LM: Lateral Hip/Thigh Pain with Prolonged Walking: Week 8 (9-8-17)

Week 8 important points

  • Positioning of knees with squatting and going up and down stairs, trying to avoid letting the knee cave inward
  • Some updates in BOLD below in regards to program changes
  • Everyday Movements
    • Abdominal Control With Hamstring Curl Phase 2 VIDEO
      • Just keep toes straight up towards the ceiling and feet apart
      • Begin by rolling ball into as deep of a knee band as comfortable and then all the way out straight letting heels raise off ball
      • If that feels fine, press into the heels as you move in and out of the knee band
      • 10x-15x
    • Bridge Band Around Knees Progression VIDEO
      • 10-20reps slow
      • Stop if you begin to feel knee discomfort
      • This felt better after doing the ball roll above
      • Make sure you keep outside of foot lined up with outside of heels
    • The above 2 exercises can be done multiple times a day
    • Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
      • In the video I rock further forwad then we discussed which is fne for you to do but the improtant part is rocking slowly back towards your heels
      • 5-10x
      • This is supposed to be easy
    • 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
  • Every Other Day: Do the sequence below which includes the daily movements above: Follow the order listed below
    • 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
      • Stop if you begin to feel knee discomfort
      • This felt better after doing the ball roll above
      • Make sure you keep outside of foot lined up with outside of heels
    • Squat Pulses In Short Range VIDEO
      • Do this with the blue band around knees for 1-2 minutes
      • Feet slightly wider with outside of feet around the outside of hips
    • Tall Kneel Lean Back VIDEO
      • If you feel this in the knee, don’t do it that day
      • Goal is to feel tension in the quad
      • May be a good idea after this one to stand and walk or try to squat to make sure it does not increase pain in the knee
        • Progress to blue band if you are able
        • 30-90sec
    • Abdominal Control With Hamstring Curl Phase 2 VIDEO
      • Just keep toes straight up towards the ceiling and feet apart
      • Begin by rolling ball into as deep of a knee band as comfortable and then all the way out straight letting heels raise off ball
      • If that feels fine, press into the heels as you move in and out of the knee band
      • 10x-15x
    • Double Leg Heel Raise VIDEO
      • 5-20 reps
    • Supine Clamshell VIDEO
    • Quadruped with Physio Ball Hip Extension VIDEO 
      •  Stay in the same small lift position, but gradually increase the amount of time you hold the leg in the air
        • Start with holding 5 sec….then 10sec….15sec….continue to add 5 sec each time you lift the leg until you get fatigued….example: I just got to 20sec hold and it was very tiring so I don’t think I can do 25sec….so you stop at 20sec
      • This is to replace the over the bed position
      • Start by tensing your abdomen and straightening one knee
      • If that feels fine and you have no pain in the back, you can lift the straight knee off the ground
      • Get body further over the ball and you will be able to lift straight leg more
      • work up to 10-15 holding each 5 sec
    • Progression in single leg balance:
      • Phase 1:  Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
        • Goal is to do this for 90sec without pain
      • Phase 2: progress to standing on one foot for 5 sec before shifting weight back onto the back leg
        • Goal: once again total time of 90sec
      • Phase 3: Progress the amount of time on one leg, start with a 5 sec hold, then a 10sec hold, gradually ramping up each time by 5 sec until you have some fatigue or discomfort stopping at a maximum of 30sec
    • After thinking about it….just hold on the pallof press until you see me next week