MP: Runner Lateral Hip Ache and IT Band Pain: Phase 8 (4-30-18)

Organization
- Day 1: Daily + Strength Circuit #1 (2 sets)
- Day 2: Daily Routine + Agility Movements/return to run
- Day 3: Daily + Strength Circuit #2 (2 sets)
- Day 4: daily Routine+ Agility Movements/return to run
- Day 5: Daily + Strength Circuit #1 + Strength Circuit #2 (1 set of each movement)
- Day 6: Daily
- Day 7: Rest
Agility Routine
- Start slow: 30 sec at each station, 15 sec rest between each
  - 205) Pre Running Pattern with Single Leg Pauses VIDEO
  - 202) Band Resisted Hip Hinge Pre Broad Jump VIDEO
  - 206) Frontal Plane Lateral Skater Jumps VIDEO
  - First time just go through each movement slowly
  - Then try a second time through
  - Ice after…if no significant increase in pain, the next agility day go through a 3rd time
  - Once you can go through 4-5x we will start a return to running progression
  - Return to Run Levels:
    - 1: walk 1 minute, jog 1 minute for 10 minutes
    - 2: same as above for 15 minutes
    - 3: same as above for 20 minutes
    - 4: walk 1 min jog 2 min for 10 min
    - 5: same as above for 15 min
    - 6: same as above for 20 min
    - 7-9: walk 1 min jog 3 min (10min, 15min, 20min)
    - 10-12: walk 1 min jog 4 min (10min, 15min, 20min)
    - 13-15: walk 1 min jog 5 min (10min, 15min, 20min)
    - 16-18:jog only (10min, 15min, 20min)
    - 19-21: jog 1min, run 1 min (10min, 15min, 20min)
    - 22-24: jog 1 min run 2 min (10min, 15min, 20min)
    - 25-27: jog 1 min, run 3 min (10min, 15min, 20min)
    - 28-30: jog 1 min run 4 min (10min, 15min, 20min)
    - 31-33: jog 1min run 5 min (10min, 15min, 20min)
    - 34-36: run only (10min, 15min, 20min)
  - Soreness Rules
    - *These rules are meant to guide your progress through a walking/running program in an effort to allow individuals to progress safely without over training. They are based on the symptoms that you experience during and after workouts. These rules are based on an article in the Journal of Orthopedic & Sports Physical Therapy that set up a program for individuals returning to running following ACL repair.
      1. Soreness during the warm up that continues during the session = 2 days off, drop down a level
      2. Soreness during the warm up that goes away = Stay at that level
      3. Soreness during the warm up that goes away but redevelops during session = 2 days off, drop down a level
      4. Soreness the day after (not muscle soreness) = 1 day off, do not advance program
      5. No Soreness = Advance 1 level once there is no soreness for 3 consecutive attempts at that level
Daily Routine
- Can be completed everyday
- 8-15 reps for each
- NEW:
  - 64) Tall Kneel Lean Back VIDEO
- 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
    - Update
      - Option 1: 66) Tall Kneel 5 Rites Version VIDEO
      - Option 2:16) Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
- 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
- Do one strength circuit each strength day following the organization above
- 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
        
        UPDATE:
        
        129) Phase 2 Heel Raise in Hip Extension Unsupported VIDEO
  - 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
  - 141.1) 1/2 Kneel Band horizontal Abduction with Progression to Rotation VIDEO
    - THIS CAN BE DONE IN KNEELING OR IN A LUNGE POSITION
    - 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
    - PHASE 3:
      - 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
      - PHASE 4:
        
        185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
  - Loading progression for quad/hip flexor
  - Deadlift Progression/Variations
    - PHASE 1: 157) Band Extension Deadlift VIDEO
      - BEGINNING OF LOADING GLUTE AND HAMSTRING PRIOR TO A WEIGHTED DEADLIFT
    - UPDATE
      - PHASE 2:
        
        162) Single Leg Deadlift VIDEO