SC: Proximal hamstring/Adductor Pain with Deep Squat and Running: Week One

Primary Complaints
- Patient reports symptoms localized to proximal hamstring with possible contribution of the adductor origin medially
- Symptoms increase with deeper ranges of squatting and any attempt to return to quicker movements specific to running
Important Program Information LINK
This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
Each day a new movement will be added to successfully isolate your body’s response to each movement
Each movement should be done for 8-20reps or 30-90sec as specified
You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
If you get to a movement that is painful during the exercise or you ave significant pain the following day, hold on that movement in the next circuit progression
Goals: activate the glute max and med without over activating lumbar paraspinals
- Assess ability to load hamstring mid range
- Assess loading capacity for adductor
- Assess loading of hip flexor with co contraction of abdominals progressing gradually into a lengthened or stretch position
Day 1:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
Day 2:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
Day 3:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 8-20 reps slow and controlled
Day 4:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 8-20 reps slow and controlled
- Adductor Activation
  - You can try which ever movement below allows you to feel the inner thigh flex without an increase in pain. Try both and choose the movement that feels most beneficial/effective
  - Phase 1: Supine adductor Isometric VIDEO
  - Phase 2: Standing Adductor Isometric VIDEO
  - 8-20reps hold each rep for 5 seconds
Day 5:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 8-20 reps slow and controlled
- Adductor Activation
  - You can try which ever movement below allows you to feel the inner thigh flex without an increase in pain. Try both and choose the movement that feels most beneficial/effective
  - Phase 1: Supine adductor Isometric VIDEO
  - Phase 2: Standing Adductor Isometric VIDEO
  - 8-20reps hold each rep for 5 seconds
- Ball Double Leg Bridge Phase 3 VIDEO
  - 8-20 reps with 5 sec hold
Day 6:
- Quadruped with Physio Ball Hip Extension VIDEO
  - May progress to straight leg lift, hold each for 5 sec and then lower back to toe touching floor
  - 8-20 reps slow, each leg
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Shoulder Extension/Internal Rotation Bridge VIDEO
  - This combines shoulder mobility, quad stretch, light glute activation
  - 8-20 reps slow and controlled
- Adductor Activation
  - You can try which ever movement below allows you to feel the inner thigh flex without an increase in pain. Try both and choose the movement that feels most beneficial/effective
  - Phase 1: Supine adductor Isometric VIDEO
  - Phase 2: Standing Adductor Isometric VIDEO
  - 8-20reps hold each rep for 5 seconds
- Ball Double Leg Bridge Phase 3 VIDEO
  - 8-20 reps with 5 sec hold
- Side Sit with Rotation and Glute Isometric VIDEO
  - This movement attempts to activate the glute from a stretch
  - If there is any reproduction of pain or discomfort in the groin stop the movement unless you feel it gets better as you do it
Day 7
- Rest and contact me with your feedback from this week’s test sequence