- DO THE MOVEMENTS IN BOLD
- Squat with the band at the sink/door
- 8-20 REPS
- Option #1: Bridge
- STEP LUNGE
Hello Kathryn. I spoke with Dr. Ramirez DelToro in regards to your symptoms. I am going to give you some movements below that I would like you to try. Try to pay attention to how they feel when comparing the painful and non-painful side. If any of the movements cause an increase in pain, email me right away and I can make some adjustments as necessary.
- Movement #1: Quad Stretch (3 options, choose one or do them all in various positions
- This can be done throughout the day in the various positions shown below
- Option #1: Lying down on your couch
- Hold each 3-5 sec 8-10x each leg…is it tighter on the painful side?
- Option #2: Seated Quad Stretch
- same as above
- Option #3: Standing
- same as above
- Movement #2: Glute Activation (2 Options)
- You can do both or one
- 8-15 reps for each1-2x per day
- Option #1: Bridge
- Option #2: Hip extension (is it weaker on one side)
- Movement #3: Self massage
- This can be very helpful for some people while others it can cause an INCREASE IN PAIN
- Try out a couple of the positions below, especially at the end of the day…see if it is helpful
- Some patients really love this but if you push on an area that is too sensitive it can make it sore and be more of a negative then a positive
- Option #1: Tennis ball in your glute
- Option #2: Outside of thigh
- 2 options