- 1-2 Update
- Daily: The list below is made up of previous exercises that all seemed to work fairly well. Each day this week I am would like you to do the list below as a circuit doing 5-20 reps of each. I will list a weekly schedule below of what I would like you to add or not add each day. doing just one set of each exercise the routine should take 15-20 minutes max
- K-5 Step Knee Flexion and Hip Extension VIDEO
- keep the foot in front on a higher step and keep weight more on the heel as you bend the front knee which should put less pressure on the front knee while working to maintain the knee bend
- Do this lightly
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- Quadricep Stretch Options (Pick One)
- K-5B Self MFR Quad/Hip Flexor VIDEO
- K-35 Abdominal Control With Hamstring Curl Phase 2 VIDEO
- this can be done with a ball or a chair on wheels
- If you have neither just do this:
- K-34 Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
- Monday: Do the list above
- Tuesday: Do the list above plus the movement below
- K-28C Bear Hip Extension->Mountain Climber VIDEO
- Just the first part where you strengthen on leg
- If that feels a little too challenging try this plank progression below
- K-28C Bear Hip Extension->Mountain Climber VIDEO
- Wednesday: Do the daily sequence
- Thursday: Daily sequence plus
- K-45E Lunge with Band Around Knee Glute Med Activation VIDEO
- light band required or do it without if you dont have band
- K-45E Lunge with Band Around Knee Glute Med Activation VIDEO
- Friday: Daily sequence only
- Saturday: daily sequence plus bith of the previously added movements if they felt ok
- Sunday: 3-4 movements that feel the best
- K-5 Step Knee Flexion and Hip Extension VIDEO
- Daily: The list below is made up of previous exercises that all seemed to work fairly well. Each day this week I am would like you to do the list below as a circuit doing 5-20 reps of each. I will list a weekly schedule below of what I would like you to add or not add each day. doing just one set of each exercise the routine should take 15-20 minutes max
- 12-18 Update
- I am still awaiting your feedback from the 12-11 update. I plan to add some lateral or frontal plane stability which is a common weakness that contributes to abnormal pressure at the knee. I will hold off a few days until you reply prior to making changes
- 12-11 Update
- This section will combine your previous movements with some updates to your program
- Daily
- K-5 Step Knee Flexion and Hip Extension VIDEO
- keep the foot in front on a higher step and keep weight more on the heel as you bend the front knee which should put less pressure on the front knee while working to maintain the knee bend
- Do this lightly
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- NEW ADDITION
- K-22 Tall Kneel Lean Back VIDEO
- only bend knees as far as comfortable
- Quadricep Stretch Options (Pick One)
- K-5B Self MFR Quad/Hip Flexor VIDEO
- K-5 Step Knee Flexion and Hip Extension VIDEO
- Strength: Every Other Day
- Circuit #1
- K-46 Upper Body Assisted Squat VIDEO
- keep weight on heels and can use band round the knees to improve glute activation
- K-36 Double Leg Bridge Phase 3 VIDEO
- K-40 Double Leg Heel Raise VIDEO
- K-46 Upper Body Assisted Squat VIDEO
- Circuit #2
- K-28A Bear to Downward Dog Floor VIDEO
- Bridge Progression Physio Ball (Pick One)
- You have done K-35, the movements are in order from easier to harder, progress as able
- K-34 Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
- K-35 Abdominal Control With Hamstring Curl Phase 2 VIDEO
- K-36 Double Leg Bridge Phase 3 VIDEO
- K-37 Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
- K-38 Single Leg Bridge Phase 5 VIDEO
- K-39 Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
- K-45C High Lunge at Table VIDEO
- Circuit #1
- 12-6 Update
- Strength Circuit to complete every other day 10 -20 reps of each movement, slow and controlled short of knee pain or pressure, second time through circuit do 1/2 as many reps second set
- K-46 Upper Body Assisted Squat VIDEO
- keep weight on heels and can use band round the knees to improve glute activation
- K-36 Double Leg Bridge Phase 3 VIDEO
- K-40 Double Leg Heel Raise VIDEO
- Initial therapy program (November 28-December 28) Week One
- Important Information LINK
- Phase 1:
- Goals: Identify mobility deficits that are severely restricted, different on the painful side, movements that reduce your symptoms
- Activate muscle groups that have been not been engaging properly: Can you feel the the muscles engage in the same way that they do on the non-painful side? How does it feel different on the involved side?
- Become aware of maintaining spinal stability and not compensating in the back as you attempt to isolate glute activation and hip mobility
- Daily Movements: Meant to begin with proper abdominal stabilization and lightly move into restricted directions without increase in symptoms. This initial phase is more of an assessment to find your specific limitations as well as how you respond to certain positions. You need to be able to delineate between what is good and not good for you. As you are doing any of these movements keep the following in mind
- It is good to feel tension or pulling as long as it feels the same or easier to do as you do it and you do not have any increase in symptoms afterwards
- The first time through any movement do it very lightly, we are going to be stressing some sensitive areas and you will be surprised how this controlled movements can increase pain if done too aggressively, you can always push it a little harder the next time.
- If you have soreness try to assess which movement is producing it. Do each very slow and controlled instead of pushing for 20 reps right away
- Complete each 5-20x 1 set 1-2x/day as a sequence. You can do many of these lightly throughout the day which is a good idea to keep your knee from tightening up
- K-5 Step Knee Flexion and Hip Extension VIDEO
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- Quadricep Stretch Options (Pick One)
- K-35 Abdominal Control With Hamstring Curl Phase 2 VIDEO
- Goals: Identify mobility deficits that are severely restricted, different on the painful side, movements that reduce your symptoms
- MD Report
- Tibial plateau fracture in 2009 resulting is 2 screws placed in tibial plateau
- Nov 2015 had episodes of inability to fully extend knee after sitting
- Prior Treatment
- Therapy which improved symptoms
- Current Complaints
- Pain with prolonged sitting and then attempts to stand
- Pain in deep catcher squat position