MGN: Medial Knee Pain/OA: Week 2 (10-22-17)

 

  • This week will incorporate some of the previous weeks movements with some other concepts to progress muscle activation, light mobility, and progression of weight bearing
  • Goals:
    • Progress mobility short of creating significant pain/inflammation
    • Attempt to activate surround muscles without increase in knee pain
    • If any movement feels like it is increasing knee pain, email me and we can adjust as needed
  • Day 1:
    • Seated Slide Hamstring and Quad Stretch VIDEO
      •  Light self mobilization into knee flexion and extension
      • This can be done lightly and frequently with emphasis on lightly
      • I would rather you do this alot throughout the day light rather then do it too aggressively and make yourself sore…then you don’t really want to do it again
      • 8-20 reps
  • Day2
    • Seated Slide Hamstring and Quad Stretch VIDEO
      •  Light self mobilization into knee flexion and extension
      • This can be done lightly and frequently with emphasis on lightly
      • I would rather you do this alot throughout the day light rather then do it too aggressively and make yourself sore…then you don’t really want to do it again
      • 8-20 reps
    • Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
      • Goal is to feel tension in the hamstring without pain in the knee
      • May have to adjust knee position to minimize knee pain
      • Stick with as much bend as you can without knee pain with less knee bend less likely to produce pain
      • 8-15 reps hold each 5 sec
  • Day 3
    • Seated Slide Hamstring and Quad Stretch VIDEO
      •  Light self mobilization into knee flexion and extension
      • This can be done lightly and frequently with emphasis on lightly
      • I would rather you do this alot throughout the day light rather then do it too aggressively and make yourself sore…then you don’t really want to do it again
      • 8-20 reps
    • Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
      • Goal is to feel tension in the hamstring without pain in the knee
      • May have to adjust knee position to minimize knee pain
      • Stick with as much bend as you can without knee pain with less knee bend less likely to produce pain
      • 8-15 reps hold each 5 sec
    • Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
      • Gradual weight bearing progression
      • My start as a slow rocking trying to work on gradually tolerating more weight on the involved leg
      • make sure your front knee is getting more straight as you shoft weight onto it just like getting ready to take a step
      • 8-20 reps
  • Day 4
  • Day 5
  • Day 6
  • Day 7
    • Rest and email me to let me know how the week went. Which movements seemed most helpful?
    • Did any cause pain or irritation?