CB: L Metatarsalgia and L Hip Bursitis: Phase 1(6-17-19)

This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
Each day a new movement will be added to successfully isolate your body’s response to each movement
Each movement should be done for 8-15reps or 30-90sec as specified
You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
Goals: Assess your ability to isolate specific muscle groups
- isolate hamstring and glute activation
- mobilize quad and hip flexor without creating an increase in knee pain
- Focus on remaining in a range where you feel muscle fatigue/activation and minimal to no knee pain
- This week will attempt to establish a warm up sequence that will be used in future weeks prior to strengthening circuits
Day 1
- 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
Day 2
- 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
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
Day 3
- 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
- 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
Day 4
- 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
- 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
- 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
    - 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
  - 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
  - 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 con’t relax
  - If this causes any back pin 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
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - Pulling without pain
  - Use a mirror again to watch low back position
  - SUBSTITUTION OPTION
    - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
Day 6
- 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
- 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
- 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
  - 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
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - Pulling without pain
  - Use a mirror again to watch low back position
  - SUBSTITUTION OPTION
    - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
- 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