LM: Lateral Hip/Thigh Pain with Prolonged Walking: Week 3

Building from week two, we discussed what was working and what wasn’t
The movements that possibly caused some irritation were the “push the car stuck in the snow” and the step knee bend which you reported you didn’t get to
Try the new sequence below which incorporates some of the old with some new movements
We added some squatting and mobilization of quad which should help improve single leg balance
Daily Sequence: Complete 1-2x/day
- Self MFR Ball Glute/Piriformis VIDEO
  - 2-3 spots into the back of your hip each for 10-15 reps
- Side Lying IT Band VIDEO
  - I also discussed with you rolling on top of the tennis ball on your side to hit points along the lateral aspect of your thigh. Lay on each point for 30sec up to 1-2 min
- Bridge with heels close to hips VIDEO
  - Included is an option for a band around the knees to decrease knee pain during the exercise which may be helpful at end of video
  - start with 5-10 reps slow
- Standing Quad isometric in a Stretch VIDEO
  - 27.5 inches was the height we used
  - press top of fot into chair
  - squeeze butt
  - presshands downward into counter or post to keep stomach tension
  - feel stuff above knee only and in thigh
Every Other Day: Do the circuit above along with the circuit below
- Hip Extension Over Table/Bed VIDEO
  - 5-20 reps each leg slow
- Double Leg Heel Raise VIDEO
  - 5-20 reps
- Supine Clamshell VIDEO
  - Band around the knees, start with the green and progress to the blue
  - Try for 30-90sec slow controlled motion without pain
- Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
  - Adjust knee position as needed to minimize pain
  - Typically less knee bend will be more comfortable
  - 5-20 reps holding each for 5 seconds
  - Feet elevated on baal or couch
- Upper Body Assisted Squat VIDEO
  - band around knees
  - weight on heels
  - feet pretty close (2-3 inches) from what you are holding onto
  - Just short of 90deg
Current Movements to avoid from week one but we will return to later will be:
- Counter Push Phase 1 VIDEO
  - 5-10 reps each leg
- Step Knee Flexion Intro VIDEO
  - 5-10 reps each leg