Updates and Progress: November 2, 2018 – January 5, 2018

Much progress has been made. While I’m still on a cane, I can foresee a time in the (hopefully) near future where I can get rid of this thing. A few milestones over the last few months:

  • End of September 2018, on Pennsylvania trip: last time I regularly used the crutches (one crutch, to be exact). Used the cane a bit on that trip. Struggled when using the cane outside of the condo.
  • End of September 2018: Upon returning from that trip, I noticed I had more space in my left hip. Meaning, I could stand and lean to left, and my body let me. This was HUGE. It really changed my attitude about my recovery. I began to tentatively hope that maybe I could get better.
  • Started walking with exclusively the cane in October 2018
  • December 5, 2018: Had a booster PRP shot from my stem cell doctor. He did an ultrasound before the procedure and got giddy at the amount of cartilage that had regrown in my hip thus far. He said, “It almost looks like a normal hip.” Woot! In my mind, this confirms much of my current pain and disfunction comes from my muscles.
  • Sometime end of December 2018: I stopped holding onto walls, counters as I moved around the house (hadn’t realized I’d been doing this. When I did, I decided it was time to stop). This resulted in an increase in strength within a couple days. Wow.
  • Stopped going to gym for most of December 2018. Things got busy, and I also found myself in a weird “in-between” stage where I was doing a bunch of muscle activation movements at home, outside of the pool and hot tub, re-acclimating my body to gravity.

As of December 31, 2018, I’ve started walking on the treadmill at the gym for 15-20 minutes, using speeds ranging from 1-1.8 for far, at various levels of incline. (This is serious progress. In March 2018 at the height of my pain, I could only do 0.6? 0.7? for 10-15 minutes, holding onto both side of the treadmill for dear life, and it was excruciating).  Currently, I hold onto both side sometimes, but much of the time one side, and vary my steps in length, and also where my feet fall in relation to my midline. Sometimes I’ll pretend I’m walking a tightrope (while holding onto both sides), and other times I’ll strive to carefully have my feet fall across the midline. This is the range of motion that’s the toughest for my body and muscles, so it stands to reason that I should (again, carefully) practice it.

Also, I’m working on activating and strengthening my muscles with my legs closer together in the standing position. Super tough. I wish I wouldn’t have let that range of motion go, but alas. You live and you learn. Currently, with my feet as close to each other as possible, I’ll hinge at the waist, often using our kitchen peninsula for support.

The concept of standing “in” my left hip, and evening out my legs

Also, I’ve noticed like 2-3 days ago that I don’t stand “inside my left hip” as much as my right. I still tend to stand with more weight on my right hip, with my hip protruding out to the right. I’m working on carefully shifting my weight into my left hip and letting my muscles (and ligaments, tendons, etc) learn how that feels. What’s interesting is that if I move into my left hip enough, my legs even out/almost even out before my very eyes.

The first night I did this, something in my inside hip (upper groin area) wanted to lock up on me with what I’ve come to call “blue lightning” pain. I remember encountering this back in February/March 2018, when I had a hint of feeling better, but let that pain scare me away. I remember after that spending weeks/months on the couch, and quickly went downhill. Fast forward to today, and I’m determined NOT to let that happen. This pain is trying to tell me something. Maybe I pushed things to far, although my movements were slow and careful. Or maybe it’s a temporary, inevitable pain that comes from soft tissue that’s complaining but not accustomed to moving that way. I’ve encountered different kinds of pain over the last few months that proved to be inevitable and temporary, but would go away over time as long as I gently encouraged my body to learn the movement. Funny, I don’t so easily get frightened anymore by different kinds of pain. Same with the popping and cracking I’ll get with specific movements, which I’ve come to learn means the muscle is weak and doesn’t know how to lengthen and/or shorten. With time and careful, slow activation movements, the popping, cracking, and pain usually goes away.

Yep, daily life hurts m@therf@cker, but I’m still here.

Currently, I’m working on sorting out this blue lightening pain. I’ll do gentle hip Hanna Somatic movements while sitting and laying throughout the day to encourage my hip to NOT lock up. I’ll also gently, slowly repeat the movements that caused the pain, while working on activating the muscles involved in the movement so my body learns how to handle it

Current regimen:

  • I’m eating more protein than I ever have before. Trying to get close to my body weight since I’ve got muscle to build, especially in my left leg, with its semi-withered hamstrings, quads, and who knows what else.
  • Trying to walk for 20 minutes on treadmill 6 days a week. Surprisingly, I’ve done 5 days in a row so far, and I feel improvement. My body’s ability to recover is improving. Beautiful.
  • Considering incorporating 5-10 minutes of backwards walking and evaluating how my body responds. Planning on trying the first session at home.
  • Core work: Hanging from pullup bar and lifting legs (super tough), laying and lifting leg to activate and strengthen psoas (tough, but I’m able to get through almost 3 sets of 7. I’ve noticed just about the day after I started doing this, it was easier to get to lift my left leg to get into the car, and in and out of bed. Interesting). I’m not doing these every day yet, though I know I should be. More like every other day as of a week or so ago. Also doing sit ups laying down with legs straight out.
  • Quad work: kneeling hip hinges (hip thrusts), which really, really tire out my quads
  • External hamstring work: Standing in forward lunge position on wood block
  • Calf stretch work: utilizing wood block in kitchen
  • Generally learning to stand with my legs closer together.
  • Also learning to put weight on each tip toe of each foot. Tough. But the more I do it, the less general pain I have.
  • Considering adding back in glute bridges, hip thrusts…
  • Light rebounding work in various positions: Me likey. Hoping it helps me recover some of my lost “spring” in my step. Currently I walk like a lopsided, drunken elephant.
  • Tissue work: electric massager, PEMF mat just about every day (these two work pretty well together), working on incorporating the hot tub more again
  • Consider an evening floor routine: push ups, shoulder pushups, plank, quadruped rocking, downward dog, upward dog, kneeling hip hinges (I like this guy’s form with your feet together: https://mikereinold.com/kneeling-hip-thrust/). Finish with sitting cross-legged.
  • Considering: Assisted squats? (as in, holding onto something and going down into as deep a squat as I comfortably can).

Note to self: I think I have supination with external rotation of the knee, based on this article: https://www.monikavolkmar.com/2017/04/25/the-week-of-externally-rotated-knees/

As part of the solution, try this Aim (Anatomy in Motion) stuff for walking:

http://:https://www.youtube.com/watch?v=0QHHs9Ye9AA&index=9&list=PLPYYXiSTPdCKOcF11BcM7k73Jd4ry2PLQ

: https://www.youtube.com/watch?v=J_hA28ovDRw

Consider: https://www.findingcentre.co.uk/wakeyourbodyup/

 

Hamstrings, oh hamstrings…I think you’re more important than I realized

As I briefly mentioned in my previous post about my frustration co-existing with my obvious progress, I think strengthening my left hamstrings will help pull that side of my pelvis back into a more normal position.

This morning my little medial hamstrings on my left side are notably, slightly sore, and in a good way. That is so cool. It means they are activating, and can now be strengthened. Seeing as they’ve visibly atrophied (they look and feel so floppy compared to the other side), it’s super exciting to know they are turned on and I can strengthen them. What did I do yesterday to make them sore? I did three sets of 8-10 glute bridges twice total, and the PRI 90-90 exercise sitting in a chair, with the EMS unit on my medial hamstrings.

Evidence for this line of thinking:

The Postural Restoration Institute (PRI) mentions one of the first things generally done is using the hamstrings to pull the left pelvis back.

I even had a knowledgable physical therapist I highly respect tell me single leg romanian deadlifts would help calm down my painful adductors.

And looking back over this year and a half of hell, the weaker that hamstring got, the worse my pain became. At my most painful point in March 2018, if I was laying on my stomach and tried to use my hamstring to lift my foot off the ground, I could barely do it. At the time, I didn’t give it a ton of thought because, frankly, I was overwhelmed and in one of the deepest depressions of my life. Alas.

The more I used walking aids, particularly both forearm crutches, the weaker my hamstrings seemed to get. And the more my pain increased.

This interesting article from Swiss Physio has some interesting points that hit home for me:

“Throughout the stance phase the hamstrings act to stabilise the pelvic girdle and propel the body, and therefore the centre of mass, forward. The faster the walking pace the more muscular activity is needed to maintain stability…

Any weakness may result in an anterior pelvic tilt and thereby an excessive lumbar lordosis, especially if the gluteus maximus is weak as well.”

Yep, that’s me, including the anterior pelvic tilt I go into when placing weight on my left side. So it stands to reason that strengthening my hamstrings (and glutes) will help naturally correct that.

And this interesting statement is from https://fulltorquefitness.com/?p=262, and highlights the importance of the Biceps Femoris (one on of the hamstring muscles) in hip stabilization and the SI joint:

“Together these muscles [the deep longitudinal muscle slings] work as stabilizers of the hips and core. This is mainly seen as we walk, these muscles absorb energy from the ground and transfer it up the body. Where the energy being set up will dissipate before reaching the head if the core is acting properly.

The Biceps Femoris has a special value in the stabilization of the hips. As the Biceps Femoris is contracted the sacrotuberous ligament is pulled down with it. This forces closure of the Sacroiliac Joint (SI Joint).”

Now, as I take steps to strengthen my hamstring, I notice I’m in less pain and feel sturdier on my feet. I’m mentally kicking myself a bit. I really, really wish I hadn’t let the muscle wither away to this point. Oh well…

Interesting observation: after doing two sets of 3 glute bridges last night, I was to the point of exhaustion. When I got up off the floor, I could literally, barely walk. In that moment, it provided me the opportunity to momentarily observe my gait when my glute and hamstring muscles were exhausted. In a way, it was really interesting, because it provided immediate evidence that my hamstrings and glutes are very, very important. It allowed me to hypothesize that therefore strengthening these same muscles should allow me to walk better. That’s encouraging.

It’s a gateway to accessing other areas of dysfunction

Of course I understand that activating and strengthening my hamstrings won’t fix everything, because my situation is complex. However, I strongly feel it is very, very, important because it will (1) directly influence how I walk and reduce my pain levels and (2) allow me access to other areas of my body that need straightening out and progress to more complex exercises that straighten me out as a whole, especially as the left side of my pelvis moves back into a more normal position. It’ll be neat when I can stand on one leg, hip hinge better, do single leg Romanian Deadlifts, single leg glute bridges, squats, and even walking with a more normal gait. These complex movement address other muscles in my body that need balancing.

Training thoughts moving forward 

  • I think I’ll try switching focus to fast twitch fibers for a bit with my EMS unit.  Apparently, hamstrings are primarily composed of fast twitch fibers. I didn’t realize that. Doggonit.
  • Eccentric training where I can.
  • Try different foot positions to target different hamstring muscles (neutral, outward, or inward)
  • Try dorsiflexing and plantar flexing to target different hamstring muscles.
  • Eat more protein.

 

*Did some research from Strength Sensei)

Impatient, Frustrated, Discouraged…And Yet Improving

Life seems to be all about paradoxes and contradictions. I’m no exception, apparently. I’m impatient and frustrated, and yet improving. It’s more important now more than ever that I record my improvements, or else they’ll slip by me unnoticed as I compare myself to other people.

Here are my latest improvements:

  • I have increased internal rotation. Notably. Got down on my knees today, and was able to rotate my left foot out/left knee in farther than I have in a long time (a year?). I can actually get my foot in line with me knee, whereas before my foot was inside the knee when looking down, as in stuck in external rotation. Dare I say it, but now I think I can even get a little actual internal rotation. This is huge. Every bit of internal rotation I get, the more access I have to my glute muscles and medial hamstrings. And how have I achieved this improvement? Several things. Reverse clams. Sitting, moving my legs as close to internal rotation as possible, and activating the muscles (adductors, hamstrings, glutes) in that position by pressing my foot in different directions.

 

  • Glute bridges actually produce a burn in my glutes and hamstrings. It’s been ages since this exercise produced a burn anywhere other than my right lower back (yes, you read that correctly…my lower back). Seems like now the correct muscles are being activated. And while some may say only my glutes should be activating…oh well. My left hamstrings have visibly withered away, so they need MASSIVE work. I hypothesize that strengthening my hamstrings will help pull the left side of my pelvis back into position (I think it’s rotated forward at the moment.) I’ll take activation of both muscle groups for now, thank you very much. This is HUGE. Now I can do this exercise every day, or as much as I my body can take.

 

  • I’m increasingly using no aid walking around the house. This presents a huge paradox for me. Out in the world, I alternate between one crutch and a cane mostly. Once and a while (rarely), no aid. While this is overall an improvement, it making me work harder than ever. This makes life feel twice as hard as it used to be when I was on two crutches, because then I could simply lean on the crutches. Walking with fewer aids is hard work, and when life gets hard, I get discouraged. Nevertheless, me using less aids is an improvement. I need to remember this, even as I struggle to get accustomed to fewer walking aids. Sometimes I miss using two crutches, even though I think it made my lower body weaker overall.

 

  • My right, less symptomatic hip is less achy than it used to be overall. I’ve noticed the improvement since making it a point to be on my feet around the house more (working on the computer, etc)

 

  • My standing stamina is improving. While walking 10 feet with no aids is still a struggle, standing on my feet and carefully shifting my weight is getting easier. I’m able to last around a couple hours (max) on my feet. This much, much better than the 20-30 minutes I used to last when I was at my worst months ago. At my worst months ago, I was terrified that I was one step away from a wheelchair. Not anymore, woot!

Thoughts

Has using walking aids hindered my progress? I wonder. Now that I’m doing corrective exercises, walking without any aid may have its benefits. My muscles may grow stronger. My muscle slings may learn to work together.

Everything is hard. Everything. Turning while standing. Maneuvering. 10x the effort. However, my theory is that my muscles will adjust to the increased load and will also respond quicker when I need them. If less movement this winter increased my pain and feebleness, it stands to reason that mindful, careful increased movement will help me get better.

My working theory at the moment:

Psoas firing and strengthened –> pectineus firing (and strengthened?) –> adductors release as a result, and maybe heal from the repetitive strain they’ve been under –> glute medius becomes uninhibited by adductors –> while I also do muscle sling work to get everything to work together (use walking poles?) –> gait restored

Observations

Working the anterior sling in the seated chair exercise seems to be helpful. Especially as I twist towards the painful side, I’m able to slightly lift my left leg off the floor. Still difficult, but a little easier. I also try to focus on kind of sucking the leg into the hip, in hopes that I’m activating my psoas and pectineus.

Future Plans – Sling Work

This is what I’m doing right now, and it’s working so far:

  • Continue with rotational lunges in jacuzzi and out (lateral sling.)
  • Stand on one foot more (lateral sling)
  • Reverse Clam Shells
  • Bridging (I want to get to single leg eventually)
  • *Practice laying leg extensions with arm movement (posterior sling) – Not doing this regularly. Need to.

Things I need to add:

  • My left adductors are really weak. So weak, it gets painful when I bring them towards the midline of my body. I’ve been avoiding this movement, but I think I need to face it. There may be the possibility that these weak adductors are what’s causing my abductors to be tight. It’s worth exploring. As it is, these weak adductors are also a weak part of that anterior oblique slings. I think that’s a large part of why my leg stays away from my body when I walk.
  • Be on feet more during day, but be strategic with it.
  • WATCH THE ORDER in which I do things. I should try activating the left adductors first (pressing leg into cane while standing does this), then activate abductors in that position by pressing into cane. Then practice putting weight on left leg.

List of slings from https://breakingmuscle.com/fitness/re-thinking-functional-movement-the-sling-systems-of-the-body:

“Anterior Oblique System: External and internal oblique with the opposing leg’s adductors and intervening anterior abdominal fascia.

Posterior Oblique System: The lat and opposing glute maximus.

Deep Longitudinal System: Erectors, the innervating fascia and biceps femoris.

Lateral System: Glute medius and minimus and the opposing adductors of the thigh”

Also, great article here: https://experiencelife.com/article/why-you-should-activate-your-sling-system/

 

 

Turns Out These Rotational Lunges Are Working My Lateral Slings Are Very Effective

The title says it all. Turns out my lateral muscle slings – adductors, same side glute minimus and glute medius were shut down on the left, weak side.

This past week, working on them has given me noticeable results. In fact, I’ve gone from one crutch to testing the waters with my cane.

Huh.

Also interesting is that standing on one leg also works the lateral sling. I’ve noticed an improvement in being able to do these. Can almost do it on my weak, left side.

Interesting.

A Rant: Trial, Error, Experimentation, and Taking Responsibility for Ourselves

The more I experiment with movements and apply deep thought to my situation, the more I’m coming to believe that, above all, I have to take responsibility for the health of my hips. It’s up to me to fix me. Not doctors. Not physical therapists. Not Google.

It’s so easy to visit a medical professional and expect them to rain down magical healing to my situation. Don’t get me wrong, medical professionals have their place, especially where some testing is concerned, but ultimately I’m responsible for figuring out what’s going on with my body. For me, this means taking time to put down the computer, get up, explore movements, and take careful note of how these movements make me feel and what muscles might be dysfunctional. Afterwards, I’ll often jump back on the computer to look for specific muscle groups or answers, but I CAN’T let Google do the thinking for me. I need to be naturally curious. Gone are the days where I’d lay on the couch and Google medical possibilities for hours on end but end up discouraged because I found no answers – or worse, too many horrible possibilities. Little did I realize I needed to get my butt up and explore movements for myself.

It’s way to easy to expect doctors, physical therapists, and other medical professionals to do the thinking for us. That’s a trap, because the truth of the matter is we’re just one of many, many patients they see. I’ve had physical therapists recommend cookie cutter exercises/treatments for weeks before realizing they’d forgot the actual details of my situation. I’ve had doctors see me for 15 minutes tops and then recommend hip replacements. I’ve had docs say, “It doesn’t matter what the cause is, you need a hip replacement.”

Really?

Not only that, but the way many of them (not all) are educated about the human body is simply not adequate. Many standard doctors don’t know enough about nutrition, or the way the entire body works together. Many are trained to accept common “facts” about the human body that are not facts at all, such as the “fact” that hip surgery will fix all your problems, or that all the pain is coming solely from the joint, as opposed to the muscles. One physical therapist I visited with noticed my lack of internal rotation and immediately said, “Well, that may just be because of the joint.”  What the heck does that mean? He clearly didn’t know (or have the time) to figure out what the root cause was and just used the nebulous, general term of “the joint” to diagnose (and discourage) me as unfixable unless I have surgery. I don’t think medical professionals realize how discouraging their words can be. It can shut people down from even trying to figure out the real cause and solution of an issue might be. Fast forward to today, and through trial, error, and experimentation I’m learning that I can see immediate improvements in my internal rotation by working on my internal rotator muscles through rotational lunges and reverse clams.

Who’da thought?

With all that said, I’ve had both physical therapists and doctors be very helpful in some ways. It was a different physical therapist that helped me learn that much of my pain was coming from my muscles, as opposed to the hip joint itself. And my stem cell doctor was great. Heck, we got cartilage growing back in my hip joint, which is too freakin’ cool.

All this to say, I’m learning I have to be curious about my body, because it’s up to me to fix it.

Deeper Findings: The Role of My Internal and External Rotators

The more I explore different movements, the more I am convinced that my internal rotator group of muscles in my hip are weak on the left side. In some ways, it seems obvious, especially given the fact that I have very little internal rotation on that side.

Interesting, however, is that the more I do gentle rotational lunge movements with that side, the more internal rotation I gain. Sometimes, I’ll notice an immediate improvement in my internal rotation.

And there seems to be a direct correlation between how much my pain adductors learn to lengthen (which reduces pain) and how activated my internal rotators are.

The rotational lunges I’ve been doing have been very, very helpful. The reverse clam movement seems to activate my internal rotators as well, so I need to do more of those. I’m hoping the two movement complement each other. However, with me compliance becomes an issue with any movement that requires me to lay down, simply because it takes alot of work for me to get down on the ground. Therefore, I’ve been practicing with standing movements that focus on activating my internal rotators, such as focusing on rotating my left heel out (but keep it planted to the ground) while I rotate to the left. Also, focusing on driving the left knee inward is a helpful cue. If I can find a good corner to place o the outside of heel, then that helps too. And placing my hands on my hips and feeling those muscles move is very helpful.

Speaking of placing  my hands on my hips, I can feel a clear difference when my internal rotators are active versus the external rotators, especially on my right (stronger) side. It’s extremely helpful having a stronger side to compare the weaker side to.

July 21, 2018 – Unmistakeable Improvement

Good gracious me. It’s been almost a month since I’ve been going to the pool, and the improvement I’m seeing is unmistakable. I almost don’t want to say anything, because I’m afraid I’ll start overthinking things and sabotage myself. I think the improvements are due to a number of factors, including the pool exercises, jacuzzi mobility work, stem cell therapy, and the nutrition/supplementation protocol I’ve been following.

A realization – I need to get at those trigger points

For the past few days, I grudgingly started learning more about trigger points, and that’s been a revelation. Here are a few facts that stood out to me:

  • trigger points can shorten and weaken a muscle
  • trigger points in the adductors can make it neurologically difficult for you to engage your glutes and hamstrings
  • often, trigger point pain can be debilitating, and is often confused with the pain of arthritis.

If that ain’t me, then I don’t know what is. Looking back over a year, there’s a very good chance trigger points were involved in alot of my pain. They could even be a large part of why my left hip joint closed up (possibly. Although it’s also possible my left hip joint was closing up over time. I did have some impingement, after all for years before that, after all).

So for the past few days I’ve been working periodically throughout the day to get at my adductor trigger points on both legs, since my right side is beginning to display symptoms similar to my left. ugh. I’ve been using my hands and my electronic massager to get at painful spots. Sometimes I focus on relaxing the muscle. Other times I bring the muscle through a range of movement. I try not to overdo it with the electric massager because the jury’s still out on if over-using it could damage nerves/bones, etc. The thing is powerful.

Exercising while working

I spend a fair amount of time at my computer in the mornings while working at home, so I’ve been playing with keeping my body healthy, moving, and hydrated while getting work done. How do I do this? I think I mentioned it in another post, but here’s a run down:

  • I drink my green powder + MSM + vitamin C mix
  • I drink my coffee + bone broth powder + grass-fed butter + stevia or honey
  • Immediately after, I drink a cup or two of water.
  • Start working on computer. With feet on floor, lean forward to engage glutes and hamstrings in a kind of hip hinging move.  Lean back into couch to practice pelvis stabilization and core engagement, similar to a gentle sit up. Sometimes, while leaning back with my core engaged, I’ll lift one or both legs. It’s incredibly difficult, but getting easier.
  • After 20-25 minutes, I have to pee, so I get up to pee
  • Drink more water
  • Work on computer. Do more mindful movements. Sometimes I’ll hook up my EMS to my left (weak) hamstring for 20 minutes to help it recover from the previous day’s workout, or I’ll put it on a stronger setting to actually work the muscle a bit.
  • After 20-25 minutes, I have to pee, so I get up to pee
  • Work on computer.
  • And so the cycle goes

I find that this keeps me from sitting at my computer for hours without moving, like I used to do. I also get some healthy movement in. 🙂

I’m still so impatient.

My pain is steadily decreasing. My strength is steady increasing. And yet I’m still really, really impatient. At the pool a couple days ago, I walked in grumpy because man, this process is grueling. It takes up my whole day. It’s literally on my mind all the time. It seems like the entire world can walk but me. Getting stared at with these crutches gets old. Quick.

And yet, all I can do is persevere.

 

Some symptoms coming from “good side”. Who would have thought.

Doggonit. My right side needs work.

So apparently my (mostly) non-symptomatic side RIGHT glute medius may be weak, lazy, and lengthened. Great. And here I thought that was the “strong” side. Well, it’s at least stronger than my left side.

So in addition to “couch stretches” for my tight psoas on the right side, I’ll need to add side-lying leg lifts. I should probably do some other other glute activation in that area, a la Upright Health’s recommendation.

The sequence would look something like this, twice a day:

  • 5min: Couch stretch on right side, using electric massager on the quads/psoas-ish area
  • Right side glute bridge
  • Right side side-lying leg lifts
  • Right side assisted Romanian deadlift

In a way, I should be happy part of my solution lies in strengthening my right side, since it’s far, far easier to do these exercises on my right side anyway. It’s just…who would have thought the side that doesn’t hurt as much could be such a key component to the other side’s dysfunction?

Perhaps I should cherry-pick exercises from The FAI FIX for my RIGHT side. Eh? Eh? They already mentioned the side lying leg lifts and glute bridge, for example.

Time to tackle the leg lefts for my LEFT side

Additionally, I should start working on the dreaded lying leg lifts (while I’m laying on my back) to strengthen the LEFT side psoas. I think it’s gained quite a bit of strength compared to how it used to be (could barely lift my left leg an two inches while standing), but I still struggle with lying leg lift, so there’s that. Granted, it gotten easier (I can get just barely an inch or two up off the ground when laying, and that’s HUGE progress), but still. It’s a struggle.

An overview:

Here’s an important part of the dysfunction we’re looking at:

Right psoas/iliacus OVERACTIVE/TIGHT
Right gluteus medius WEAK/LAZY/LENGTHENED

Left psoas/illicaucs WEAK/LAZY/LENGTHENED
Left gluteus medius TIGHT/SHORT (but probably also weak and atrophied).