MP: Runner Lateral Hip Ache and IT Band Pain: Phase 3 (3-19-18)

Email Follow up
- This week went well, likes hip flexor with tennis ball stretch
- Pain in hip flexor/quad since race
- Unable to run since irritating it from 1/2 marathon
Updates below in bold
Daily Routine
- 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
- 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
- 27) Side Lying IT Band VIDEO
  - Another option to reduce lateral hip/leg soreness
  - If it is too sensitive avoid it for now
  - OPTION 2
    - 38) Self MFR Ball Glute/Piriformis VIDEO
      - This may work out better if the IT Band itself is too sensitive
- 24.1) 1/2 Kneel Post Isometric with Hip Flexor Stretch VIDEO
  - Pulling without pain
  - Use a mirror again to watch low back position
  - SUBSTITUTION
    - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
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
- 149.1) Squat Pulses In Short Range VIDEO
  - Keep feet close to whatever you are holding
  - Goal 30-90sec
  - Keep weight on heels to get more activity in the glute and hamstring
  - CHANGE: (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
      - 81) Basics of Bear with Leg Lift VIDEO
        
        hold each leg lift for 5 sec, alternating legs while maintaining the bear for 30 sec to 2 min
        
        If there is pain, don’t do the leg lift and just hold the bear position
        
        ALTERNATE OPTION
        
        71.1) Plank With Single Arm Holds High to Low VIDEO
- 56.2) Lying on Weight Bench Pullover VIDEO
  - This will activate your hip flexor lightly into a stretch
  - can do this on weight bench like in the video or lying on an exercise ball
  - 8-15reps is the goal
    - Option 2
      - 57.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
        
        can be done kneeling or in a lunge if bothers the knee to kneel
        
        144)Anterior Lunge with Overhead Reach VIDEO
        
        Lunge and kneeling position shown in this video with reach overhead without band
- Gluteus Medius Activation Choose 1
  - Goal: 8-20 reps
  - Phase 1: 169) Supine Clamshell VIDEO
  - Phase 2: 174) Sidelying Leg Raise Progression to a Stretch VIDEO