DG: Right Lateral IT Band/ Hip Pain, SIJ/Low Back Pain, Knee Pain with Lunge/Squat: Three Phase Six Week Program (3-5-18)

  • Below is the following:
    • A disclaimer that I insist you please read, as it gives a quick run down of the guidelines of this program
    • Some back ground on important concepts that will help to convey the mind set that should be used when approaching this online endeavor
    • Updates to your program will appear at the bottom of this page every other week that will link you to the program for that 2 week phase
  • Disclaimer/Program Philosophy LINK
    • It’s short…please read it and follow it
    • NONE OF THIS SHOULD CAUSE INCREASE IN PAIN
    • If it does, try to stop short of pain or do not do that particular movement
    • If you have pain after the sequence or the day after that is more then mild discomfort
      • Once the pain subsides with use of ice as needed (10-20 minutes 2-3x/day)
      • Do one of the movements, see how you feel after and the next day
      • If that goes fine do that movement and add another one the following day
      • Use this approach to discover which movement caused the irritation
      • Either discontinue that movement or an even better option…see if you can do that movement more gently by decreasing the amount of range you go through, the number of reps, or the resistance to see if you can stop it from being painful
      • While this program is meant to be safe, and cautious, all movements are not perfect for everyone and if as you are doing something it feels sore or hurts after, don’t do it
      • Many of the exercises will include multiple options to account for this
  • Most importantly, I applaud you for taking this step to improve yourself. It is easy to be frustrated when you have something that interferes with activities you enjoy as well as daily life. The most important thing you can gain from this experience is BODY AWARENESS.
    • There is something about the way you are currently using your body that has led you here. It is not necessarily about finding the perfect exercises, but about trying to feel what I am describing during the movements I give you and applying that to daily activities.
  • Phase 1 LINK (3-5-18)
  • Phase 2 LINK (3-19-18)
  • Phase 3 LINK (4-2-18)