LRM: R Hip/Proximal Glute Pain: Week 3 (2-12-18)

Email Info
- Significant tightness in the R groin
- Feels good to do the hip flexor isometric
- Groin feels like it catches and sends pain into the right hip
- My reply
  - It is common for the iliopsoas (hip flexor) to be very tight and limit your capacity to activate you glute deeper into hip ext
  - I am going to give you a variation on a movement below to try and focus your attention on isolating glute activation
Daily Sequence: Goal 10-15 reps or 2-3min for MFR
- 55.1) Abdominal Isometrics with Ball Squeeze Supine VIDEO
- 38) Self MFR Ball Glute/Piriformis VIDEO
  - NEW
    - 46) Lying Hip Adductor Stretch VIDEO
      - YOU CAN STILL PUT THE TENNIS BAL UNDERNEATH THE BENT KNEE BUT THIS ADDS A STRETCH TO THE OPPOSITE ADDUCTOR WHICH MAY BE HELPFUL FOR THE GROIN ISSUE
- 16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- 109) Band Around Knees Progression VIDEO
- NEW
  - 26) Self MFR Quad/Hip Flexor VIDEO
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - Start with 5 reps holding each for 5 sec
Every other Day List
- These movements are meant to be more challenging and should be done every other day in addition to the movements above
  - 124) Double Leg Heel Raise VIDEO
    - Loading calf into a stretch
    - 8-20 reps slow….once you get to 20 try dropping the reps down and attempting the movement below
      - 126) Single Leg Concentric/Eccentric VIDEO
      - 5-15 reps
      - NEW
        
        127) Step Knee Flexion Intro VIDEO
        
        THIS FOCUSES THE HEELRAISE IN HIP EXT WHICH IS AN EXAGGERATED STRIDE
        
        IT SHOULD COMBINE AND SIMILAR STRETCH AS THE KNEELING POSITION WITH THE HEELRAISE
  - 169) Supine Clamshell VIDEO
    - Goal: 8-20 reps slow or 30-90sec
  - 41) Cross Leg Contract Relax Posterior Hip VIDEO
    - if this increases groin pain, hold off and email me and I will try another option
    - Start with 5-10 reps holding for 5 sec
  - 98.1) Quadruped Hip Extension progression VIDEO
    - Really make sure you lock out your knee before lifting leg and low back should not move
    - Should use a mirror for this one
    - Hold each lift 5 sec try for 5-15reps
      - NEW:
        
        98) Hip Extension Over Table/Bed VIDEO
        
        REALLY FOCUS ON A STRAIGHT LOCKED OUT KNEE AND SLOW MOVEMENT
        
        LET ME KNOW IF THE PROBELMATIC LEG FEELS WEAKER
  - 149.1) Squat Pulses In Short Range VIDEO
    - 30-90sec in a painfree range