MR: Pain in the Top of the Foot and Tightness in the Right Thigh Week 1 (2-19-18)

Email
- In the past 3 weeks I have developed pain on the top of the foot and some tightening in the right thigh
- Currently doing the kneeling butt to heels to help with thigh tightness
- Pain on the top of foot is more so towards the outside of the ankle
  - What can i do for this?
My reply
- I will give you some movements to try below, adding a new movement every other day to assess your body’s response to that movement
- Some things I would like to know include
  - When is the foot pain at its worst? (In the morning, with walking, standing)
  - What activities are you most trying to improve? (I remember walking being one of our top priorities)
  - Are you doing any other current exercise or strength training?
For the movements below, you will see that I want you to add a new movement every 2 days. Try to do each movement as described below. If you feel like any movement is not comfortable, or you have questions about it, don’t hesitate to email me and I can make adjustments as needed
Day 1 &2
- 63) Kneeling Quadricep Activation Butt to Heels VIDEO
  - 8-15x
    - Replacement
      - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
- 45.1) Self Ankle Inversion with Self Arch Mobilization VIDEO
  - As described in video
  - Let me know if you have any issues or if it causes pain
Day 3 & 4
- 63) Kneeling Quadricep Activation Butt to Heels VIDEO
  - 8-15x
    - Replacement
      - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
- 45.1) Self Ankle Inversion with Self Arch Mobilization VIDEO
  - As described in video
  - Let me know if you have any issues or if it causes pain
- 98) Hip Extension Over Table/Bed VIDEO
  - 8-15 reps slow with a 5 sec hold at the top
  - Try to keep knee locked out straight because it will likely bend a little as you get tired
- 120.3) Strap Gastroc Stretch and Isometrics VIDEO
  - Start with the stretch in and out and add the other movements if they feel alright
  - 8-15x for each
Day 5 & 6
- 63) Kneeling Quadricep Activation Butt to Heels VIDEO
  - 8-15x
  - Replacement
    - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
- 45.1) Self Ankle Inversion with Self Arch Mobilization VIDEO
  - As described in video
  - Let me know if you have any issues or if it causes pain
- 98) Hip Extension Over Table/Bed VIDEO
  - 8-15 reps slow with a 5 sec hold at the top
  - Try to keep knee locked out straight because it will likely bend a little as you get tired
- 120.3) Strap Gastroc Stretch and Isometrics VIDEO
  - Start with the stretch in and out and add the other movements if they feel alright
  - 8-15x for each
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Move through as much knee and hip movements as possible without pain
  - 8-15x
- 120) Tibialis Posterior Seated Sweep VIDEO
  - light pressure through big toe as you sweep in
  - 8-15reps