Gluteus Medius/Maximus Rehab Progression: Weeks 0-2

 

  • Hopefully you are about to learn a lot these first couple weeks
  • I want you to make sure you master these movements prior to progressing to the next phase so do this for 2 or 3 weeks depending on how you feel
    • If it is challenging or PAINFUL, stay with this only for the third week
    • There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
    • If you jump to the next phase and its not going well, DON’T PANIC
      • Go back to the previous phase and incorporate one new move at a time
        • If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
  • Goals:
    • Minimize Irritation using ice as needed
    • Avoid over stretching, this will likely cause significant pain
    • Light controlled motion well short of pain, this phase is meant to be easy
    • Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
  • NOW….Time to get started
    • Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
    • 1-2x/day
    • Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
  • Day 1-3
  • Day 4-7
  • Repeat day 4-7 sequence for week 2
    • remember to ice if sore after wards 10-20 minutes
    • Ideally, try to remain short of pain with all movements