SKM: Bilateral Lateral Hip Pain (Bursitis Responded Well to Injection) and Chronic Low Back Pain: Week 1(4-2-18)

IT Band Pain: Causes and Initial Self Treatment VIDEO LINK
- This video covers a little background information in regards to lateral hip pain
- It discusses some movement that are gentle that you can do frequently throughout the day to break up static positions in addition to the progression listed below
Hopefully you are about to learn a lot this first week
This week is designed to add a new movement each day to assess your response to each exercise
Your goal is to get through each movement without increase in symptoms
With each exercises you should ask yourself a very important question
- IS MY PAIN GETTING BETTER, GETTING WORSE, OR STAYING THE SAME?
- This goes for during the exercise, after the exercise, and the following day
- If the answer is getting better or staying the same….THAT IS GOOD
- If the answer is it hurts a little, with only mild pain afterwards that is gone the next day…ALSO GOOD
- If the answer is it is getting worse the more I do it OR I know this is going to hurt when I am done OR I was really sore after and had trouble sleeping OR It hurt for 2-3days after doing that exercise….I HOPE YOU GET THE IDEA
I know this is a little repetitive, but you have to understand….I have no idea what you are feeling when you do this stuff and any exercise you be helpful or harmful depending on what you are personally getting out of it
Your goal is not to be really good at these exercises…your goal should be “I am going to do the movement he is talking about, I am going to do it slow and controlled, if I feel pulling or muscle fatigue, that is good, if I feel pain I will see if I can stop just short of pain but if that is not possible I am going to hold off and email him. My goal is to get through each movement, even if I make it easy so that I can prove to Dr. Brad that I am able to control my body during these very basic movements and then he will be able to give me harder stuff that gets me closer to my goals”
I run into some road blocks with this online approach, and above is the big one
Goals:
- Minimize Irritation using ice as needed
- Avoid over stretching, this will likely cause significant pain
- Light controlled motion well short of pain, this week is meant to be easy
- Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
NOW….Time to get started
- Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
- 1-2x/day
- Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
Day 1
- 74) Bear Pelvic Control VIDEO OR 55) Abdominal Isometric at Counter/Desk VIDEO
  - Either can be done frequently throughout the day
  - 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
Day 2
- 74) Bear Pelvic Control VIDEO OR 55) Abdominal Isometric at Counter/Desk VIDEO
  - Either can be done frequently throughout the day
  - 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
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
Day 3
- 74) Bear Pelvic Control VIDEO OR 55) Abdominal Isometric at Counter/Desk VIDEO
  - Either can be done frequently throughout the day
  - 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
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
- 98.1) Quadruped Hip Extension progression VIDEO OR 98) Hip Extension Over Table/Bed VIDEO
  - Over the table/bed works if you can’t kneel on the floor
  - Once again a mirror is a good idea
Day 4
- 74) Bear Pelvic Control VIDEO OR 55) Abdominal Isometric at Counter/Desk VIDEO
  - Either can be done frequently throughout the day
  - 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
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
- 98.1) Quadruped Hip Extension progression VIDEO OR 98) Hip Extension Over Table/Bed VIDEO
  - Over the table/bed works if you can’t kneel on the floor
  - 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 can’t relax
  - If this causes any back pain email me
    - Option #2:
      - 27) Side Lying IT Band MFR VIDEO
        
        This is usually sensitive and sometimes too sensitive in certain spots so be careful
        
        If it is really uncomfortable, skip that area
Day 5
- 74) Bear Pelvic Control VIDEO OR 55) Abdominal Isometric at Counter/Desk VIDEO
  - Either can be done frequently throughout the day
    - 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
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
- 98.1) Quadruped Hip Extension progression VIDEO OR 98) Hip Extension Over Table/Bed VIDEO
  - Over the table/bed works if you can’t kneel on the floor
    - 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 can’t relax
  - If this causes any back pain email me
  - Option #2:
    - 27) Side Lying IT Band MFR VIDEO
      - This is usually sensitive and sometimes too sensitive in certain spots so be careful
      - If it is really uncomfortable, skip that area
- 38.1) Cross Leg Basic Rock to Cross leg Progression VIDEO
  - Basic movement progressing to a deeper stretch which progresses to contracting your glute in the stretch
  - Only progress as tolerable through the positions described
Day 6
- 74) Bear Pelvic Control VIDEO OR 55) Abdominal Isometric at Counter/Desk VIDEO
  - Either can be done frequently throughout the day
    - 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
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
- 98.1) Quadruped Hip Extension progression VIDEO OR 98) Hip Extension Over Table/Bed VIDEO
  - Over the table/bed works if you can’t kneel on the floor
    - 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 can’t relax
  - If this causes any back pain email me
  - Option #2:
    - 27) Side Lying IT Band MFR VIDEO
      - This is usually sensitive and sometimes too sensitive in certain spots so be careful
      - If it is really uncomfortable, skip that area
- 38.1) Cross Leg Basic Rock to Cross leg Progression VIDEO
  - Basic movement progressing to a deeper stretch which progresses to contracting your glute in the stretch
  - Only progress as tolerable through the positions described
- 124) Double Leg Heel Raise VIDEO
  - Ankle mobility can be part of the problem
  - Use this to activate and stretch your calf
Day 7
- Rest and email me some feedback in regards to how the movements felt and any impact that it had on your symptoms