SB: Chronic R Groin/Adductor Pain: Week 4 (May 1-7 2017)

Week Four Program: Your main issues at this point appear to be your quadricep tendon, plantarfascitis, adductor tendon

• Emphasis is to continue to build on the movements in your current program
• The program will set up a progression sequence for the five movements that we have established thus far
• Only progress to the next movement in the list when you feel you can complete 20 reps without pain or significant fatigue
• You should continue to do the tennis ball daily, especially as a warm up to the activities we cover in week one
• This fourth phase will continue to evolve into more challenging activities to improve functional strength
• This phase will continue to emphasize specific progressions that should only be progressed to when the previous movement is no longer challenging
• The structure will be spelled out below to minimize the risk of significant irritation
• Continue to utilize the tennis ball everyday or the post option below
  • Self Myofascial Release Options
    • Supine Hooklying Quad/Psoas VIDEO
    • Self MFR Quad/Hip Flexor VIDEO
    • Self MFR Hamstring VIDEO
    • Self MFR Ball Glute/Piriformis VIDEO
  • Other Light Movement Options that can be done throughout the day
    • Shoulder Flexion Seated->Standing VIDEO OR
    • Deep Neck Flexor with Thoracic Extension Seated and Foam Roll VIDEO
• The strength sequences below should only be done 3 days in the week with lighter movements above done everyday
• Each movement with include a progression
  • You will do phase 1 for a movement 10-20 reps, if you are able to do 20 reps, you will the complete phase 2 10-20reps, if you achieve 20 reps then try phase 3. If you get to phase 2 and you can only do 10 or it starts to cause some discomfort, you stop there and do not progress to phase 3. You then progress to the same progression for the next movement sequence
• Day 1
  • Movement #1
    • Phase 1 Seated Slide Hamstring and Quad Stretch VIDEO
    • Phase 2 combines the movements below
      • Supine Quad Stretch to Hamstring Stretch VIDEO
    • Phase 3:
      • 1/2 Kneel Anterior Lunge Single Arm Overhead Reach VIDEO
  • Movement #2
    • Double Leg Heel Raise VIDEO
    • Regression:
      • Seated Heelraise VIDEO
    • Phase 2:
      • Double Concentric/Single Leg Eccentric VIDEO
    • Phase 3:
      • Single Leg Concentric/Eccentric VIDEO
  • Movement #3
    • Heels to Butt on Floor Phase 1 VIDEO
    • Phase 2
      • Heels to Butt on Floor Marching Phase 2 VIDEO
    • Phase 3
      • Heels to Butt on Floor Single Leg Phase 3 VIDEO
  • Movement #4
    • Lying Hip Adductor Stretch VIDEO
    • Phase 2
      • Standing Adductor Isometric VIDEO
    • Phase 3
      • Standing Adductor Slide VIDEO
  • Movement #5
    • Seated Quadricep Isometric VIDEO
    • Phase 2
      • Supine Quad Isometric in a Stretch VIDEO
    • Phase 3
      • Tall Kneel Lean Back VIDEO
  • Movement #6
    • Phase 1
      • Supine Clamshell VIDEO
    • Phase 2
      • Side Lying Straight Leg Raise with Wall VIDEO OR
      • Side Lying Leg Raise Progression to a Stretch VIDEO
• Day 2:
  • Self Myofascial Release and any movements that generally feel good
• Day 3
  • Movement #1-6 Progression
• Day 4
  • Self Myofascial Release
• Day 5
  • Movement #1-6 Progression
• Day 6
  • Self Myofascial Release