- 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
- ADJUST THE AMOUNT OF KNEE BEND TO MAKE IT LESS PAINFUL
- USE THE BAND AROUND THE KNEES
- Ball Hamstring Curl to Knee Extension VIDEO
- Keep knees apart and light pressure into heels
- MOVE SLOWLY AND ADJUST THE AMOUNT OF PRESSURE INTO THE HEELS TO MAKE IT LESS PAINFUL
- Hamstring Isometric with Contralateral Leg Raise VIDEO
- Make sure you position your knees to be more straight to be less painful.
- CAN DO THIS WITH A STRAIGHTER LEG IF PAINFUL, ESPECIALLY WHEN RAISING LEG INTO THE AIR
- 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
- CAN ADJUST TO BEING FARTHER OR CLOSER TO WALL
- Lying Hip Adductor Stretch VIDEO
- NEW LYING WITH ONE KNEE BENT AND OTHER LEG OUT TO THE SIDE
- Quadruped with Physio Ball Hip Extension VIDEO
- TRY THIS ONE AS WELL, KEEP BOTH KNEES OF GROUND AS YOU REST BODY ON THE BALL
- DO THE BRIDGE AGAIN AFTER THIS ONE
