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!