LM: Lateral Hip/Thigh Pain with Prolonged Walking: Week 5 (7-14-17)

Week 5 important points
- Get leg tired with least amount of knee pain
- Focus on setting up knee position first
- We are having you do more challenging movements now, so make sure you ice afterwards 10-15minutes
Day 1
- Myofascial Release
  - Focus on areas that are most sensitive
  - 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
    - 10-20reps multiple spots along hamstring
- Bridge Band Around Knees Progression VIDEO
  - 10-20reps slow
- Supine Clamshell VIDEO
  - Progress to blue band if you are able
  - 30-90sec
- Lateral Hamstring Stretch Strap and Seated VIDEO
  - step or the strap
  - 10-20x in and out of light tension
Strength Circuit
- Hip Extension Over Table/Bed VIDEO
  - 5-20 reps each leg slow
- Double Leg Heel Raise VIDEO
  - 5-20 reps
- 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
- 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
- Palloff Press Standing Terminal Stance Trunk Rotation VIDEO
  - Check knee position
  - Get as much weight on front foot as possible SHORT OF KNEE PAIN
  - 5x reach in and out
  - 10-15x rotation slowly keeping hips still
  - 4 positions: each foot in front with band on each side of you
Day 2
- Myofascial Release
  - Focus on areas that are most sensitive
  - 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
    - 10-20reps multiple spots along hamstring
- Bridge Band Around Knees Progression VIDEO
  - 10-20reps slow
- Supine Clamshell VIDEO
  - Progress to blue band if you are able
  - 30-90sec
- Lateral Hamstring Stretch Strap and Seated VIDEO
  - step or the strap
  - 10-20x in and out of light tension
Day 3
- Myofascial Release
  - Focus on areas that are most sensitive
  - 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
    - 10-20reps multiple spots along hamstring
  - Bridge Band Around Knees Progression VIDEO
    - 10-20reps slow
  - Supine Clamshell VIDEO
    - Progress to blue band if you are able
    - 30-90sec
  - Lateral Hamstring Stretch Strap and Seated VIDEO
    - step or the strap
    - 10-20x in and out of light tension
- Strength Circuit
  - Hip Extension Over Table/Bed VIDEO
    - 5-20 reps each leg slow
  - Double Leg Heel Raise VIDEO
    - 5-20 reps
  - 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
  - Lunge with Band Around Knee Glute Med Activation VIDEO
    - Small knee bend in front knee
    - Keep back foot straight and rise up onto toes of the back leg
    - Start with goal of 10-20 reps
    - You aren’t moving much so should be able to get up to 20
    - Then progress to 1-2 minutes
  - Palloff Press Standing Terminal Stance Trunk Rotation VIDEO
    - Check knee position
    - Get as much weight on front foot as possible SHORT OF KNEE PAIN
    - 5x reach in and out
    - 10-15x rotation slowly keeping hips still
    - 4 positions: each foot in front with band on each side of you
Day 4
- Myofascial Release
  - Focus on areas that are most sensitive
  - 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
    - 10-20reps multiple spots along hamstring
  - Bridge Band Around Knees Progression VIDEO
    - 10-20reps slow
  - Supine Clamshell VIDEO
    - Progress to blue band if you are able
    - 30-90sec
  - Lateral Hamstring Stretch Strap and Seated VIDEO
    - step or the strap
    - 10-20x in and out of light tension
Day 5
- Myofascial Release
  - Focus on areas that are most sensitive
  - 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
    - 10-20reps multiple spots along hamstring
- Bridge Band Around Knees Progression VIDEO
  - 10-20reps slow
- Supine Clamshell VIDEO
  - Progress to blue band if you are able
  - 30-90sec
- Lateral Hamstring Stretch Strap and Seated VIDEO
  - step or the strap
  - 10-20x in and out of light tension
- Strength Circuit
  - Hip Extension Over Table/Bed VIDEO
    - 5-20 reps each leg slow
  - Double Leg Heel Raise VIDEO
    - 5-20 reps
  - 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
  - Reverse Lunge VIDEO OR Reverse Lunge Towel Slide VIDEO
    - Can do with or without towel under the back foot
    - Pick the one that is less painful or more challenging in a good way
    - 5-20reps slowly in a range short of significant pain
  - Palloff Press Standing Terminal Stance Trunk Rotation VIDEO
    - Check knee position
    - Get as much weight on front foot as possible SHORT OF KNEE PAIN
    - 5x reach in and out
    - 10-15x rotation slowly keeping hips still
    - 4 positions: each foot in front with band on each side of you
Day 6
- Myofascial Release
  - Focus on areas that are most sensitive
  - 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
    - 10-20reps multiple spots along hamstring
- Bridge Band Around Knees Progression VIDEO
  - 10-20reps slow
- Supine Clamshell VIDEO
  - Progress to blue band if you are able
  - 30-90sec
- Lateral Hamstring Stretch Strap and Seated VIDEO
  - step or the strap
  - 10-20x in and out of light tension