LV: Glute Med Tendinopathy and TFL Pain with Excessive Hip ROM: Phase 3 (5-21-18)

This week I will make some adjustments based on your feedback
Everything you mentioned in your email is completely normal with it taking at least 6-8 weeks to gain to improve strength
I am going to make some adjustments to the strength circuit below
If you have no improvement after 8 weeks, an MRI would be the next step but I don’t expect you to have alot of changes already
Daily Routine: Try this especially after activity or before bed
- Can be completed everyday
- 8-15 reps for each
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
- 98.1) Quadruped Hip Extension progression VIDEO
  - Once again a mirror is a good idea
  - NEW:
    - 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
      - try with a light band
- 26) Self MFR Quad/Hip Flexor VIDEO
  - Avoid doing this on any area that is really sensitive
  - It should be uncomfortable but not so much that you feel like you con’t relax
  - If this causes any back pin email me
Strength Circuit
- Complete every other day
- Go through the circuit twice, the second time through it do half as many reps or have the time as the first set
- Still do the daily movements the same day
- 124) Double Leg Heel Raise VIDEO
  - Ankle mobility can be part of the problem
  - Use this to activate and stretch your calf
  - Goal 8-20 reps
  - If able to do 20 reps progress to
    - 126) Single Leg Concentric/Eccentric VIDEO
      - Gradually progress 8-20 reps each leg
- HAMSTRING/GLUTE ACTIVATION: (CHOOSE ONE)
- 74) Bear Pelvic Control VIDEO
  - Highly recommend using a mirror
  - Getting this is important because your ability to maintain a flat back will be important for all movements moving forward
    - progress to
      - 71.1) Plank With Single Arm Holds High to Low VIDEO
      - Begin at a higher surface and progress to lower
      - Goal 5-10 sec holds each arm going back and forth with goal of total time 30-90sec…If you get to 90sec go to a lower surface
- NEW:169.1) Supine Clamshell Band in Hands VIDEO
  - Light band try for 30-90sec