SGC: Hip Pain with Small Labral Tear: Phase 2 (7-30-18)

 

  • Email Feedback
    • 1/2 kneel post isometric: painful on the knee
    • No increase in pain otherwise
    • Pelvic awareness the most useful addition to her current regimen
    • Nothing providing significant pain relief
    • Myofascial release helps temporarily
    • Holding movements in the most painful (Yoga class irritated it)
      • Stretch initially feels good but then steady pain following: Hip, knee, hamstring
  • My feedback
    • This weeks I want to work on testing some isolated strength positions to assess weakness in one leg versus the other. These movements will be low intensity and high reps. I am looking for you to give me a comparison of how it feels on the right compared to the left. I want to see from an endurance standpoint if it is much weaker or if it is painful.
    • This week will will set up 2 categories
      • Sorry for the long explanation below, but believe me it is necessary
      • Below the explanations you will fond your movements for the week with new ones in BOLD
        • Light movements that I call “Daily Sequence”
          • This is a sequence that is all about light movement and muscle activation
          • It is meant to improve mobility and possibly serve as a warm up, cool down, or a light sequence in the morning or at night to improve mobility
          • I will continue to give you some alternative options over the next few weeks to include in this sequence
          • The goal is to isolate 4-5 movements that you feel are most effective in moving parts of your body that are stiff/painful and feel that they improve mobility/stiffness
          • You will do one set of 10-20reps for each movement so this sequence should be very quick and user friendly
          • There is something called the “5 Tibetan Rites” that had a great impact on me
            • Basically, these monks for thousands of years did this sequence, some calling it “The Fountain of Youth”
            • I do not necessarily hand out the 5 rites, but I do believe that everyone should have their own personalized version of 5 movements that are not incredibly challenging, that move areas of their body that they do no move enough in their daily life
            • This sequence should be brief and take only 5-10 minutes at the most
            • I do my own 5 rite sequence before bed each night and I do it as a warm up pre workout/wrestling practice/jujitsu
        • Strength Circuits
          • These are meant to challenge you with the goal of creating fatigue or tension in muscle without overloading painful structures
          • Your goal with this is to feel muscle tension and hopefully fatigue
          • Each movement will have a time goal or a rep goal, once you achieve that goal with no negative side effects, you are ready for a new challenge
          • When your body fatigues, you may start to get pain and that is your cue to stop
          • Pay attention to what you feel later that day and the next day
            • Mild pain is alright as long as it goes back to baseline within 24 hours
            • If pain is more severe you have a couple options
              • 1) Ice right after to minimize inflammation
              • 2) Try to decrease the intensity of the exercise by not going through as much range of motion or not pushing so hard
                • In my mind, most exercises can be made painful or not painful by the way that you go about it
                • Example: If I give you a squat variation, there are many ways to decrease risk of pain
                  • Don’t go as deep into the motion, do it slower, keep weight more on the heels, hold an isometric position squat without moving in whatever range is least painful, do only 2-5 reps
                • Have the mind set of getting through new exercises making it super easy just to find a safe zone…you can always increase the challenge from there
    • Daily Sequence: Complete everyday
    • Strength Circuit: Every other day