Finally went to a PT and I’m working on icing, stretching, and ultrasounds during the visits. Anyway, I want to give the flexors a rest as I finally try to rid myself of the issue I’ve had since December, and build up my glutes (medius & minimus) in the process.[/quote]
Sounds like you need a new PT. I was convinced of this at “ultrasound.”
This is a very cookie-cutter, by the book prescription for general knee/quad/hip flexor issues. Let me guess, during your initial assessment, you were told that the PT has a “good idea of what’s going on.” He did a few basic flexibility tests with you, you did some side lying clams while he pushed down on your legs, etc. And lo and behold, your issue is just that you need to strengthen your glutes (especially glute meds) and core, and improve flexibility in hamstrings, calves, and hip flexors! You warm up on the stationary bike, do some stretches for hams, calves, quads, and then banded walks and planks and stuff to “strengthen” that core and glutes. Am I close?
Given you have had pain since December, it sounds like your tissue quality is poor throughout your quads and hip musculature. Addressing those trigger points should come first. Stretching may provide very temporary relief (basically you’ll return to same state by the time you get home from PT), but more than likely it’ll actually be aggravated if you are aggressively stretching it.
As far as ultrasound therapy…tell your PT it’s no longer the 1950s, and also that vibrating belt machines don’t really help you lose belly fat. [/quote]
Okay you hit the nail on the head… In addition to what was recommended below, what would you recommend? I assume since you said it’s tissue quality, foam rolling and…? Thanks for all the answers thus far. I am stopping all aggravating moves, but want to be as aggressive with my treatment as possible. Summer is coming around and at the very least, I’d love to be able to enjoy the outdoors with some sprints.
Foam rolling yes. A standard foam one may not be enough depending on your pain tolerance though. I go into hips with PVC pipe or a lacrosse ball.
Don’t get me wrong, you do need to eventually stretch and work to lengthen your hip flexors and basically “unlock” that joint, but if any stretch is aggravating right now, it’s not the time. I know tissue quality is very hard to measure and can be somewhat subjective, but a basic gauge is the less pain you feel when you dig in with a lacrosse ball or your thumb on a troublesome spot, the better. You know you’re making improvements when going over a troubled area no longer bothers you and just feels like a deep massage.
I’m posting a link here for some good stretches. thegriphouse.wordpress.com/2014/07/15/superior-hip-mobility-a-how-to-guide/
As far as training, how do single leg movements feel?