Your potential "Why" to your left leg/hip/back pain: From information gathered thus far might conclude your pain is coming from the overuse of the left leg including the back and hip muscles. What can also be included with this idea is the the possible under-use of the core musculature, causing the deep muscles in the hip and back to compensate and be overly used.
The main plan has come in the form of getting your Right Leg to be used more as it is evident the R hip/leg is not being used adequately with the possible overuse of the Left Leg.
Upon assessment of the core, it appears it is weak, but also that the hip and back muscles might be compensating. When muscles compensate, they can cause pain, but due to the location of the deep muscle, the piriformis, pinching of the sciatic nerve can occur.
Treatment therefor is based on strengthening the Right let and getting your body to utilize all the time while walking (and playing golf). Treatment of the core and learning how to turn off the compensatory muscles also appear to be necessary as well.
Home Exercise Program
Elbow on Knee Stretch: make sure you don’t go too far, should no pain, just a nice discomfort, hold for 1 min and perform x20/day if able
Here is the main position for core training. Work on recruiting the core without turning on the back and hip muscles that cause pain. As discussed the other day, turning on your core muscles throughout the day before you move, like when getting out of bed, should be done and worked on. See the video below for more information.
Knee to Opposite Shoulder Stretch
Hold for 1 min
Perform 20 Times Per day
No Pain with it
Perform this stretch 20 times a day or as much as you can. Hold each time for 1 min, no "pain pain", just a "nice discomfort" stretching feel. Try to relax as much as you can. In the picture, the stretch is being done for the Right Hip Flexor and Calf muscle. Do both sides.
Here is the Sit-To-Stand exercise, couldn’t find one with a chair. Remember you are focusing on not letting the Right Knee Fall Inwards.
Perform 10-20 reps x3/day with good quality.
Here is the other exercise with the band. Bring knees out-to-the-side with the emphasize on that Right Knee. 10 Reps x3/day
Same rules of thumb, stretch for 1 min hold, several reps, and x20/day as able, remember NO PAIN, just a stretch feeling.
Here is a video on Low Back Pain tips. Near the end of the video, I discuss the basic core exercise I showed you the other day. This is just the basic exercise. The two knees up we did the other day was a progression. The thing to work on is to keep the back flat, turn the core on, and turn off the back and buttock muscles. Practice as able.
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DrE@averyphysicaltherapy.com
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