VL: R Knee and Achilles Pain: Weeks 2-4

Goals:
- Build on the initial program with some movements that create fatigue without causing pain
- Explore other aspects of mobility that may be restricted on one side
- Initiate hip and ankle strength
Day 1
- On Your Back Feet Resting on Physio Ball VIDEO
  - Basic core activation sequence, that includes multiple aspects of trunk stability and surrounding mobility
  - Goal:5-20 reps slowly in pain free range, establish abdominal control
- Self MFR Quad/Hip Flexor VIDEO
  - Explore the front of thigh an hip to hit multiple tender points
- Side Lying IT Band MFR VIDEO
- Bridge Band Around Knees Progression VIDEO
  - If deep knee bend hurts, bend knees a little less short of pain
  - 5-20 reps
- Quadricep Stretch Options (Pick One)
  - 5-20reps
  - Be careful to keep he feeling in the quad with minimal to no knee pain
  - K-5E Supine Quad Stretch to Hamstring Stretch VIDEO
    - Safest with minimal pressure on the knee
  - K-6 Seated Quad Stretch Foot Under Chair VIDEO
    - My favorite, but requires the right chair/bench
  - K-7 Standing Foot in Hand Quad Stretch VIDEO
    - Only works if you have enough flexibility
  - K-8 Standing Foot on Chair/Step VIDEO
    - Good alternative when seated doesn’t work and can be done anywhere you have something to put your foot on behind you
    - Kitchen chair and hold kitchen counter
    - Higher bar stool chair for more stretch
    - Use broomstick/mop for balance and prop foot behind you on arm rest of couch, step, chair, small child, obedient dog
Day 2
- K-5B Self MFR Quad/Hip Flexor VIDEO
  - Explore the front of thigh an hip to hit multiple tender points
- Side Lying IT Band MFR VIDEO
- Bridge Band Around Knees Progression VIDEO
  - If deep knee bend hurts, bend knees a little less short of pain
    - 5-20 reps
- Quadricep Stretch Options (Pick One)
  - 5-20reps
  - Be careful to keep he feeling in the quad with minimal to no knee pain
  - K-5E Supine Quad Stretch to Hamstring Stretch VIDEO
    - Safest with minimal pressure on the knee
  - K-6 Seated Quad Stretch Foot Under Chair VIDEO
    - My favorite, but requires the right chair/bench
  - K-7 Standing Foot in Hand Quad Stretch VIDEO
    - Only works if you have enough flexibility
  - K-8 Standing Foot on Chair/Step VIDEO
    - Good alternative when seated doesn’t work and can be done anywhere you have something to put your foot on behind you
    - Kitchen chair and hold kitchen counter
    - Higher bar stool chair for more stretch
    - Use broomstick/mop for balance and prop foot behind you on arm rest of couch, step, chair, small child, obedient dog
- Posterolateral Hip stretch Options: Choose 1
  - Make sure you feel it in your butt, not groin or front of hip
  - K-11 Cross Leg Posterior Hip Stretch VIDEO
  - K-12 Cross Leg Contract Relax Posterior Hip VIDEO
    - My top pick to do seated or laying on the back
- K-16 Lateral Hamstring Stretch Strap and Seated VIDEO
- K-40 Double Leg Heel Raise VIDEO
  - Stay in a range short of pain in the achilles even if you barely lift off the ground
  - If painful: Try the movement below
    - K-39D Seated Heelraise VIDEO
Day 3
- On Your Back Feet Resting on Physio Ball VIDEO
  - Basic core activation sequence, that includes multiple aspects of trunk stability and surrounding mobility
  - Goal:5-20 reps slowly in pain free range, establish abdominal control
- K-5B Self MFR Quad/Hip Flexor VIDEO
  - Explore the front of thigh an hip to hit multiple tender points
- Side Lying IT Band MFR VIDEO
- Bridge Band Around Knees Progression VIDEO
  - If deep knee bend hurts, bend knees a little less short of pain
    - 5-20 reps
- Quadricep Stretch Options (Pick One)
  - 5-20reps
  - Be careful to keep he feeling in the quad with minimal to no knee pain
  - K-5E Supine Quad Stretch to Hamstring Stretch VIDEO
    - Safest with minimal pressure on the knee
  - K-6 Seated Quad Stretch Foot Under Chair VIDEO
    - My favorite, but requires the right chair/bench
  - K-7 Standing Foot in Hand Quad Stretch VIDEO
    - Only works if you have enough flexibility
  - K-8 Standing Foot on Chair/Step VIDEO
    - Good alternative when seated doesn’t work and can be done anywhere you have something to put your foot on behind you
    - Kitchen chair and hold kitchen counter
    - Higher bar stool chair for more stretch
    - Use broomstick/mop for balance and prop foot behind you on arm rest of couch, step, chair, small child, obedient dog
Day 4
- K-5B Self MFR Quad/Hip Flexor VIDEO
  - This movement becomes optional when the areas feel less tender and when your quad flexibility feels more symmetrical
- Side Lying IT Band MFR VIDEO
- Bridge Band Around Knees Progression VIDEO
  - If deep knee bend hurts, bend knees a little less short of pain
    - 5-20 reps
- Quadricep Stretch Options (Pick One)
  - 5-20reps
  - Be careful to keep he feeling in the quad with minimal to no knee pain
  - K-5E Supine Quad Stretch to Hamstring Stretch VIDEO
    - Safest with minimal pressure on the knee
  - K-6 Seated Quad Stretch Foot Under Chair VIDEO
    - My favorite, but requires the right chair/bench
  - K-7 Standing Foot in Hand Quad Stretch VIDEO
    - Only works if you have enough flexibility
  - K-8 Standing Foot on Chair/Step VIDEO
    - Good alternative when seated doesn’t work and can be done anywhere you have something to put your foot on behind you
    - Kitchen chair and hold kitchen counter
    - Higher bar stool chair for more stretch
    - Use broomstick/mop for balance and prop foot behind you on arm rest of couch, step, chair, small child, obedient dog
- Posterolateral Hip stretch Options: (Choose 1)
  - Make sure you feel it in your butt, not groin or front of hip
  - K-11 Cross Leg Posterior Hip Stretch VIDEO
  - K-12 Cross Leg Contract Relax Posterior Hip VIDEO
    - My top pick to do seated or laying on the back
- K-16 Lateral Hamstring Stretch Strap and Seated VIDEO
- Clamshell Options (Pick One)
  - H70A Supine Band Clamshell Regression
    - Do slowly both knees at the same time
    - Can use shorter band just tied around both knees
  - H-47 Side Lying Clamshell Wall VIDEO
- K-40 Double Leg Heel Raise VIDEO
Day 5
- On Your Back Feet Resting on Physio Ball VIDEO
  - Basic core activation sequence, that includes multiple aspects of trunk stability and surrounding mobility
  - Goal:5-20 reps slowly in pain free range, establish abdominal control
- K-5B Self MFR Quad/Hip Flexor VIDEO
  - Explore the front of thigh an hip to hit multiple tender points
- Side Lying IT Band MFR VIDEO
- Bridge Band Around Knees Progression VIDEO
  - If deep knee bend hurts, bend knees a little less short of pain
    - 5-20 reps
- Quadricep Stretch Options (Pick One)
  - 5-20reps
  - Be careful to keep he feeling in the quad with minimal to no knee pain
  - K-5E Supine Quad Stretch to Hamstring Stretch VIDEO
    - Safest with minimal pressure on the knee
  - K-6 Seated Quad Stretch Foot Under Chair VIDEO
    - My favorite, but requires the right chair/bench
  - K-7 Standing Foot in Hand Quad Stretch VIDEO
    - Only works if you have enough flexibility
  - K-8 Standing Foot on Chair/Step VIDEO
    - Good alternative when seated doesn’t work and can be done anywhere you have something to put your foot on behind you
    - Kitchen chair and hold kitchen counter
    - Higher bar stool chair for more stretch
    - Use broomstick/mop for balance and prop foot behind you on arm rest of couch, step, chair, small child, obedient dog
Day 6
- K-5B Self MFR Quad/Hip Flexor VIDEO
  - This movement becomes optional when the areas feel less tender and when your quad flexibility feels more symmetrical
- Side Lying IT Band MFR VIDEO
- Bridge Band Around Knees Progression VIDEO
  - If deep knee bend hurts, bend knees a little less short of pain
    - 5-20 reps
- Quadricep Stretch Options (Pick One)
  - 5-20reps
  - Be careful to keep he feeling in the quad with minimal to no knee pain
  - K-5E Supine Quad Stretch to Hamstring Stretch VIDEO
    - Safest with minimal pressure on the knee
  - K-6 Seated Quad Stretch Foot Under Chair VIDEO
    - My favorite, but requires the right chair/bench
  - K-7 Standing Foot in Hand Quad Stretch VIDEO
    - Only works if you have enough flexibility
  - K-8 Standing Foot on Chair/Step VIDEO
    - Good alternative when seated doesn’t work and can be done anywhere you have something to put your foot on behind you
    - Kitchen chair and hold kitchen counter
    - Higher bar stool chair for more stretch
    - Use broomstick/mop for balance and prop foot behind you on arm rest of couch, step, chair, small child, obedient dog
- Posterolateral Hip stretch Options: (Choose 1)
  - Make sure you feel it in your butt, not groin or front of hip
  - K-11 Cross Leg Posterior Hip Stretch VIDEO
  - K-12 Cross Leg Contract Relax Posterior Hip VIDEO
    - My top pick to do seated or laying on the back
- K-16 Lateral Hamstring Stretch Strap and Seated VIDEO
- Clamshell Options (Pick One)
  - H70A Supine Band Clamshell Regression
    - Do slowly both knees at the same time
    - Can use shorter band just tied around both knees
  - H-47 Side Lying Clamshell Wall VIDEO
- K-40 Double Leg Heel Raise VIDEO
Day 7
- Pick 3-4 of the ones you feel are most helpful or take the day off