Do the bold movements every day. Try each of the circuits below every other day doing one each day 10-20 reps of each movement, and then a second set doing 1/2 as many reps for each as you did first set. These movements are more challenging so be careful
It sounds like phase 1 went well. Keep doing those movements everyday and try to mix in the movements below in everyother day with the phase 1 movements. It is going to start to progress the lunge along with other movements needed for running and pushoff. Be carful with these new movements because they are more challenging and have the potential to create pain if done too aggressively. If any of them bother you or feel they are causing pain stop doing them and emial me and I will make changes as necessary. The sequence below is what you will do everyother day combining phase 1 and 2. Try for 5-20 reps of each slow and controlled
Goals: Identify mobility deficits that are severely restricted, different on the painful side, movements that reduce your symptoms
Activate muscle groups that have been not been engaging properly: Can you feel the the muscles engage in the same way that they do on the non-painful side? How does it feel different on the involved side?
Become aware of maintaining spnal stability and not compensating in the back as you attempt to isolate glute activation and hip mobility
Daily Movements: Meant to begin with proper abdominal stabilization and lightly move into restricted directions without increase in symptoms. This initial phase is more of an assessment to find your specific limitations as well as how you respond to certain positions. You need to be able to delineate between what is good and not good for you. As you are doing any of these movements keep the following in mind
It is good to feel tension or pulling as long as it feels the same or easier to do as you do it and you do not have any increase in symptoms afterwards
The first time through any movement do it very lightly, we are going to be stressing some sensitive areas and you will be surprised how this controlled movements can increase pain if done too aggressively, you can always push it a little harder the next time.
If you have soreness try to assess which movement is producing it. Do each very slow and controlled instead of pushing for 20 reps right away
Complete each 5-20x 1 set 1-2x/day as a sequence. You can do many of these lightly throughout the day which is a good idea to keep your hip from tightening up
