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Torn Hip Flexor & Exercise

I was an avid soccer player for the better part of my 26 yrs. I suffered a torn hip flexor when I was 16. Went to physical therapy for a year. I had to quit playing as a result at 18. Now at 26, I am looking for an exercise program that would not aggravate my injury, which still aches from time to time. I do not like to use machines and prefer aerobic activities. Not looking to build muscle, just tone. Thanks for your advice!

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    Pt. c/o pain climbing stairs, sit and standing pain in the greater trochanter and slight tenderness on middle R buttocks . Tested positive for Obers and Thomas test. Pain level 7 . Gradual onset for two monthsand started feeling pain when lyeing down on right side. Job is a dispatcher. Sits alot on the job.

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