Walk/Run Progression and Groin Rehab

3 min Walk (4 mph) / 2 min Run (6 mph)
30 minutes
-
Hip Stretches and foam rolling focusing on Adductors
Sidelying hip Abductor and Adductor strengthening 2-3 sets x 30-35 (form fatigues
Supine bridging with t-band Abduction and ER 2 x 30
Eccentric Adduction 2 x 15
Sidelying hip flexion and extension 2 x 15

Daily Report

• Notes: Adductors felt good during the run. Ran 2 min at 6 mph with 30 sec 4 mph jog each interval. Still feel the adductors with certain movements, but improving some.

Bicycle Tabata and groin stretches

Tabata Stationary Upright Bicycle 20 sec/10 sec off x 4 minutes (8 reps)
Adductor stretches and foam rolling
Push-ups x 100
-
Notes: Bike workout was difficult. My cardiovascular endurance had dramatically decreased.

Walk/Run Progression and Groin Rehab

1:30 Run (6 mph) / 3:30 Walk (4 mph)
27 minutes
-
Hip stretches and foam roll
Contract-Relax
Supine bridging with ER and abduction
Sidelying hip abduction
Eccentric Hip adduction with t-band

Groin Rehab and Core

Push-ups
Planks Prone and sidelying
Groin stretching and foam rolling

Walk/Run Progression

4 min Walk (4 mph) / 1 min Run (6 mph) x 25 min
Groin Rehab
Adductor and Hip flexor/quad stretches
Abductor strengthening
Push-ups and planks

Groin Rehab

Christmas Day!!
Supine bridging with t-band around thighs doing abduction/ER x 3 sets
Plank on knees x 3 sets
Side Bridge on knees x 3 sets
Foam Rolling and stretching

Notes: Adductors a little sore today

Walk/Run Progression and Groin Rehab

Time Based Return to Run Progression
1 min run: 4 min walk x 25 minutes (4 mph walk/6 mph run)
* some discomfort with running
Adductor and hip flexor foam rolling and stretching

Notes: Today was 6 weeks s/p surgery. Still having adductor pain. Beginning daily self rehab.