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Kinesiology TapeHip flexor application

( ** clean skin first! should last 3+ days)

Self Muscle Massage - 2 minutes each groupOrder: foam roller above/below injury -> foam roller over injury -> cross friction/trigger point (aka deeper muscle work)

Links:

Strengthening

Mobilizations10 reps of each around the injury

Links:

Stretching- 20 second holds/3 of eachLinks:

Basic description: pain/tenderness in the muscles along the front of the hip.

What else could it be: • Nerve impingement• Joint injury (labrum/loose body,

cartilage)• Joint arthritis/degeneration

Need to see a doctor when: numbness/tingling in front of thigh, painful clicking/popping/locking of hip, burning pain into groin.

Treatment Links(use treatment program on left! )

Treatment Protocol

When?

Hurts to walk. Exercises should be pain free.

Yes No Yes Yes LevelOne

Pain free walking, but still painful at effort. If it hurts, back off to lvl one.

Yes Yes Yes Yes LevelTwo

Pain free all daily activities Goal is restore strength + muscle balance.

Yes Yes LevelThree

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calf adductors back of hip

hamstrings front of hip

calf adductors piriformis

hamstrings hip flexors

Hip flexor release front of hip (joint)

side of hip (joint)

Level 1 • pelvic tilt progression• straight leg raises

reps: 1x10 (5 sec hold), 2x10, 3x10; add resistance per video; leg raises- 1x10, 2x10, 3x10, 2x20, 3x30; add ankle weights

Level 2 • bridge• single leg eccentric

same reps as leg raises; advance difficulty per video instructions

Level 3 • steam boats• hanging hip

same reps as leg raises; advance difficulty per video instructions

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