FF: Right QL Pain in Golfer with R Rotation/Sidebend (3-7-18)

  • 3-7-18
  • 3-4-18 Update
    • Try to give me some feed back on my instructions below
      • Try to assess which movements you get the most out of and if any are specifically helpful
      • Ideally we pinpoint 2-3 movements that feel good even when you are on pain to help reduce or prevent pain from increasing
    • I understand the hamstring and the QL seem to be increased with golf swing
    • I want you to try a couple things for me
    • First
      • I will post my taping techniques for QL and hamstring…I know you have used the tape but everyone’s technique is a little different so I would like you to try mine. I will post a video of it tomorrow
    • Second
      • When something hurts…Your options are to stretch it or lightly move it, massage or dig into it, and activate it
      •  If something hurts, first lines of attack are to massage around the painful area without putting too much pressure directly on it
      • You have to assess is this helpful or making me more sore. I always ask people “Do you feel better, worse, or the same after doing it”. If the answer is the same or better then that is worth exploring.
      • For the QL:
        • Try Movement #10 and #6….do number 6 lightly, it progresses to strengthening but if it is sore don’t progress to the sideplank option
      • For the hamstring
        • Try movement #7, #9 and and #8…#8 starts to activate it so be careful…if there is any significant pain it may not b ready for number 8, but number 8 may work when it is not flared up
  • 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
  • Currently we have standing rotation and sidebending as movements to recheck and make sure the movements i give you to do are helpful
  • Just make sure as you do each movement I give you, don’t go too far too fast. Over stretching will likely increase your symptoms. Move slowly into a light amount of tension without pulling too hard.
  • Movement #1
    • 98) Hip Extension Over Table/Bed VIDEO
      • Glute activation
      • Try for 5-10 reps slow 2x/day
      • How does this feel different on the R compared to the L
      • Do this for the first day
      • Let me know if you have any hamstring pain
  • Movement #2
    • 42.1) Cross Leg Contract Relax VIDEO
      • Self posterior hip mobilization/activation
      • Tightness in this area may contribute to overloading the QL
      • Is there any pain or difference in feeling on the problematic side
      • This can be done lightly throughout the day 5 reps for 5 sec or throughout a round of golf
      • Try adding this to the mix day 2
  • Movement #3
    • 174) Sidelying Leg Raise Progression to a Stretch VIDEO
      • This one should more directly activate/strengthen your problem area
      • Really important to not lift the leg really high…this one is commonly done wrong
      • You want to feel fatigue in your lateral glute but nothing in the low back/QL
      • Email me if you feel it in back
        • do it slow and try for 5-15 reps 1-2x/day
  • Movement #4
    • 127) Step Knee Flexion Intro VIDEO
      • Elevated lunge
      • Good for hip stability and take you into a deeper stride position wihtout low back tension
      • This can also be a good one throughout the day or throughout a round propping foot up on on step/bench, golf cart
      • Hip Flexor typically tightens up and begins to pull at the lower back, Quadratus lumborum will get sore if hip flexor is getting tight on that side
      • 5-15 reps slow
  • Movement #5
    • 41.2) Cross Leg Lower Trunk Rotation Pec Stretch VIDEO
      • This movement mimics rotation but from the bottom up instead of top down
      • Do this slow and make sure not to go too far into a stretch because that can definitely cause pain
      • If this hurts at all after don’t do it, but it does mimic some of the rotation you need for your swing
      • 5-15 reps 2x/day
  • Movement #6 (Added 3-4-18)
    • 10) Standing Shift Correction/ Upper Extremity Abduction with Sidebend VIDEO
      • This is another option to keep QL from tightening up while playing, pre and post golf
      • You will find 2 options in this video
        • With hip sag towards the wall you will probably want your right hand on the wall which will lengthen your R side
        • For the reach up and over option it would be left hand on the wall
        • I would like to know what tightens up as you golf or hit balls
        •  Try the movement above, movement #5, and movement # 2before and after to see if one tightens up more then others and if you do one of those movements intermittently 5-10x as you hit balls does it keep your back from tightening up on that side…let me know
    • Strength Option
      • 90) Side Plank with Lateral Shift Progression VIDEO
        • This takes the wall position above and progresses into a sideplank shift which will stretch and strengthen that area, but it is an increase in load so it can make you sore or increase pain if done too much…so be careful. Hold on this one if you feel anything remotely painful because this can flare things up if it is too much pressure on that area
        • Goal is 30sec-2 minutes
  • Movement #7
  • Movement #8
  • Movement #9
  • Movement #10