- This week you will try to add a new movement each day to assess your body’s response to each movement
- With each one you want to ask yourself: After doing the movement do I feel better, worse, or the same?
- As long as the answer is a little better or the same…keep that movement
- If there is a negative after effect you have the option to try and do the movements more gently (Short of pain) or ditch that movement
- At the end of the week I want to know if any movements felt more helpful then others
- If you find a couple movements that feel particularly good…you should do them often
- Ex: Before and after running, morning and night, when you are in pain to lessen pain
- RockTape/KT tape for the knee
- Movement #1: Bridge with quad stretch
- 8-15 reps, hold each 2-3 sec
- Streches the quad with glute activation…you do not want to feel pain in low back of significant increase in foot symptoms
- Movement #2: Ball Roll Hamstring Activation
- 8-15 reps
- Moves the knee through full range of motion with hamstring activation
- Movement #3: Wall Plank: Glute Activation
- 8-15 reps each leg
- Can push on counter on wall, don’t let lower back move, keep good abdominal control
- Movement #4: Elevated Lunge
- Stay Short of knee pain
- 8-15 reps each leg
