LM: Lateral Hip/Thigh Pain with Prolonged Walking: Week 4

Building from week three, we discussed what was working and what wasn’t
Mobilize the lateral hamstring with the ball and self stretch at the stair or using strap
Stay in a painfree range with strengthening and adjust knee position with gym related movements to imprve their effectiveness
Daily Sequence: Complete 1-2x/day
- Self MFR Ball Glute/Piriformis VIDEO
  - 2-3 spots into the back of your hip each for 10-15 reps
- Side Lying IT Band VIDEO
  - I also discussed with you rolling on top of the tennis ball on your side to hit points along the lateral aspect of your thigh. Lay on each point for 30sec up to 1-2 min
- Self MFR Hamstring VIDEO
  - lateral hamstring start by the hip and work towards the knee
- Bridge with heels close to hips VIDEO
  - Included is an option for a band around the knees to decrease knee pain during the exercise which may be helpful at end of video
  - USE the band around the knees
  - start with 5-10 reps slow
- Lateral Hamstring Stretch Strap and Seated VIDEO
  - step or the strap
Every Other Day: Do the circuit above along with the circuit below
- Hip Extension Over Table/Bed VIDEO
  - 5-20 reps each leg slow
- Double Leg Heel Raise VIDEO
  - 5-20 reps
- Supine Clamshell VIDEO
  - Band around the knees, start with the green and progress to the blue
  - Try for 30-90sec slow controlled motion without pain
- Upper Body Assisted Squat VIDEO
  - band around knees
  - weight on heels
  - feet pretty close (2-3 inches) from what you are holding onto
  - Just short of 90deg
  - 10-20reps
- NEW: Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - We discussed activation of your medial hamstring using the ball
  - Once you have a ball you can do this at home
  - Feet up on ball, keep toes slightly in while keeping knees apart, press lightly into the ball as you roll it words you
  - 10-20reps
Discussed changes to gym related movements
- Leg press: Use the band around the knees
- Leg ext machine
  - single leg, toe slightly out, don;t fully straighten knee if you have pain
  - 10-25 reps slow, extrat set on the weaker leg
- Hamstring Curl
  - Foot turned slightly in while keeping knee out to activate medial hamstring
  - Same as above L leg first, then R then extra set on the weaker side
Current Movements to avoid from week one but we will return to later will be:
- Counter Push Phase 1 VIDEO
  - 5-10 reps each leg
- Step Knee Flexion Intro VIDEO
  - 5-10 reps each leg