MP: Runner Lateral Hip Ache and IT Band Pain: Phase 5 (4-9-18)

Daily Routine
- Can be completed everyday
- 8-15 reps for each
- 109) Band Around Knees Progression VIDEO
  - Basic Bridge position
  - maintain flat low back
    - Update
      - 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
- 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)
  - 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
  - NEW
    - 141.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
      - THIS CAN BE DONE IN KNEELING OR IN A LUNGE POSITON
      - 8-20 REPS EACH ARM
      - IF THERE IS ANY PAIN, THEN SHORTEN THE STRIDE IN KNEELING OR IN THE STANDING LUNGE
- 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
  - Loading progression for quad/hip flexor
  - NEW:
    - Deadlift Progression/Variations
      - PHASE 1: 157) Band Extension Deadlift VIDEO
        
        BEGINNING OF LOADING GLUTE AND HAMSTRING PRIOR TO A WEIGHTED DEADLIFT