JP: Constant Ache in the Upper Right Leg Especially After Tennis: Patient Waiting for PT Eval Phase 1(1-28-19)

  • 3-6-19 Program Update
    • Movements to do 2x/day
      • Seated Reach overhead back against the chair: wider grip for less shoulder pain
      • Seated quad stretch
      • Feet apart Stretch at the counter: the video shows the rock back just do it with feet apart
    • Movements for 1x/day
      • Door Squat: 8-15 reps
      • Wall Plank with leg lift: 5-10x each leg
      • Step Lunge: 8-15 each leg
  • Hopefully you are about to learn a lot this first week
  • This week is designed to add a new movement every 2 days to assess your response to each exercise
  • Your goal is to get through each movement without increase in symptoms
  • With each exercises you should ask yourself a very important question
    • IS MY PAIN GETTING BETTER, GETTING WORSE, OR STAYING THE SAME?
    • This goes for during the exercise, after the exercise, and the following day
    • If the answer is getting better or staying the same….THAT IS GOOD
    • If the answer is it hurts a little, with only mild pain afterwards that is gone the next day…ALSO GOOD
    • If the answer is it is getting worse the more I do it OR I know this is going to hurt when I am done OR I was really sore after and had trouble sleeping OR It hurt for 2-3days after doing that exercise…. NOT GOOD…I HOPE YOU GET THE IDEA
  • I know this is a little repetitive, but you have to understand….I have no idea what you are feeling when you do this stuff and any exercise you do can be helpful or harmful depending on what you are personally getting out of it
  • Your goal is not to be really good at these exercises…your goal should be “I am going to do the movement he is talking about, I am going to do it slow and controlled, if I feel pulling or muscle fatigue, that is good, if I feel pain I will see if I can stop just short of pain but if that is not possible I am going to hold off and email him. My goal is to get through each movement, even if I make it easy so that I can prove to Dr. Brad that I am able to control my body during these very basic movements and then he will be able to give me harder stuff that gets me closer to my goals”
  • I run into some road blocks with this online approach, and above is the big one
  • Goals:
    • Minimize Irritation using ice as needed
    • Avoid over stretching, this will likely cause significant pain
    • Light controlled motion well short of pain, this week 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 & 2
    • 98) Hip Extension Over Table/Bed VIDEO
      • Really try to keep the knee locked out completely straight as you lift the leg
      • Hold at the top for 5 sec
      • Lying over the edge of a bed or dining room table works well
  • Day 3 & 4
  • Day 5 & 6
  • Day 7
    • Email me with feedback from the week