JF: TFL, Deep Hip ER, and Proximal Hamstring Pain in a Runner along Neck Related Symptoms: Week 3 (10-8-17)

This week will attempt to include a new strength circuit as well as some adjustments to your warm up routine. The warm up will adjust to include a couple movements that are focused on activating your glute prior to running. As mentioned in our email, if any of then increase pain or pressure in the groin, email me and I will make some adjustments.
Organization of the week should look something like the list below
- Monday: Daily Sequence + Circuit 1 and 2
- Tuesday: Daily sequence
- Wednesday: Daily Sequence + Circuits 2 and 3
- Thursday: Daily Sequence
- Friday: Daily Sequence + Circuits 3 and 1
- Saturday and Sunday: Daily Sequence
Daily Sequence
- Try for one set of each movement 10-15reps
- This sequence is meant to be a warm up prior to running or simply a sequence to do end of the day or first thing in the morning
- It should not take long
- It should be attempted when you have pain to possibly reduce symptoms
  - Number One: Self Myofascial Release
    - I know you mentioned you have done some of this already
    - I encourage you to try some of the techniques below, you do not need to hit every point but try to establish areas tht feel significantly different on your probelmatic side as points to focus on
    - Self MFR Quad/Hip Flexor VIDEO
    - Side Lying IT Band VIDEO
    - Self MFR Ball Glute/Piriformis VIDEO
  - Number Two
    - Shoulder Extension/Internal Rotation Bridge VIDEO
      - This combines shoulder mobility, quad stretch, light glute activation
      - 8-20 reps slow and controlled
  - Number Three
    - Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
      - Can be done seated or lying on a foam roll as depicted
      - In place of a foam roll, a yoga mat or thick towel roll will work
      - 8-20 reps
      - The chin tuck can be awkward, see video below for more instruction
        
        Deep Neck Flexor Activation Head Supported Chin Tuck VIDEO
  - Number Four
    - NEW:
      - Cross Leg Contract Relax Posterior Hip VIDEO OR Cross Leg Contract Relax Seated VIDEO
      - The feeling has to be in the butt and not the groin or anterior hip
  - Number Five
    - NEW:
      - Try this position as an alternate to the ones below
        
        1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
    - Hip Extension Options: Choose one or both
      - 21) Band Resisted Hip Extension Mobilization VIDEO
      - 22) 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
Strength Circuits: 3 days a week we will start to build a strengthening routine
- Goal is 8-20 reps or 30-90sec for each movement
- Go through the 3 movements to fatigue in the parameters above
- Go through a second set but half as many reps for each movement as the first set
- Do this for each circuit listed below
- Circuit#1
  - Quadruped with Physio Ball Hip Extension VIDEO
    - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
    - 8-20 reps slow, each leg
  - Basics of Pelvic Control Pre- Bear Position VIDEO
    - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
      - Basics of Bear with Leg Lift VIDEO
  - Step Knee Flexion Intro VIDEO
    - Exaggerates the running stride
    - Make sure foot on the ground is straight and you maintain some lower abdominal tension
    - 8-20reps each leg
- Circuit#2
  - Laying on Back Weight Pull Over and Band Pull Over VIDEO
    - Start with light weight and a slow and controlled movement over head
    - Stick with the lying down version with dumbbells
    - Start light 3-5lbs each hand
  - Hip Thrust Progression
    - Double Leg VIDEO
      - can have back on a weight bench or edge of couch instead of ball
  - Sidelying Leg Raise Progression to a Stretch VIDEO
    - Pay attention to the details on this one
    - Don’t lift the leg too high
    - Even if you are on the floor, keep it to a small amount of motion
- Circuit #3
  - Counter Push Phase 1 VIDEO
    - Try sticking with one side at a time
    - Slowly bring one knee up towards counter or hands against wall and then straighten leg behind
    - Goal 30sec-2 min
    - make sure you keep shoulders down and don’t tense your neck as your arms get tired
    - You may want to do one leg, then do the movement below, then come back to do the other leg so your arms get a break
  - Double Leg Bridge Phase 3 VIDEO
    - This can be done with feet up on the edge of chair or couch if you don’t have a ball
    - If this causes pain at the top of the hamstring, straighten the knees more and it will be less stress on the hamstring
    - Don’t worry about going up too high
    - Goal is to feel tension in the hamstring but not pain
    - 8-20 reps slow
  - Squat Pulses In Short Range VIDEO
    - May use a light band around the knees of there is knee pain or significant grinding around the knee
    - Stay in the deepest range possible and do small pulses for 30sec-2 minutes
    - This should be pretty challenging, but make sure you have no joint pain