30/04/2021- Marjon Clinic-3hrs

First hour- Running client 46y/o female c/o pain in R glute/ hamstring potential piriformis or proximal hamstring tendinopathy. Tightness in lower limb and weak glutes, Plan is Strengthening and stretching of the lower limb.

I spent the remainder of the session devising a home based exercise plan (HBE) for this client to be using as a warm up before going for a run and exercises to complete on days where they are not running to help strengthen the muscles of the lower limb. the plan is as follows:

HBE given:

Warm up 10 minutes on bike 0-5 mins at 50-60 RPM 5-10 mins at 60-70RPM @50-60% MAX HR

Exercise	Sets	Reps	Link to Video	Extra information
Fire Hydrants	3	12-15	FIRE HYDRANT EXERCISE (stability) – YouTube	Resistance band around/ Just above knees- reduce or increase band/ resistance if needed
Standing Side Abductions	3	12-15	Standing Hip Abduction Extension – YouTube	Use wall as support if needed and adjust resistance band if required
Tandem Stance	3	30 Second hold (on each leg)	Tandem Stance – Ask Doctor Jo – YouTube	If you need support for blanc and stabilisation please use it, if not hold for 30 seconds at a time on each leg.
Glute Bridges with Hip Abduction	3	12-15	Theraband Glute Bridge with Abduction: Top Ten Ski Exercises – YouTube	Add resistance band around legs just above knees where possible. Hold for 2-3 seconds at the end while in abduction.
Side lying hip Abduction	3	12-15 (each leg)	Side-lying Hip Abduction – YouTube	Can do this as shown in the video or with knees bent while side lying.
Banded Squats	3	12-15	Banded Squat – YouTube	This can be done with or without the bands and tightness f band can be adjusted to suit you if you have the ability to do so.
Banded RDL	3	12-15	Resistance Band Romanian Deadlift (RDL) | Exercises to do at home | Travel Workouts – YouTube	If you do not have a resistance band this movement can be done suing a can of beans in each hand or bottles of water.
Split lunges	3	12-15 (each leg)	Split Lunges – YouTube	This can be done with a larger resistance band if you have one: Band goes around neck and around front standing foot

 

Future improvements:

Upon reflection and research of this client it has been bought to my attention that poor core stability could be playing a part in this client’s injury and therefore incorporating core stability exercises such as dead bugs to their HBE could help benefit this client.

For next session, I plan to do a gait analysis with eh client on the treadmill in the biomechanics lab (this one is easier to film without parts of the equipment getting in the way) We also intend on using the dynamometer to test strength in the lower limb of this client to try and get an understanding of what is working in what way based on their special test results and glute firing pattern. We will check in next week to see how their HBE has been going over the last 2 weeks and if we can make any changes to the plan or if there has been a noticeable improvement in running ability.