- Phase 3: Progress into Single Leg Stance and Functional Loading
- This phase set up a daily sequence that should focus on muscle activation and mobility along with a progression into single leg strengthening required for functional activities
- Each strength circuit with provide various levels of difficulty that should only be progressed to if the previous movement is no longer challenging
- It is once again imperative that you feel no pain or pressure in the previously painful site
- If you do feel any pain, try to move very slowly to that point in the range and then quickly move out of that position
- Emphasis on reps being slow and controlled to maintain control and tension in the correct areas with each rep taking 3-5 seconds IN EACH DIRECTION…that is really slow
- If you do feel any increase in pain, you may be able to decrease it by focusing on the position of the pelvis and abdominal control
- It is recommended to go through the circuit on the strength days 1x initially, but progress to a second set for the following week with 1/2 as many reps for the second set. Your goal is still 5-20 reps for set one and then the second time through the circuit can be 1/2 the reps for each exercise
- Ice is recommended after each session 10-20 minutes
- 5-20 reps for each movement
- Goals:
- Minimize Irritation using ice as needed
- Progressive loading into more of a stretch position
- Incorporate single leg stance required for walking and stair negotiation
- Establish a light sequence to be done daily to focus on mobility and muscle activation
- Day 1: Light Sequence & Strength Circuit #1
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Self Myofascial Release: You are looking for areas that are tender but not overly painful. Below are options that cover the major muscles that cross the hip.
- Glute/Abdominal Isometric Supine Max Knee Flexion VIDEO
- Goal is to lightly activate the glute without pain
- You are attempting to maintain abdominal control
- PHASE 2 PROGRESSION
- Lying Hip Adductor Stretch VIDEO
- Quad Stretch/Activation Progression
- Hamstring Mobility
- Phase 1: Bear to Plank Push Off Loading DNS VIDEO
- Phase 2: Bear to Downward Dog Floor VIDEO
- Phase 3: Down Dog to Up Dog Floor VIDEO
- Strength Circuit #1
- Hip Extension Over Table/Bed VIDEO OR Quadruped Hip Extension progression VIDEO
- Loading Hip Rotation
- Phase 1:Supine Clamshell VIDEO
- Phase 2: Side Lying Clamshell Wall VIDEO
- Laying on Back Weighted Pull Over VIDEO
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Day 2: Light Sequence
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Self Myofascial Release: You are looking for areas that are tender but not overly painful. Below are options that cover the major muscles that cross the hip.
- Glute/Abdominal Isometric Supine Max Knee Flexion VIDEO
- Goal is to lightly activate the glute without pain
- You are attempting to maintain abdominal control
- PHASE 2 PROGRESSION
- Lying Hip Adductor Stretch VIDEO
- Quad Stretch/Activation Progression
- Hamstring Mobility
- Phase 1: Bear to Plank Push Off Loading DNS VIDEO
- Phase 2: Bear to Downward Dog Floor VIDEO
- Phase 3: Down Dog to Up Dog Floor VIDEO
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Day 3: Light Sequence + Strength Circuit #2
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Self Myofascial Release: You are looking for areas that are tender but not overly painful. Below are options that cover the major muscles that cross the hip.
- Glute/Abdominal Isometric Supine Max Knee Flexion VIDEO
- Goal is to lightly activate the glute without pain
- You are attempting to maintain abdominal control
- PHASE 2 PROGRESSION
- Lying Hip Adductor Stretch VIDEO
- Quad Stretch/Activation Progression
- Hamstring Mobility
- Phase 1: Bear to Plank Push Off Loading DNS VIDEO
- Phase 2: Bear to Downward Dog Floor VIDEO
- Phase 3: Down Dog to Up Dog Floor VIDEO
- Strength Circuit #2
- Double Leg Heel Raise VIDEO
- High Lunge at Table VIDEO
- Phase 2:
- Weighted Sidebend VIDEO
- Start light
- Phase 2:
- Glute Med Activation Progression
- Side Lying Straight Leg Raise with Wall VIDEO
- Side Lying Leg Raise Progression to a Stretch VIDEO
- IF THIS CAUSES PAIN….TRY TO STICK WITH THE CLAMSHELL PROGRESSION ABOVE IN CIRCUIT #1
- Loading Hip Rotation
- Phase 1:Supine Clamshell VIDEO
- Phase 2: Side Lying Clamshell Wall VIDEO
- Loading Hip Rotation
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Day 4: Light Sequence
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Self Myofascial Release: You are looking for areas that are tender but not overly painful. Below are options that cover the major muscles that cross the hip.
- Glute/Abdominal Isometric Supine Max Knee Flexion VIDEO
- Goal is to lightly activate the glute without pain
- You are attempting to maintain abdominal control
- PHASE 2 PROGRESSION
- Lying Hip Adductor Stretch VIDEO
- Quad Stretch/Activation Progression
- Hamstring Mobility
- Phase 1: Bear to Plank Push Off Loading DNS VIDEO
- Phase 2: Bear to Downward Dog Floor VIDEO
- Phase 3: Down Dog to Up Dog Floor VIDEO
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Day 5: Light Sequence + Strength Circuit #3
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Self Myofascial Release: You are looking for areas that are tender but not overly painful. Below are options that cover the major muscles that cross the hip.
- Glute/Abdominal Isometric Supine Max Knee Flexion VIDEO
- Goal is to lightly activate the glute without pain
- You are attempting to maintain abdominal control
- PHASE 2 PROGRESSION
- Lying Hip Adductor Stretch VIDEO
- Quad Stretch/Activation Progression
- Hamstring Mobility
- Phase 1: Bear to Plank Push Off Loading DNS VIDEO
- Phase 2: Bear to Downward Dog Floor VIDEO
- Phase 3: Down Dog to Up Dog Floor VIDEO
- Strength Circuit #3
- Balance Progression
- Phase 1:Counter to Wall Single Leg VIDEO
- Phase 2:Two Posts Four Point to Single Leg VIDEO
- Phase3: Sagittal Plane Stability VIDEO
- Band Pull Down 3 Planes VIDEO
- Upper Body Assisted Squat VIDEO
- May use band around the knees if able
- Balance Progression
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Day 6: Light Sequence
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Self Myofascial Release: You are looking for areas that are tender but not overly painful. Below are options that cover the major muscles that cross the hip.
- Glute/Abdominal Isometric Supine Max Knee Flexion VIDEO
- Goal is to lightly activate the glute without pain
- You are attempting to maintain abdominal control
- PHASE 2 PROGRESSION
- Lying Hip Adductor Stretch VIDEO
- Quad Stretch/Activation Progression
- Hamstring Mobility
- Phase 1: Bear to Plank Push Off Loading DNS VIDEO
- Phase 2: Bear to Downward Dog Floor VIDEO
- Phase 3: Down Dog to Up Dog Floor VIDEO
- Light Sequence: One set 5-20 reps of which ever part of each progression works best for you
- Day 7: Rest Day
- Repeat for the following week
