Notes
Went in for a PT eval and was surprised that I was able to get in with such short notice. I also wasn't expecting Mike to be involved, but it seems like TJ is fairly new and Mike is helping him get going.
The short summary is that my right hip moves super well, right hip doesn't extend nearly as well, just a little worse than what they would consider normal. They found that my core strength wasn't great, which is really no surprise since I've done minimal strength and very little core over the last few months. This appointment really made me feel like I need to maintain a strength and core routine much better if I want to continue to train to run competitively at all. They think I might respond pretty well to just adding in some daily core, based on my response to it during my appointment, so they gave me the following exercises to do daily and I'll go back next Thursday.
-Single leg bridge 3x30s each
Dig heel into ground, don't let hips drop and keep them leveled
-Side plank w/ leg lift 3x20-30s each side
Push ribcage away from the ground, let ankle bone touch the table
-Hip leveling with knee on foam pad, 3x20-30s each
Push the ground away from hand, don't let feet hit the ground, push hips back
-Paloff press with band w/ foot on bench / chair (foot closest to anchor point will be on the ground) 3x8-10 reps
Keep pelvis tucked, exhale on the way out and straighten out band/arms and then inhale on the way back