- Day 2:
- Important points
- Review Myofascial Release Options: Start with the hip and gradually work your way down the leg
- Glute activation into a stretch without exccessively loading the lateral aspect of knee
- Progression from straight leg to bent knee for functional squatting and jumping based movement
- Establish trunk control and position of pelvis prior to each exercise
- Do the movements below as a circuit completing each for 8-20 reps or 30-90sec as specified for each movement below
- Do all movements slow and controlled short of pain
- This sequence can be done 1-3x/day and should be used when you have pain, or as a warm up/cool down to activity
- Ice is a good idea if you have any soreness afterwards or as needed following other activities for 10-15minutes
- Daily Sequence
- These movement can be completed daily and will help to minimize tightness and discomfort
- Self MFR Ball Glute/Piriformis VIDEO
- This was the replacement for the sidelying IT band position
- each spot for 30-60sec
- A precursor to this would be standing with the ball between you and the wall
- Back against the wall may be easier if lying down is not an option
- Self Myofascial Release Side Lying IT Band VIDEO
- Progress to this as tolerable but don’t rush it
- This should be uncomfortable on a 0-10 pain scale it should be no more then a 3 or 4
- Once you find a tender point try to keep pressure on that spot minimum of 30sec maximum of 1-2minutes
- It should stay the same or feel better as you are in the position, if it is hurting more as you do it, avoid that spot for now
- Hit various spots along the lateral thigh
- Pelvic and core awareness drills
- This is demonstrated below lying on your back and hands and knees
- This does not have to be done as a separate exercise but as a precursor to each movement below 5x
- Bridge Band Around Knees Progression VIDEO
- 8-20 reps slow with a 5 sec pause at the top of the bridge
- Keep abdominal tension and pressure on HEELS
- Seated Flexion and Child’s Pose Breathing VIDEO
- Breathing shown in sitting and on hands and knees, you can stick with the hands and knees position
- 5-10 deep breaths
- Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- Try to maintain lower abdominal tension as you rock forward without compensating by rounding your shoulders
- 8-20x
- Double Leg Heel Raise VIDEO
- Keep feet straight and pressure through big toe
- 8-20reps
- Strength Circuit: Every other day
- Complete 3-4 days per week
- Preferably not on days with a lot of sport related activity unless able to be done afterwards
- Complete 2 sets of the circuit, first set to fatigue(either for time 30-90sec or 8-20reps)
- second set cut each exercise reps/time in half
- Side Sit with Rotation and Glute Isometric VIDEO
- Side Step Band Progression VIDEO
- Red band 8-20 reps or 30-90sec
- Start standing on left leg with band around right foot, then switch to other leg
- Palloff Press 1/2 Kneeling Variation VIDEO
- Focus on foot and knee position along with abdominal control
- Begin with red band and just do the first part of the video with the press
- Complete each position 8-20 reps or 30-90sec
- If you reach 20 reps or 90sec progress to second part of video with controlled trunk rotation
- After a week of this routine
- Try to add the band around the knee position….I will add this soon in a video
