EB: 21 y/o Chronic Anterior Hip Pain: Week 3 (2-5-18)

Daily Routine
- Can be completed everyday
- 8-15 reps for each
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
- 98.1) Quadruped Hip Extension progression VIDEO
  - Once again a mirror is a good idea
- 26) Self MFR Quad/Hip Flexor VIDEO
  - Avoid doing this on any area that is really sensitive
  - It should be uncomfortable but not so much that you feel like you con’t relax
  - If this causes any back pin email me
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - Pulling without pain
  - Use a mirror again to watch low back position
Strength Circuit
- Complete every other day
- Go through the circuit twice, the second time through it do half as many reps or have the time as the first set
- Still do the daily movements the same day
- 124) Double Leg Heel Raise VIDEO
  - Ankle mobility can be part of the problem
  - Use this to activate and stretch your calf
  - Goal 8-20 reps
  - If able to do 20 reps progress to
    - 126) Single Leg Concentric/Eccentric VIDEO
      - Gradually progress 8-20 reps each leg
      - Phase 3 progression
        
        129) Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
      - Phase 4 progression
        
        161) Reverse Lunge Towel Slide VIDEO
      - Phase 5
        
        133) Sprinter Lunge VIDEO
- 149.1) Squat Pulses In Short Range VIDEO
  - Keep feet close to whatever you are holding
  - Goal 30-90sec
  - Keep weight on heels to get more activity in the glute and hamstring
    - Phase 2 Progression
      - 150) Squat with Forward Reach Band Around Knees VIDEO
- 74) Bear Pelvic Control VIDEO
  - Highly recommend using a mirror
  - Getting this is important because your ability to maintain a flat back will be important for all movements moving forward
    - progress to
      - 81) Basics of Bear with Leg Lift VIDEO
        
        hold each leg lift for 5 sec, alternating legs while maintaining the bear for 30 sec to 2 min
        
        If there is pain, don’t do the leg lift and just hold the bear position
- Bosu/Foam Roll Balance Progression
  - 30sec to 2 min
    - Each subsequent movement gets progressively harder
    - 191) Phase 1 Static Balance VIDEO
    - 192) Sagittal Plane Stability VIDEO
    - 193) Frontal Plane Stability VIDEO
    - 194) Transverse Plane Stability VIDEO
    - 195) Single Leg Deadlift to Single Leg Squat VIDEO
    - 196) Multiple Plane Stability VIDEO