If it does, try to stop short of pain or do not do that particular movement
If you have pain after the sequence or the day after that is more then mild discomfort
Once the pain subsides with use of ice as needed (10-20 minutes 2-3x/day)
Do one of the movements, see how you feel after and the next day
If that goes fine do that movement and add another one the following day
Use this approach to discover which movement caused the irritation
Either discontinue that movement or an even better option…see if you can do that movement more gently by decreasing the amount of range you go through, the number of reps, or the resistance to see if you can stop it from being painful
While this program is meant to be safe, and cautious, all movements are not perfect for everyone and if as you are doing something it feels sore or hurts after, don’t do it
Many of the exercises will include multiple options to account for this
Most importantly, I applaud you for taking this step to improve yourself. It is easy to be frustrated when you have something that interferes with activities you enjoy as well as daily life. The most important thing you can gain from this experience is BODY AWARENESS.
There is something about the way you are currently using your body that has led you here. It is not necessarily about finding the perfect exercises, but about trying to feel what I am describing during the movements I give you and applying that to daily activities.
The program will begin by adding new movements gradually to avoid a dramatic increase in pain from putting pressure on structures that are not used to it
In the mean time, hold off on activities that cause an increase in pain.
Hold on running for the first 2 weeks to see how you do with the program and then I will include a running progression in phase 2
Rock Tape is also a viable option as you progress running to improve knee control
