KP: Ballet Dancer/ Figure Skater Patellofemoral Pain Daily Movements Day 7 (11-1-17)

  • Recap from this week
    • Tightness and pinching in the front of the left hip/groin, significant tightness in the R hamstring
    • elevation of the left pelvis but no measureable difference in true leg length
  • Stick with the sequence below with a couple new options for the use of the tennis ball
  • Daily Sequence
    • These movement can be completed daily and will help to minimize tightness and discomfort
      • Below is a list a various points to use the ball on
      • Try to find the areas that feel most sensitive and focus on them
      • If the ankle/calf hurts, do the one below for the calf, if pain is in the hip try the tennis ball movements around the hip
      •  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
      • Self MFR Quad/Hip Flexor VIDEO
        • This may be helpful to reduce some of the pain in the front of the L hip
      • Self MFR Calf VIDEO
        • This may be helpful for that tight L calf
      • Self MFR Hamstring VIDEO
        • This may be useful for the tighter R hamstring
    • 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
    • Ball Hamstring Curl to Knee Extension VIDEO
      • Keep knees apart and light pressure into heels
    • Hamstring Isometric with Contralateral Leg Raise VIDEO
      • Make sure you position your knees to be more straight to be less painful.
    • Double Leg Heel Raise VIDEO
      • Keep feet straight and pressure through big toe
      • 8-20reps
      • WE discussed doing this 8-10 reps included in the daily sequence
    • Cross Leg Contract Relax Posterior Hip VIDEO
      • Lying on your back, make sure you alter the position as needed to keep pain out of the groin
      • The position below is a more aggressive stretch and if you feel that one more so then the one above you can substitute for the one below.
      • Side Sit with Rotation and Glute Isometric VIDEO
      • Try not to over rotate, make sure you are turning your chest slightly down towards the floor as you rotate
      • 8-10 reps
    • DO THE BRIDGE AGAIN AFTER THIS ONE