SGC: Hip Pain with Small Labral Tear: Phase 3 (8-13-18)

  • Below you will find:
    • Email Feedback section
    • Updated program with changes in bold based on your feedback
  • Email Feedback with my responses in bold
    • The right knee has been more painful the usual, a constant ache
      • I will address this with some of the movements below. You may have some inhibition/weakness in your quad/hip flexor secondary to much of the pain you are having. This may cause some of the more challenging movements on those areas to cause pressure and pain in the knee. You will see some adjustments to below to address that. I may also list some questions under some of the exercises to assess how they feel when comparing the right and left leg
    • Current Exercise Review
      • Self MFR Quad: I may have you use this only if one of the quad exercises I give you is painful. You will see it paired with a quad specific movement.
      • Self MFR Glute: Try to make sure you are staying in a painfree range with this one. I expect that if you move too far into wither extreme it will cause pain. I will also pair this with a glute activation movement
      • Prone-Supine quad stretch: This will be useful and I sepcifically want to know how this feels on the painful side. This one will likely follow the Self MFR quad 
      • Double Leg heelraise: It is common for this to fatigue and you are isometrically contracting your quads and glutes so it is fine to feel that
      • Hip Ext Towel Slide: R side definitely harder and fatigues at 4 reps versus 8 on the left. That is a pretty big difference. This will be a bench mark I want to see you improve on
      • Push Up Plank: This is where Quad weakness/inhibition can cause pain on the knee because the quad/hip flexor is not supporting you well, same goes for the other plank option…I will give you an alternative for this
      • Hip Thrust: R knee pain with more hamstring activation then glute but a little of both…I will make some changes here as well
  • Exercise Sequence