EM: Anterior Hip Pain Phase 1 (Weeks 0-2)

  • Hopefully you are about to learn a lot these first couple weeks
  • I want you to make sure you master these movements prior to progressing to the next phase so do this for 2 or 3 weeks depending on how you feel
    • If it is challenging or PAINFUL, stay with this only for the third week
    • There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
    • If you jump to the next phase and its not going well, DON’T PANIC
      • Go back to the previous phase and incorporate one new move at a time
        • If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
    • Goals:
      • Minimize Irritation using ice as needed
      • Avoid over stretching, this will likely cause significant pain
      • Light controlled motion well short of pain, this phase is meant to be easy
      • Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
    • NOW….Time to get started
      • Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
      • 1-2x/day
      • Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
  • Day #1 and 2
  • Day #3 and4
  • Day # 5 and 6