JAR: Left Knee and Right Shoulder Pain: Phase 1 (5-7-18)

This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
Week 1 will focus on the knee, week 2 will begin to incorporate the shoulder
This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
Each day a new movement will be added to successfully isolate your body’s response to each movement
Each movement should be done for 8-20reps or 30-90sec as specified
You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
Goals: Assess your ability to isolate specific muscle groups
- isolate hamstring and glute activation
- mobilize quad and hip flexor without creating an increase in knee pain
- Focus on remaining in a range where you feel muscle fatigue/activation and minimal to no knee pain
- This week will attempt to establish a warm up sequence that will be used in future weeks prior to strengthening circuits
Day 1:
- Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
Day2
- Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
Day 3
- Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
- Bridge Band Around Knees Progression VIDEO
  - Only bend the knees as much as comfortable
  - Goal is to feel pulling in the thigh with no significant pain
  - band is an option to reduce tension in lateral quad/knee
Day 4
- Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
- Bridge Band Around Knees Progression VIDEO
  - Only bend the knees as much as comfortable
  - Goal is to feel pulling in the thigh with no significant pain
  - band is an option to reduce tension in lateral quad/knee
- Sidelying Leg Raise Progression to a Stretch VIDEO
  - Make sure you feel this in the right place
Day 5
- Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
- Bridge Band Around Knees Progression VIDEO
  - Only bend the knees as much as comfortable
  - Goal is to feel pulling in the thigh with no significant pain
  - band is an option to reduce tension in lateral quad/knee
- Sidelying Leg Raise Progression to a Stretch VIDEO
  - Make sure you feel this in the right place
- Hip Extension/Glute Max Progression(Choose 1)
  - Quadruped with Physio Ball Hip Extension VIDEO
  - Hip Extension Over Table/Bed VIDEO
Day 6
- Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
- Bridge Band Around Knees Progression VIDEO
  - Only bend the knees as much as comfortable
  - Goal is to feel pulling in the thigh with no significant pain
  - band is an option to reduce tension in lateral quad/knee
- Sidelying Leg Raise Progression to a Stretch VIDEO
  - Make sure you feel this in the right place
- Hip Extension/Glute Max Progression(Choose 1)
  - Quadruped with Physio Ball Hip Extension VIDEO
  - Hip Extension Over Table/Bed VIDEO
- Self Myofascial Release Options
  - Focus on areas that feel more sensitive on the problem side
  - spend 30sec to 2 minutes on each tender spot as discussed in the video
  - Self MFR Quad/Hip Flexor VIDEO
  - Side Lying IT Band VIDEO
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?