Any issues in the past with the hip? This sounds like a labral issue based on your description but hard to know without seeing you in person.

Just north of Dallas - Addison/Plano/Carrollton area

No, no issues with the hip in the past at all. It's also only my right hip. It doesn't hurt per se, it just feels unstable. Sometimes I'll throw my leg up on the counter when I get out of the shower to dry my legs. When I go to drop my right leg back down to the floor, it feels like there is a sensation in my right hip area the snaps/pops.

I would get that checked out by an ortho soon. It warrants further investigation.

3D Physical Therapy has several locations in the Dallas area. Give them a look.

What are good exercises to strengthen hip flexors, abs and lower back muscles? I have a Grade 2 adductor (not abductor) strain--- now twice in the past year. I've been running for 45 years and I've discovered the hard way that running hills daily is not enough to keep my legs strong in old age. My physical therapist sent me home after 2 weeks and he does not do preventive maintenance, so I fired him.

What does your lower body routine look like now besides just running?

I just do the PT exercises: donkey kicks, bicycle while laying on my back, scissor raises laying on my side with a 3 lb weight in my sock, step ups using a 4-5 inch book. I did 25 squats (no weights) one day and it made my adductors so sore that I am reluctant to try again. I am working on getting an appointment with a good P.T., but he is booked solidly. I ran one mile on Saturday and it felt tight, so I walked home. That was my first run since December 19th. My adductor injury was on November 19th. That is why I call it a Grade 2 strain.

Been doing PT for 2 month for "rotator cuff tendonitis and arthrosis." Was not progressing at all, and had MRI on Friday. Met this morning and it was AC joint narrowing. Dr gave me an injection directly into the joint and encouraged me to continue the same exercises at home. I can actually feel some pain relief already. He mentioned he could shave down the clavicle but there was nothing indicating that would provide me much relief and thought that this was best going forward. Been doing wall stretches, wall push ups, internal and external rotation with light weights, pendulum swings, rows, walkout stretches, lots of band work with the back behind the shoulders. ANything else I can add in there?

I would start with this. Good stuff.

What weight lifting can you tolerate currently?

I've been doing a lot of the work on a cable column, rows, internal and external rotation, "punches" which is like a bench press motion but standing. I've progressed in weight, but I have not been doing any lifting outside of what PT had me doing. I have a rack and free weights, plus dumbbells, and bands. I think I have what I would need just curious if there is something else I might try adding on top of what I'm already doing.

Standing y's with a band could be nice option for the scapular plane. Farmer's carry should be a safe option as well to challenge the shoulder without. Just be careful with overhead lifts of flat bench for sure as well as dips. Thats too much strain. But the shoulder needs to be loaded.

aggiederelict said:

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What weight lifting can you tolerate currently?

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The only lower body weight lifting I have tried is that "scissor" where I lay one my side against the wall and raise my leg 20 times with the 3 lb weight in my sock. I could probably tolerate more weight. Like I said, until just lately, I thought that running hills was enough weightlifting for my legs.

Thank you for the video. I am going to study it.

aggiederelict said:

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Standing y's with a band could be nice option for the scapular plane. Farmer's carry should be a safe option as well to challenge the shoulder without. Just be careful with overhead lifts of flat bench for sure as well as dips. Thats too much strain. But the shoulder needs to be loaded.

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I can't do dips anyway. Have done the standing Y's on a cable column. I should be able to set up a band to do that.

Thanks!

Well I've got zero pain in the shoulder now. Been a week and I had almost complete pain relief by the next morning. Taking advantage of it and hitting the exercises hard. Got a referral to pain management for the numbness/tingling in my right arm. But left shoulder is going well! Been years since I've been able to move it with zero pain.

I've got some pain/tenderness in my foot directly beneath my ankle by my arch. I felt it in the taper for Houston Marathon and decided to go ahead and run away. It survived the marathon and even last week but flared up today after having rested for a week. Aside from getting imagine done, is there something I can be doing to help it relax before I start logging miles again?

I dont think you need imaging at this point. Start with these exercises.

This is incredibly helpful and actually makes me feel a lot better.
If the pain is a little more on the underside of the foot (underneath the navicular bone?), does the video still apply?

Also, probably a bad idea to start running again?

Still could very well be your tib posterior. It is the main stabilizer of the arch. Do you have flat feet by chance or a really high arch? How many miles do you have on those shoes?

I have pretty flat feet, the arch exists but just barely.

I bought new shoes after I noticed the pain about a month ago. Ran the marathon just fine and it flared up this week about a week post race.

Just ease back into running and do the exercises. If is persists you may consider seeing a PT where you live.

Thank you so much!

Training for a 50 mile ruck in April. My right knee starts to get sore on the back and outside after my longer rucks. I suspect IT band syndrome. Focusing on stretching and strengthening. Thinking about giving the rucking a rest for a week or two but also don't want to get behind on my training. Does it do me any good to stop the rucking for a couple of weeks or is it ok to just push through it?

Depends on the pain. IT Band can range from annoying to super sharp with every step especially downhill. What does your gym routine look like? What kind of recovery/mobility work do you do?

Thanks for the reply. I found a good foam rolling technique and stretching guide on YouTube. That along with some glute strength training has alleviated the majority of my pain.

would you mind me emailing you my MRI results and PT order I got yesterday?

Sure thing. You can send it to ben@axiompt.com

Is hanging good for shoulder? Like if I had some of those wrist hook thinks for lifting and did some static hanging? I hear that's good but don't have any educated opinion on it.

Yes it can be. Good prep for pull ups as well in case you don't have the strength to do one yet.

Anyone else dealing with any orthopedic issues that could use some insight?