JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along with Neck Related Symptoms: Week 6 (10-29-17)

  • Email response from you at the bottom of the page. I will once again adjust the program based on your feedback below. I will keep all new updates in bold.

  • Organization of the week should look something like the list below
    • Monday: Daily Sequence + Circuit 1 and 2
    • Tuesday: Daily sequence
    • Wednesday: Daily Sequence + Circuits 3 and 4
    • Thursday: Daily Sequence
    • Friday: Daily Sequence + Circuits 1,2,3, and 4 but only one set of each instead of 2 sets
    • Saturday and Sunday: Daily Sequence
  • Daily Sequence
  • 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 half as many reps for each movement as the first set, EXCEPT FOR FRIDAY YOU WILL DO ONE SET OF EACH BECAUSE YOU ARE DOING ALL 4 CIRCUITS
    • NOTICE BELOW MANY MOVEMENTS WILL HAVE A PHASE 2 OPTION IF YOU FEEL THE PREVIOUS OPTION HAS BECOME TOO EASY…..ONLY IF THE PREVIOUS OPTION IS TOO EASY
    • Do this for each circuit listed below
    • Circuit#1
    • Circuit#2
    • Circuit #3
      • Counter Push Phase 1 VIDEO
        • Try sticking with one side at a time
        • Slowly bring one knee up towards counter or hands against wall and then straighten leg behind
        • Goal 30sec-2 min
        • make sure you keep shoulders down and don’t tense your neck as your arms get tired
        • You may want to do one leg, then do the movement below, then come back to do the other leg so your arms get a break
        • PHASE 2:
      • Double Leg Bridge Phase 3 VIDEO
        •  UPDATE:
          • Typically the hamstring is loaded more so with the knees bent. You can play around with the amount of knee bend to feel tension in the back of the thighs
          • Make sure you keep toes straight up towards ceiling
          • This really loads the hamstring and if done too aggressively can irritate it
          • The straighter your knees, the less pressure on the hamstring but the more likely you are to tense the low back. Try to bend your knees a little less but really focus on abdominal tension and not going too high to where the low back arches
        • This can be done with feet up on the edge of chair or couch if you don’t have a ball
        • If this causes pain at the top of the hamstring, straighten the knees more and it will be less stress on the hamstring
        • Don’t worry about going up too high
        • Goal is to feel tension in the hamstring but not pain
        • 8-20 reps slow
        • PHASE 2
      • Squat Pulses In Short Range VIDEO
        • May use a light band around the knees of there is knee pain or significant grinding around the knee
        • Stay in the deepest range possible and do small pulses for 30sec-2 minutes
        • This should be pretty challenging, but make sure you have no joint pain
    • CIRCUIT #4
  • This week’s email report

    • self MRF for the Quad/Hip Flexor, IT band, Glute and piriformis and I do find relief in pain or any discomfort that I have at that time. I did the self MRF for my hamstrings all this week and my they are tender in some spots . I am having a hard time getting closer to my knee because I don’t have any places ( with a hard surface) to sit that are deep enough to get those areas. I might be heading for the kitchen counter. I am hoping over time this helps like the other ones have.

    • Shoulder extension bridge is another one of my daily ones, I have noticed it is easier for my shoulders to stay in more of a relaxed position throughout the day. Also I can feel the pull in my quads.

    • Childs pose – I really like, it feels like I am stretching everything from my shoulders down to my butt all at once and gives my abs a workout on keeping my pelvis tucked

    • Side lying Thoracolumbar- the only tension I am feeling when I do this is in my left shoulder. I am no longer feeling any pull in my glutes. With the cross leg, laying and sitting I feel like my arm is working more in keeping the resistance then the actual stretching in my glute and hips

    • ½ kneel post isometric- I  like this a lot as well. It has really taught me to have more control over my core and getting a nice deep stretch in.

    • Circuit 1

    • I progressed to phase two for the quadruped hip extension. I have to focus and reset every time before going to the next leg.

    • I was not able to progress to the substitution for the step ankle dorsiflexion because I live in a apartment, no steps in my apartment and I just don’t feel comfortable doing it in the hallways.

    • Circuit 2

    • I progressed to side plank with the lateral shift, I like it as it works different muscles as well. But I still link doing the over headed weight one as well.

    • I progressed to phase 2 on the side step band progression- this I find difficult

    • Circuit 3

    • Progressed to the wall bird dog  and is more challenging the counter push

    • Double leg bridge- I do this with my legs on the couch, I can not use the ball as it is too challenging. I am feeling more tension in my glutes then in my hamstrings during this. Should I back up a little bit so my legs are not as bent? To get my hamstrings more activated

    • Squat pulses- really work my core, and my quads end up burning out before everything else.

    • Circuit 4

    • The deadlift extension- I do not like this one as much as I like the band pull out to the side. I believe this one is more challenging because I do not have the tubed resistance with the handles. I only have the actual bands. And it Is not as easy with the band .

    • Reverse lunge with the towel- I really feel the stretch in this. It is a challenge for me because my back leg wants to side back and to the side.

    • Both of the prewalk/ run drills are challenging for me. I did do the phase 2 this week just to see if it was easier for me to keep a proper form and it did seem to help.