JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along with Neck Related Symptoms: Round 3 Week 4 (2-19-18)

Email Follow Up
- No hamstring pain while running, only hurts with sitting, driving and bending/stretch
- Scapula has been good this weekend since being away from computer work
- No foot tingling since friday
- Low back a little sore and pelvic area after week 1 of 1/2 marathon training
- Should I get back into week 2 of original program?
My reply
- It sounds like this week ended well and everything feels better after a break from the computer
- I would like to continue to progress strength and endurance with your program and will bring back some of the previous movememts
- The most important thing to be careful of with upper and lower body stuff is not to over stretch
- Any position you push into too deep too fast may bring on the pain
- PROGRAM UPDATES BELOW IN BOLD
Daily Movements
- NEW
  - 40) Cross Leg Posterior Hip Stretch VIDEO
  - 41) Cross Leg Contract Relax Posterior Hip VIDEO
    - COUPLE OPTIONS TO LIGHTLY MOVE/PULL AT LOW BACK/POSTERIOR HIP LIGHTLY
- 5.1) Prone Press Up Progression VIDEO
  - try this one first and let me know if it impacts any of your symptoms in a positive, negative, or neutral
- 36) Seated Sciatic Nerve Floss VIDEO
  - this is a nerve mobilization and I stress this should be done short of feeling much of anything, if you start in too deep of a stretch it may make the foot worse
  - If it feels at all uncomfortable stop doing it
- 10) Supine Median Nerve Mobilization VIDEO
  - pumping of the elbow lying on the floor
  - Don’t worry about changing neck position as in video
- 53) Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
  - Keep it light and frequent
- 28) Self MFR Hamstring VIDEO
  - HOLD OFF ON THIS ONE UNLESS IT FEELS HELPFUL
- 10.1) Supine Wing ER Breathing VIDEO
- 24) Kneeling Hip Flexor and Hamstring Stretch VIDEO
  - BE VERY QUICK TO GET IN AND OUT OF HAMSTRING STRETCH
- Strength Circuits
  - 1/2 Kneel to Low Lunge VIDEO
    - 8-15reps
  - 111) Off Edge of Bed VIDEO
  - Double Leg Bridge Phase 3 VIDEO
    - 8-15reps
  - 73.1) Updated Band Tricep Extension VIDEO
    - 8-20 reps
  - Squat Pulses In Short Range VIDEO
    - 30-90sec
  - 51.1) Humeral Head Depression at 90deg Abduction VIDEO
    - If painful be careful not to go far out to the side
  - Reverse Lunge VIDEO
    - 8-15 REPS
  - 64.1) Tall Kneel Cane Behind Thighs VIDEO
    - 8-15 REPS
  - NEW
    - 79.2) Plank With Single Arm Holds High to Low VIDEO
      - Assess weakness in each arm comparison
      - Let me know what time you get up to as described in video
  - NEW
    - 185) Stride Lunge to Single Leg Stance Door Way VIDEO
      - Decrease the distance of the step back if this causes any pain/tingling