MP: Runner Lateral Hip Ache and IT Band Pain: Phase 4 (3-26-18)

Email Follow up: (My responses in bold)

• Exercises working really well
• Band around the knee bridge doesn’t do much but others are going well
• Looking for some exercises for hip flexor/quad with difficulty putting pressure on it
• Yes, I can give you some gradual loading of quad and hip flexor. Just make sure that you avoid going too deep into the knee coming up to your chest with some of the movements I give you. I will give you a progression that goes from easier to more challenging.

• 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
        • NEW
          • 127.1) Step with Ankle Dorsiflexion VIDEO
            • mimics a stride
    • 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
    • NEW: Posterior hip progression
      • Phase 1: 38.1) Cross Leg Basic Rock to Cross leg Progression VIDEO
      • Phase 2: 42.1) Cross Leg Contract Relax VIDEO
  • Strength Circuit
    • Will be spilt into 2 circuits to be completed separately
    • 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
    • Circuit #1
      • 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)
          • LEVEL 1: 114) Abdominal Control With Hamstring Curl Phase 2 VIDEO
          • LEVEL 2:114.1) Straight Leg Bridge Gradual Integration of Bent Knee VIDEO
          • LEVEL 3: 115) Double Leg Bridge Phase 3 VIDEO
      • 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
    • Circuit #2
      • 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
      • NEW
        • Loading progression for quad/hip flexor
          • Phase 1: 60.1) Band LAQ Followed By Isometric Holds VIDEO
          • Phase 2: 63) Kneeling Quadricep Activation Butt to Heels VIDEO
          • Phase 3: 64) Tall Kneel Lean Back VIDEO
          • Phase 4:79) Bear Hip Extension->Mountain Climber VIDEO