JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along Neck Related Symptoms: Week 2 (10-1-17)

Daily Sequence
- Try for one set of each movement 10-15reps
- This sequence is meant to be a warm up prior to running or simply a sequence to do end of the day or first thing in the morning
- It should not take long
- It should be attempted when you have pain to possibly reduce symptoms
  - Number One: Self Myofascial Release
    - I know you mentioned you have done some of this already
    - I encourage you to try some of the techniques below, you do not need to hit every point but try to establish areas tht feel significantly different on your probelmatic side as points to focus on
    - Self MFR Quad/Hip Flexor VIDEO
    - Side Lying IT Band VIDEO
    - Self MFR Ball Glute/Piriformis VIDEO
  - Number Two
    - Shoulder Extension/Internal Rotation Bridge VIDEO
      - This combines shoulder mobility, quad stretch, light glute activation
      - 8-20 reps slow and controlled
  - Number Three
    - Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
      - Can be done seated or lying on a foam roll as depicted
      - In place of a foam roll, a yoga mat or thick towel roll will work
      - 8-20 reps
      - The chin tuck can be awkward, see video below for more instruction
        
        Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
  - Number Four
    - Tall Kneel with Scapular Depression/Retraction VIDEO
      - Be careful to not feel any pain in the lower back
      - If you do, email me and I will try to adjust the movement as needed
  - Number Five
    - Hip Extension Options: Choose one or both
      - 21) Band Resisted Hip Extension Mobilization VIDEO
      - 22) 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
Strength Circuits: 3 days a week we will start to build a strengthening routine
- Goal is 8-20 reps or 30-90sec for each movement
- Go through the 3 movements to fatigue in the parameters above
- Go through a second set but have as many reps for each movement as the first set
- Do this for each circuit listed below
- Circuit#1
  - Quadruped with Physio Ball Hip Extension VIDEO
    - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
    - 8-20 reps slow, each leg
  - Basics of Pelvic Control Pre- Bear Position VIDEO
    - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
      - Basics of Bear with Leg Lift VIDEO
  - Step Knee Flexion Intro VIDEO
    - Exaggerates the running stride
    - Make sure foot on the ground is straight and you maintain some lower abdominal tension
    - 8-20reps each leg
- Circuit#2
  - Laying on Back Weight Pull Over and Band Pull Over VIDEO
    - Start with light weight and a slow and controlled movement over head
    - Stick with the lying down version with dumbbells
    - Start light 3-5lbs each hand
  - Hip Thrust Progression
    - Double Leg VIDEO
      - can have back on a weight bench or edge of couch instead of ball
  - Sidelying Leg Raise Progression to a Stretch VIDEO
    - Pay attention to the details on this one
    - Don’t lift the leg too high
    - Even if you are on the floor, keep it to a small amount of motion