- 8-1-22
- We focused on leg ext drop set from 45lbs to 35lbs to 25lbs in short range. We then did isometric hold at 35lbs mid range for 60sec
- Used tennis ball for soft tissue mobilizaion into the glute with rocking knee in and out, laying on the ball more laterally, laying on the ball slightly anterior hip thigh
- After band resist hip ext, followed by band resist forward step wiht straight leg and then toe turns out as it goes back and then comes straight as it pulls forward
- 7-27-22
- 60.1) Band LAQ Followed By Isometric Holds VIDEO
- 148.1) Step Down with Knee Control VIDEO
- Bicep curl from FP into the press overhead, weight shift into the upper cut and then shift back across as you press
- 7-12-22
- Reviewed the row and press with a step
- agility in hallway
- side shuffle
- carioca
- diagonal stepping lead heel to toe
- double leg hop forward with arm swing to initiate forward jump
- Functional Patterns Row
- 6-21-22
- recovering from COVID
- bike as a warm up good
- split squat 2×15 pole as needed
- hip thrust better
- cross leg tight and progressed light isometrics in supine and seated with upright position
- 6-3-22
- Progressed quad/hip flexor loading options
- see new sequence below
- 5-27-22
- we added band pre run and cable row below
- We discussed 2 stairs at a time to promote more glute activation through the day
- 5-24-22
- Cut grass and that went pretty well
- Did some bosu which fatigue glute and IT band area
- doing strength stuff one set through it
- We talked about organizing strength to include 5 min bike warm up, mobility, then 2-4 strength circuits 2 sets of each. Should be total time about 45 minutes
- hip thrust paired with bear or plank leg lifts listed below as page 8
- 5-20-22
- Band pull down has helped sidelying rotation to the right
- glute soreness and band pull up and out most difficult
- page addition below for bosu and sideplank sequence
- 5-16-22
- Good soreness versus bad soreness and no issues so far
- band up and out review and band pull down in front
- Overhead is getting better
- mild soreness lateral glute origin after drive to and from cleveland
- added band pull down one knee and plan to continue to review sidelying rotation which is more limited to the right
- 5-13-22
- Reports weakness in hip abduction 15/6 on the sidelying leg raise and wants to focus on hip abduction weakness
- Looked at possible tightness/overuse lateral quad that can limit Glute med activation so we tried tennis ball MFR into the IT band and the glute med leg raise after to assess strength. Right: 20 Left: 12
- progressed one knee to standing pull up and out to increase challenge in standing
- 5-10-22
- Hamstrings recovering and wants to review ball bridge which we did in just slight knee bend as more knee flexion equals more hamstring
- Reviewed wall reach up: weight shifts from the back leg to the front leg as hands go up the wall.
- Seated reach overhead: it is ok to progress reach overhead and progress thoracic extension as long as lumbar is not moving excessively it is allowed to move
- Below you will see additions to your strength list
- 5-6-22
- Sore hamstrings
- We focused on upper body movements beginning with thoracic extension and overhead movement followed by rotation. Expanding on our passive stretch grabbing a door frame
- These movements can be daily options
- 5-3-22
- A little TFL irritation
- Below we are adding the sidelying leg raise pillowcase at wall option and hamstring loading progression with ball. You will see those listed below
- 4-29-22
- Had SI injection and feels like it hit the right spot
- plank heelraise: feet slightly further away to have shoulders further back and dont let pelvis drop
- band fly/reverse fly on one knee: you can add a little thoracic rotation as tolerable
- Daily Movements:
- Keep your favorite 2 through the day: 1/2 kneel and hands up high
- Other daily movements: 1/2 kneel clock, 50.1) PRONE Hip IR/ER Iso Followed by active IR VIDEO,
- 137.1) Counter Step Back Reverse Lunge VIDEO
- we did this stepping back and stepping sideways
- #6: Adductor activation and isometrics: gentle 5 sec holds not too much effort
- 37) Hip ER/IR With Knee Flexed Laying On Back VIDEO
- 137.1) Counter Step Back Reverse Lunge VIDEO
- Strength
- Page 1
- 67.1) Plank Heelraise VIDEO
- 10-20 reps
- 97.2) Band Resist Hip Extension at Table VIDEO
- Stand up tall at ladder or high dresser
- Avoid upper body lean
- 10-20 reps
- 67.1) Plank Heelraise VIDEO
- Page 2
- 181) Standing Single Leg Adductor Band VIDEO
- 10-20 reps
- 180.3) Standing Band Adductor 3 Position Rotation VIDEO
- We did yellow 5 reps each position (5-27-22)
- 5 reps for each 5-31-22
- 180.2) Standing Band Adductor Lateral, Forward, Backward Step VIDEO
- Forward and back step 5x each with yellow (5-27-22)
- 174.1) Updated Sidelying leg Raise Pelvic Position VIDEO
- 5 sec holds for each 5-20 reps
- Option #2:
- 173) Side Lying Straight Leg Raise with Wall VIDEO
- R 15, L 12….set 2: R 15, L (5-27-22)
- 5-31-22: R: 20 L: 20
- 173) Side Lying Straight Leg Raise with Wall VIDEO
- 181) Standing Single Leg Adductor Band VIDEO
- Page 3
- Page 4
- Page 5: Forward reach progression
- 152.4) FUNCTIONAL REACH VIDEO
- You reached 11 inches
- 8-15 reps
- 155.3) Band Around Anterior Pelvis Drill VIDEO
- 8-15 reps
- 152.4) FUNCTIONAL REACH VIDEO
- Page 6
- 157) Band Extension Deadlift VIDEO
- 8-15 reps
- You can just do a pull down without moving hips to start
- 57.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
- 8-15 reps
- 136.1) Band Press with Step VIDEO
- 10-20 reps
- faster with forward step
- 157) Band Extension Deadlift VIDEO
- Page 7
- Page 8
- Plank/ Bear options
- 72) Push Up Plank Hip Ext VIDEO
- 5sec holds each leg
- 81) Basics of Bear with Leg Lift VIDEO
- 30sec to 2 min
- 79) Bear Hip Extension->Mountain Climber VIDEO
- slider option
- 72) Push Up Plank Hip Ext VIDEO
- Hip Thrust
- 99.1) Double Leg Updated Bench VIDEO
- 5-20 reps
- 99.1) Double Leg Updated Bench VIDEO
- Plank/ Bear options
- Page 9
- 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
- 8-20 reps
- 10 reps on 5-27-22 with yellow
- 10 reps on 5-31 with yellow
- 143.1) Low Row Cable Machine VIDEO
- 10-20 reps
- 5-27-22 Red 10 reps
- 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
- Page 10
- Page 1
- 4-22-22
- Hands high working well
- reverse lunge step and lateral step doing well and good warm up pre walk
- hip clock 1/2 kneel going well
- Baseline discomfort level has dropped in sitting prolonged and with daily movements
- Getting SI injection today
- gets relief from Taping
- New concepts:
- keep 2-3 daily movements that provide relief which are hands high and 1/2 kneel position
- Movements below fit more so in the everyother day regimen
- As that list grows know that you may start to institute some variety to your strength day. Movements below with an ZZZ are current strength movements. Try to stick with 4-5 each strength day
- ZZZ97.2) Band Resist Hip Extension at Table VIDEO
- 5-10 slow reps mimicking bicycle motion
- ZZZ67.1) Plank Heelraise VIDEO
- 8-15 reps
- ZZZ41.3) Cross Leg AROM with Over Pressure/Isometrics VIDEO
- hip IR seemed to be more tolerable then ER, focus on movement in that direction and complete alternating 5 sec isometrics in the position that is most comfortable, 5-10x easy rocks and 5-10x isometrics
- 4-13-22
- Hip ROM progressing well
- Options to progress
- 1/2 kneel progression into various planes of motion front foot to 1:00 and 2:00
- 50.1) PRONE Hip IR/ER Iso Followed by active IR VIDEO
- standing rocking heel to toe with hands up high
- raise up onto toes as you pull down lightly
- 137.1) Counter Step Back Reverse Lunge VIDEO
- we did this stepping back and stepping sideways
- 4-6-22 Update
- Updates from our discussion
- We talked about possible progression items and making sure to choose one variable at a time
- #1: Kneeling butt to heel motion or more of a tall kneel lean back (you will see a link for both options below
- #2: Gradual increase in the distance between the front heel and back knee when in 1/2 kneel postion to gradually promote more hip extension
- #3: Pool walking: Keep it light first time: forward, backward, lateral
- #4: Modalities: Cryo chamber: Can’t hurt and may impact systemic inflammation
- #5: Quad hip flexor myofascial release in prone instead of supine
- #6: Adductor activation and isometrics: gentle 5 sec holds not too much effort
- 3-30-22
- Discussed the need to increase hip flexion to reduce the compensation of excessive elevation in your pelvis
- Using the theracane/self trigger point in hip flexor to see if it improves the motion into hip ext and rotation
- Daily movements
- 59) Half Kneel Abdominal Isometric VIDEO
- 50.11) Prone Chin Retraction to FP Plank on Knee VIDEO
- Just focus on the first part without the movement up into the plank for now
- 10-15x hold each 5 sec
- 6) Counter Lumbar Extension Progression VIDEO
- Gentle counter lean back
- this can be done gently and often 10x
- 25) Supine Hooklying Quad/Psoas VIDEO
- 60-90sec 2-3 spots
- 18.1) Hands Elevated Variation VIDEO
- elevated childs pose/rocking
- 10-15x
- Strength: Every other day
- ZZZ141.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
- 10-20 reps
- Can be done on 2 knees
- ZZZ141.2) 1/2 kneel and lunge Horizontal Adduction UPdate VIDEO
- 10-20 reps
- Can be done on 2 knees
- 169.2) Supine Clamshell Band X Band Position VIDEO
- ZZZ141.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
- 3-23-22 Update
- Following our telehealth meeting
- Daily movements
- 59) Half Kneel Abdominal Isometric VIDEO
- 50.11) Prone Chin Retraction to FP Plank on Knee VIDEO
- Just focus on the first part without the movement up into the plank for now
- 10-15x hold each 5 sec
- 6) Counter Lumbar Extension Progression VIDEO
- Gentle counter lean back
- this can be done gently and often 10x
- 174.1) Updated Sidelying leg Raise Pelvic Position VIDEO
- 170) Side Lying Clamshell Wall VIDEO
- Every Other Day Movements
- 3-22-22
- I wanted to give you some movements to progress into that coordinate lumbar stability and glute activation
- Following the PRP you are to keep everything pretty gentle for the first couple weeks so if anything causes pain I would hold off on it
- Movements from the 3-16-22 below
- 50.11 should be fine
- 96.1 should be fine with light weight with left hip either knee flexed foot on ground or just keeping left leg out straight
- Lying hamstring stretch may not feel great so don’t force the issue with that one
- 6 should be fine just keep it gentle
- New movements
- 98) Hip Extension Over Table/Bed VIDEO
- Leaning over something whether that be a table or edge of bed
- start off just try to lift the left leg only
- Can also be done in hands and knees
- 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
- This is more of a slide option, initially only slide the left but can advance to sliding the right as left hip tolerates
- 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
- 98) Hip Extension Over Table/Bed VIDEO
- 3-16-22 Update
- Phase 1 movements
- 50.11) Prone Chin Retraction to FP Plank on Knee VIDEO
- Just focus on the first part without the movement up into the plank for now
- 10-15x hold each 5 sec
- 96.1) Laying on Back Weight Pull Over and Band Pull Over VIDEO
- Light weights 3-5lbs, think of this more as the weight increases the stretch but not so heavy that you are struggling 10-15x
- 35) Lying Hamstring Stretch VIDEO
- This is normally what I start with for some light hamstring mobilization. You could try this with knee over arm rest of couch to lessen the amount of hip flexion if hands behind the knee hurts or just skip all together 10-15x
- 50.11) Prone Chin Retraction to FP Plank on Knee VIDEO
- Phase 2: Standing
- 6) Counter Lumbar Extension Progression VIDEO
- Gentle counter lean back
- this can be done gently and often 10x
- 6) Counter Lumbar Extension Progression VIDEO
- Phase 3:
- Gastroc Activation
- 124) Double Leg Heel Raise VIDEO
- Start with hands on high counter, progress to wall
- 124) Double Leg Heel Raise VIDEO
- Gastroc Activation
- Phase 1 movements
- Daily Movements
- This sequence is for every day and can be done multiple times per day as a warm up or col down to activity. It should also be tried when you are in pain and assess if this sequence or any of the movements reduce your pain
- 8-15 reps of each unless listed otherwise
- 16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- Hands far enough forward to minimize groin pain when you rock back
- Try this option to focus more on thoracic extension: The higher the hands the better. They can be up on table height or arm rest of couch. Worry less about the coming forward and just come forward to a neutral plank
- 18.1) Hands Elevated Variation VIDEO
- 26) Self MFR Quad/Hip Flexor VIDEO
- 10 kicks, 5 deep breaths
- Try 2-3 spots in the front of the quad/hip flexor
- HOLD ON THIS
- 105.1) Pelvic Clock Progression into Bridge VIDEO
- KEEP THIS
- 19.1) Rock Heel to Toe Counter Progression VIDEO
- HOLD ON THIS
- Standing Counter Lunge (One of the movements below or both)
- 46) Lying Hip Adductor Stretch VIDEO
- TRY THIS TO MOBILIZE THE HIP BUT MAINTAIN A STABLE PELVIS
