AFF: Groin Pain With Referral to Adductor: Phase 3 (3-12-18)

Updates below are in BOLD
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
  - OR 98) Hip Extension Over Table/Bed VIDEO
- 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
  - ITS FINE TO FEEL THIS IN QUAD OR FRONT OF HIP
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
- Bridge Progression Physio Ball Choose 1
  - THIS CAN BE DONE WITH FEET UP ON EDGE OF A CHAIR OR EDGE OF COUCH WHEN LYING ON THE FLOOR
  - 8-20 reps and then progress to next phase once you are able to get 20 reps
  - 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
  - 114) Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - 115) Double Leg Bridge Phase 3 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
- Hip Thrust Progression
  - 99) Double Leg VIDEO
    - CAN BE DONE WITH BACK ON EDGE OF COUCH/CHAIR/OTTOMAN/COFFEE TABLE
    - 8-20 REPS
- GLUTEUS MEDIUS ACTIVATION
  - 174) Sidelying Leg Raise Progression to a Stretch VIDEO
    - DO IT SLOW AND TRY TO MAKE SURE YOU KEEP PELVIS FORWARD AND TOE IN
    - WOULD LIKE TO KNOW IF ONE LEG IS MORE DIFFICULT THEN THE OTHER
    - 8-20 REPS SLOW