am pretty much out of rehab and onto training. My hip is probably functioning better than ever and my training has DRASTICALLY changed. I still have down days where it seems a bit off (due to lack of effort with the program) and periods where I think I regress. Just cleaned and front squatted for the first time in a year and a half basically. Have been deadlifting and squatting consistently for a few months. Have incorporated movement training and yoga into my life and my warm up consists of crawl variations and movement flows that would have caused my hip to perhaps literally explode and shoot out like shrapnel into some unsuspecting gym goer. I make sure I incorporate some movement into each warm up as a way of solidifying and strengthening these new ranges of motions that I have. I never did mobility or stretching for years and years and it certainly caught up with me. Now as I am training usually twice a day I do feel like my FAI specific work has fallen by the wayside due to complacency from being content with where I am at now. I feel I would really benefit from following the program again and it would take me to the “I can do most things again so this is fine” stage I am at now to something greater.Q: Do you have anything you’d like to add?
A: Nope. I feel the program didn’t just give me things to follow, but it also helped educate me. I know more muscles, their function, lots of terminology and exercises, and most importantly greater concepts about the hip’s role and what can hold it back than I did beforehand. I went from having something that I loved feeling like it was literally stolen from me to having friends and strangers come up to me asking me how I move that way or how my hips can be mobile enough to do A or B. It’s a great feeling and as I am writing this I am thinking back to how confused, frustrated, and just hopeless I felt. It was a really dark time in my life to at age 28 and 29 feel like you have…lost your body. Especially when being physically active and training has been a big part of what makes you you since you were a child. And now here I am; 30 years old and feeling loose, free, more mobile than I have ever been, and like I have so much to learn and do and explore and play. I really do owe much of that to this program, so thank you!xclose
"Thank you Matt and Shane for your thorough research and commitment to helping people like me."Hi, my name is Lauren and I am a 37-year- old mother from England. I wanted to write a little bit about my hip journey so far and thank Matt and Shane for developing the FAI Fix programme as I genuinely believe it is changing the course of my life… I have always been generally active – sometimes a bit all or nothing since having children! – my background is mainly in Taekwon-Do, yoga, pilates, dancing and gym/circuit classes. Early in 2017 I decided to revisit running as a hobby (something I have never really enjoyed but something that costs nothing and I can do with my children) and I did quite a few 5km runs and a 10km ‘muddy’ obstacle race.It was shortly after this that I started experiencing pain and restriction in my right hip, which got worse and worse throughout the summer until by September I found myself in constant pain, limping and unable to participate in any of my usual activities. The pain was mainly in the front of my hip but also radiated right though into my glute. I wasn’t able to forward fold as it felt like something was blocking the way. I felt pinching pain and also a constant dull ache.Driving was very painful and I felt tearful at the thought of walking across a car park or to the local shop. I work as a healthcare assistant at the hospital and so work was becoming difficult and I was having to take painkillers every day. The lack of physical activity and putting my life on hold started to make me feel very down and irritable. I was missing out on my usual active quality time with my children and step-children and the housework was also difficult.I saw a physiotherapist who suspected labral damage but it took quite a while to see the hip specialist and to get my MRI arthrogram (free on the NHS but takes a while to be seen!). The arthrogram showed a labral tear and CAM impingement. The doctor wanted me to have a fluoroscopic injection and then see him 3 months later to see what he thought was best. This seemed like a very long path and I felt upset at having to delay all my life plans for even longer.I am lucky enough to work in diagnostic imaging at the hospital so I was able to talk to a lot of colleagues about the diagnosis and treatment. I did a lot of research online and talked to friends who are personal trainers, bodyworkers, etc. There are a few people in my department who have had the arthroscopic surgery with this particular doctor and have found it to be “95% successful”. I was beginning to feel that this would be the only way for me to get my life back and pursue my future career as a paramedic.Then, after my husband expressed his wish for me to avoid surgery if at all possible (as he was worried it would open up a whole load of other issues), I put in a slightly different search term into Google (sorry I can’t remember what!) and there was the FAI Fix! After a bit more research and thinking things through, I decided to go for it and invested in the programme…It was late in the year by this point and I managed a week or so of committed time to the programme before Christmas and our big family’s needs took over for a while. However, I found that the exercises helped me IMMEDIATELY – after just one session! In fact, although I have seriously slacked off over the festive period, I have still found that my symptoms are less than they were and I have every faith that this is going to work for me. I have now restarted my training and am feeling better already. My range of motion has increased and the pinching feeling and restriction has decreased when I fold forward. I have a long way to go but every day is a step forward. I very rarely take any painkillers now and I am able to dance and walk almost pain-free.Initially I blamed the running for my hip problem (as I don’t like doing it!) but looking back I think it was probably my moderate hypermobility and the martial arts and yoga that caused the problem and I allowed my glutes to get far too weak. I enjoy stretching but I realise I have probably over- stretched so I am learning to really embrace the strength training and reactivation of my neglected muscles. The programme makes complete sense to me on both physical and emotional levels. I love the fact that the FAI Fix has empowered me and I can explore ways to get my body pain-free and as strong as possible.I have discharged myself from the hip doctor’s care and declined the fluoroscopic injection. As well as the FAI Fix I am also following Matt’s Shoulder Fix programme for some shoulder problems I am having after a niggly martial arts injury that has been bothering me for some time. I feel like I have found in Matt and Shane two professionals that I can trust to guide me through the minefield of advice about health and well-being and I am excited about what is going to be possible. I’m not happy with the idea of “95% success” – I want to be able to do anything I want to do and never have my body stop me from doing it!I am starting 2018 with a commitment to my body and I am determined to carve out the time to do what I need to do to fix myself…My ten-year- old daughter and I are planning to climb the Welsh mountain Snowden in March and I feel strong enough to be able to take on some shifts in my hospital’s Emergency Department, bringing me a step closer to achieving my career dream. I am able to dance out with our dance team (Pig Dyke Molly – a very strange British phenomenon!) and hopefully soon return to some (perhaps less leg-based) martial arts. I am feeling happier and hopeful about my future. I now really understand how keeping in good health and fitness is a lifelong pursuit but that the rewards are great.Thank you Matt and Shane for your thorough research and commitment to helping people like me. For anyone considering buying this programme I would say absolutely go for it – it is the best investment in your health you could make. Yes it takes time, commitment and sheer hard work but the gains will be real and we will have earned them without the risks surgery can bring, and without compromising or settling for anything less than being able to do WHATEVER we want in life…
"I want to thank you all! I have had incredible success with the FAI Fix."I want to thank you all! I have had incredible success with the FAI Fix. In 2015-2016 I had persistent, nagging hip pain and sciatica hat kept me from running, hiking and playing outside – everything I love! I was a competitive cross country skier through college and found myself struggling to go through my day without aches and pains; and there was no clear source of the pain. I have always been flexible and through your program I have realized that I have been lacking strength- glutes, hips, lower back. Your program has taught me to listen to my body, put in good quality strength sessions, and to be persistent. I downloaded the FAI fix October 2016 and the FAI fix for athletes and have been doing some sort of hip specific exercise, without fail, every day since then. My hips feel stronger than ever, my sciatic pain is non-existent, and I am now running 8 miles after a year of not running! I have become obsessed with hip and glute strength- I am pretty sure my friends and family are annoyed by how much I talk about it. But, they too would probably benefit from a little glute work:) So thank you and keep up the good work!NOTE FROM THE FAI FIX: We were so inspired by Mia’s email to us that we followed up with a few questions for Mia. Below are her answers:Q: What were your problems like on a daily basis and what diagnoses did you get from health professionals?
A: I was a collegiate cross-country skier and have spent most of my life moving – running, hiking, skiing, biking, climbing. A few years ago I was debilitated by left glute pain. It hurt to sit, to walk, to do anything. I saw a few different sports medicine doctors who concluded I had sciatica due to piriformis syndrome ad I was told to rest, stretch, and massage my piriformis. The initial episode did subside, but over time the pain came back and I developed a combination of symptoms: deep hip pain, quad pain, muscle twitches, and even left foot pain. Sometimes the throbbing pain in my left hip would wake me up.Q: What did you try to fix the problems?
A: I tried stretching, yoga, chiropractic adjustments, dry needling, and countless massage. I did this for 2 years and the pain would come and go but never fully subside. Eventually I stopped running and biking completely for a year. I thought I would never return to the sports and lifestyle I loved.Q: Were there any reasons you were hesitant to try the FAI Fix?
A: ...I found the FAI Fix searching for online resources for hip pain. I watched the videos, read about the research on FAI, and read all the testimonials. I was convinced that my symptoms were similar to others with diagnosed FAI and that I would benefit form similar a similar recovery program.Q: Why did you decide to try the FAI Fix and what has your experience been like (including your present state)?
A: It was an easy decision to try the FAI Fix- it makes sense that targeting the muscles that control my hip bones and spine, I would retrain my body to work correctly. No matter how many times I get an adjustment or massage, the muscles will continue to work the same way until I retrained them. I realized that the diagnosis of impingement, arthritis, sciatica would all benefit from muscle retraining and activation. After spending countless dollars on massage- signing up for the FAI Fix seemed like a no-brainer. “Movement requires proper muscle activity. Even something like sitting requires muscle activity to maintain the position comfortably. Muscles are the organs of movement, and they are responsible for positioning and moving your bones safely and without pain!“The FAI Fix is designed to help you focus on strategies that help you retrain muscles for better hip joint function – regardless of what an X-ray or MRI says”Q: Do you have anything you’d like to add?
A: I signed up October 2016 and quickly realized that I needed strength, reactivation. I am very flexible and found that after a few weeks of FAI Fix reactivation exercises my aches and pains were better, my hips felt better. I liked that the FAI Fix recommended that I adjust the program to my needs. I focused on doing glute specific exercises regularly. I also signed up for The FAI Fix for Athletes a few months later when I realized how much it was helping. I built up to weighted exercises- eventually dead-lifts, squats, lunches. After 8 months of the FAI Fix, I was running again. After 12 months (of true dedication to reactivation exercises) I am now running 8 miles pain-free and my hips feel stronger than ever! Now, when I feel tight, or a muscle aches, I find that it is my body telling me of a weak spot. I continue to use the resources at The FAI Fix and Upright Health whenever I feel stuck.xclose