SC: Proximal hamstring/Adductor Pain with Deep Squat and Running: ROUND 2 WEEK 4 (3-13-18)

Text Follow Up
- Not running so no significant symptoms
- difficulty firing R glute
- sharp pain in high hip flexor with squatting
My reply
- You likely still have some tightness in the R hip flexor. There may also be some anterior hip impingement in the squatting position
- If you are going heavy with a squat you may have to decrease the range
- You may also have better luck with a weight lunge to load hip flexor in a stretch versus repeatedly compressing it
- Try for 8-15 reps of each
  - Movement # 1: Goal 30sec to 90sec
    - Level 1:98.1) Quadruped Hip Extension progression VIDEO
    - Level 2: 81) Basics of Bear with Leg Lift VIDEO
      - Hold each leg lift 5sec alternating legs while knees remain off the ground
    - Level 3: 83) Bear Mountain Climber Speed VIDEO (Goal:30sec – 2 min)
      - Start off slow and do not bring knee up into excessive hip flexion
      - Focus on moving through range without low back moving
  - Movement #2 Goal 8-20 reps
  - Movement #3 : Goal 8-20 reps
  - Movement #4 (Goal 1-3 minutes)
    - 180.1) Physio Ball Kneeling Adductor and Trunk Coordination VIDEO
      - This is a good endurance challenge for adductors/internal rotators to work with trunk control