LS: Anterior Hip/Groin Pain with Running/Sport Related Activities Week 4

Week 4: March 13- March 19

Expand on previous week to include a few things
- Progressions from some of the current movements you found challenging/helpful
- Progress towards a lunge and single leg stance
  - Really important as we progress more towards single leg activities that you stop as soon as tension begins to turn into pain
- Ice may be necessary after sessions to diminish the risk of pain/soreness the following day
- You will alternate a light day with a more challenging day
- This will bring us to the end of our 4 weeks. I would like to hear from you again next weekend and we can discuss how things went and where we go from here. Feel free to email me through the week with any questions.
All standing activities should be pain free
Emphasis on slow controlled movement with progression of balance exercises and ability to coordinate various muscle groups to work together
Continue with the goal of 30sec to 2 minutes or 5-20reps
I would like to know which movements are easy versus challenging so I can make adjustments based on your progress
If any movements cause pain or you have any increase in pain, don’t do that movement and I will give you a substitute. Ice following sessions to reduce pain or soreness 10-15min
Day 1
- I GAVE YOU MANY PROGRESSIONS TODAY, BE CAREFUL!!!, THIS IS WHERE MANY PEOPLE PUSH TOO HARD AND IRRITATE THEIR SYMPTOMS. DO ALL OF THE NEW MOVEMENTS LIGHTLY THE FIRST TIME AROUND
- Heels to Butt on Floor Phase 1 VIDEO
  - May Progress to the movement below if you are able to achieve 20 reps without fatigue
    - Heels to Butt on Floor Marching Phase 2 VIDEO
- Basics of Bear with Leg Lift VIDEO
  - First time through the circuit, keep this version of the bear
  - Second time through the circuit try the variation below
    - Bear Hip Extension->Mountain Climber VIDEO
      - If feet staggered feel fine progress to end of video with foot on towel
      - Do on both sides
- Tall Kneel Lean Back VIDEO
  - We will keep this one, like you said, it is a good position to load the quads without irritating the groin
- Double Leg Heel Raise VIDEO
  - Progress to single leg heel raise in a push off / elevated lunge position
    - make sure the leg behind you feels only light tension on the groin, if there is pain don’t go quite that far into the movement
    - Phase 1 Heel Raise in Hip Extension Supported VIDEO
- Double Leg Bridge Phase 3 VIDEO
  - Once you get to 20 reps, you can progress through the sequence below. Continue to do these slow and controlled and make sure your feet are pointing straight up to the ceiling and not turning out

Day 2
- Bear to Downward Dog Floor VIDEO
- Seated Quad Stretch Foot Under Chair VIDEO
- Down Dog to Up Dog Floor VIDEO
- 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
  - Do this one lightly the first time through
Day 3
- Sidelying Leg Raise Progression to a Stretch VIDEO
  - Stay with the movement above for the first set, second time through try to progress into a single leg progression
    - Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
- Side Sit with Rotation and Glute Isometric VIDEO
- Counter Push Phase 1 VIDEO
  - May follow progression below as able
- Hip Thrust Progression Double Leg VIDEO
  - May progress as able to movement below
    - Single Leg VIDEO
- Upper Body Assisted Squat VIDEO
  - Lets keep this for now, one addition would be to put a resistance band around your knees as you will see in the video below without holding on. For now I want you to hold on but use the band as shown in the video below
    - Squat with Forward Reach Band Around Knees VIDEO
Day 4
- Heels to Butt on Floor Phase 1 VIDEO
  - May Progress to the movement below if you are able to achieve 20 reps without fatigue
    - Heels to Butt on Floor Marching Phase 2 VIDEO
- Basics of Bear with Leg Lift VIDEO
  - First time through the circuit, keep this version of the bear
  - Second time through the circuit try the variation below
    - Bear Hip Extension->Mountain Climber VIDEO
      - If feet staggered feel fine progress to end of video with foot on towel
      - Do on both sides
- Tall Kneel Lean Back VIDEO
  - We will keep this one, like you said, it is a good position to load the quads without irritating the groin
- Double Leg Heel Raise VIDEO
  - Progress to single leg heel raise in a push off / elevated lunge position
    - make sure the leg behind you feels only light tension on the groin, if there is pain don’t go quite that far into the movement
    - Phase 1 Heel Raise in Hip Extension Supported VIDEO
- Double Leg Bridge Phase 3 VIDEO
  - Once you get to 20 reps, you can progress through the sequence below. Continue to do these slow and controlled and make sure your feet are pointing straight up to the ceiling and not turning out
Day 5
- Bear to Downward Dog Floor VIDEO
- Seated Quad Stretch Foot Under Chair VIDEO
- Down Dog to Up Dog Floor VIDEO
- 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
  - Do this one lightly the first time through
Day 6
- Sidelying Leg Raise Progression to a Stretch VIDEO
  - Stay with the movement above for the first set, second time through try to progress into a single leg progression
    - Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
- Side Sit with Rotation and Glute Isometric VIDEO
- Counter Push Phase 1 VIDEO
  - May follow progression below as able
- Hip Thrust Progression Double Leg VIDEO
  - May progress as able to movement below
    - Single Leg VIDEO
- Upper Body Assisted Squat VIDEO
  - Lets keep this for now, one addition would be to put a resistance band around your knees as you will see in the video below without holding on. For now I want you to hold on but use the band as shown in the video below
    - Squat with Forward Reach Band Around Knees VIDEO
Day 7
- Rest Day with email correspondence to let me know how things are going