- Phase 2: progress weight bearing lower extremity strength focused on coordinating hip and ankle to work together
- Goals:
- progress lunge and into single leg positions
- improve functional squatting
- Improve walking and standing endurance
- Do each sequence 1-2x/day, 1 set of 5-20 reps for each movement
- The sequences below will include a progression from the previous movements to move onto once the movements from weeks 0-2 have gotten easier. If any movement is painful, attempt to stay in a range short of pain. If that is not possible do not do that movement. Fatigue is good, but as soon as that fatigue turns to pain that is your body telling you to stop
- It is once again good idea to ice after each session
- Day 1
- Seated Heelraise Isometric VIDEO
- 10-20 reps, can be done lightly throughout the day
- Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- Alternate position to try if the movement above bothers you
- PHASE 2:
- Glute/Abdominal Isometric Supine Max Knee Flexion VIDEO
- Decrease the amount of knee bend of you have pain
- If this goes alright you may progress to the movement below
- Band Around Knees Progression VIDEO
- Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
- Stay well short of pain
- PHASE 2:
- Single Leg Balance Progression
- PHASE 2:
- Stay well short of pain
- Seated Heelraise Isometric VIDEO
- Day 2
- Seated Ankle Inversion VIDEO
- Tibialis Posterior Seated Sweep VIDEO
- Step Knee Flexion Intro VIDEO
- Hamstring activation progression (Choose 1)
- Day 3
- Seated Heelraise Isometric VIDEO
- 10-20 reps, can be done lightly throughout the day
- Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- Alternate position to try if the movement above bothers you
- PHASE 2:
- Glute/Abdominal Isometric Supine Max Knee Flexion VIDEO
- Decrease the amount of knee bend of you have pain
- If this goes alright you may progress to the movement below
- Band Around Knees Progression VIDEO
- Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
- Stay well short of pain
- PHASE 2:
- Single Leg Balance Progression
- PHASE 2:
- Stay well short of pain
- Seated Heelraise Isometric VIDEO
- Day 4
- Seated Ankle Inversion VIDEO
- Tibialis Posterior Seated Sweep VIDEO
- Step Knee Flexion Intro VIDEO
- Hamstring activation progression (Choose 1)
- Day 5
- Seated Heelraise Isometric VIDEO
- 10-20 reps, can be done lightly throughout the day
- Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- Alternate position to try if the movement above bothers you
- PHASE 2:
- Glute/Abdominal Isometric Supine Max Knee Flexion VIDEO
- Decrease the amount of knee bend of you have pain
- If this goes alright you may progress to the movement below
- Band Around Knees Progression VIDEO
- Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
- Stay well short of pain
- PHASE 2:
- Single Leg Balance Progression
- PHASE 2:
- Stay well short of pain
- Seated Heelraise Isometric VIDEO
- Day 6
- Seated Ankle Inversion VIDEO
- Tibialis Posterior Seated Sweep VIDEO
- Step Knee Flexion Intro VIDEO
- Hamstring activation progression (Choose 1)
- Repeat this for week 4
- This second phase is meant to be more challenging, be careful that you get more muscle fatgiue then pain
- Goals:
