You should probably be doing some strength and mobility work in that area to prevent it from happening again. A lot of people, myself included, have this issue multiple times.

OP- mind telling us what kind of exercise your new PT prescribed

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Posted by GEAUXLPOST

Member since Sep 2012

1350 posts

Posted on 3/6/24 at 8:48 am to Yeti_Chaser

quote:
OP- mind telling us what kind of exercise your new PT prescribed

This might be lengthy, but I'll try to keep it brief:

PT uses an app and programs each week for me based off my feed back and progression. Our first in person session was a 90 minute 1 on 1 evaluation. I go into the clinic twice/month. There are no other patients in the clinic during your appointment, its 100% 1 on 1. No time fillers like stim, all hands on. I leave sweating my arse off usually.

At first, it was just Knees to chest, press ups, Pelvic Tilts, nerve glides, trunk rotations, quadradep rockbacks, QL stretches, some thoracic stretches, breathing exercises. In this stage, I could kind of do these, but with very little ROM. I could not do a cat cow at all, so he had me work on Posterior pelvic tilts. Once my pain started decerasing and my ROM started increasing, he progressed me.

I moved to banded isometric clam shells, box squats, incline push ups, childs pose (as best I could),segmented cat cows,glute bridges, plank variations, incluned mountain climbers, etc.

I am now up to weighted jefferson curls,dumbbell deadlifts, feet elevated glute bridge, goblet squats, Mountain Climbers.

Every day I walk, quadraped rockbacks, bird dogs, deadbugs, childs pose, and standing QL Stretches. I've been able to ride my road bike, so I've thrown that in a few days a week. I also added 25lbs to a pack this week and went for a 2 mile ruck.

Right now he is basically programming 2 workout days, 2 Mobility/Stretch Days, and 2 Walk/Active recovery days.

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Posted by tigernurse

Member since Dec 2005

30591 posts

Posted on 3/6/24 at 9:03 am to Yeti_Chaser

quote:
You should probably be doing some strength and mobility work in that area to prevent it from happening again. A lot of people, myself included, have this issue multiple times.

You’re probably right. My injury was a result of improper body mechanics used suddenly trying to turn a 650lb vented COVID patient who became unstable during a repositioning turn so I had to move quick and get him back settled.

During the 6 months of therapy before the PRP injections, the PT focused on teaching me how to engage my core during everyday activities so that my core is strong and engaging those core muscles comes naturally now.

When I run now, I am still mindful and focus on my core, posture and whatnot.

But you’re right. I probably need to add some strength training in.