Home » AYBC: Post PRP Foot and Ankle and Lower Back Pain: Week 1 (10-6-20)
This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
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
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
assess your ability to activate your calf without significant tendon pain
DON’T OVER STRETCH….do not hold static stretches
Day 1:
Self MFR Calf VIDEO
use a tennis ball or lacrosse ball
Hit 2-3 spots on the calf, NOT ON THE TENDON for 30to 60sec
Day 2
Self MFR Calf VIDEO
use a tennis ball or lacrosse ball
Hit 2-3 spots on the calf, NOT ON THE TENDON for 30to 60sec
Band Plantarflexion/Gastroc Activation VIDEO
There are a variety of band resistances
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
IF you do not have a band or it hurts try the following
Day 3
Self MFR Calf VIDEO
use a tennis ball or lacrosse ball
Hit 2-3 spots on the calf, NOT ON THE TENDON for 30to 60sec
Band Plantarflexion/Gastroc Activation VIDEO
There are a variety of band resistances
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
IF you do not have a band or it hurts try the following
Self MFR Hamstring VIDEO
Day 4
Self MFR Calf VIDEO
use a tennis ball or lacrosse ball
Hit 2-3 spots on the calf, NOT ON THE TENDON for 30to 60sec
Band Plantarflexion/Gastroc Activation VIDEO
There are a variety of band resistances
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
IF you do not have a band or it hurts try the following
Self MFR Hamstring VIDEO
Hamstring Isometric with Contralateral Leg Raise VIDEO
This can be done with an exercise ball of feet up on couch/chair
Try not to push directly onto heel as it is likely tender
Push more so into the calf
hold each 5sec, 8-20reps
Day 5
Self MFR Calf VIDEO
use a tennis ball or lacrosse ball
Hit 2-3 spots on the calf, NOT ON THE TENDON for 30to 60sec
Band Plantarflexion/Gastroc Activation VIDEO
There are a variety of band resistances
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
IF you do not have a band or it hurts try the following
Self MFR Hamstring VIDEO
Hamstring Isometric with Contralateral Leg Raise VIDEO
This can be done with an exercise ball of feet up on couch/chair
Try not to push directly onto heel as it is likely tender
Push more so into the calf
hold each 5sec, 8-20 reps
Hands Elevated Childs Pose Variation VIDEO
prop a small roll under your ankle like a yoga mat or a thick towel roll to keep excessive pressure off the ankle…I will make a video if needed if you have issues with this
8-20 reps
Day 6
Self MFR Calf VIDEO
use a tennis ball or lacrosse ball
Hit 2-3 spots on the calf, NOT ON THE TENDON for 30to 60sec
Band Plantarflexion/Gastroc Activation VIDEO
There are a variety of band resistances
Try to start with something that allows you to get through as much ROM as possible
If you have significant pain with any motion, try to start with just an isometric hold for 30sec-2 minutes
If you are able go through as much range as possible with minimal pain, go really slow on the negative 4-5 sec as you slowly load into the stretch
IF you do not have a band or it hurts try the following
Self MFR Hamstring VIDEO
Hamstring Isometric with Contralateral Leg Raise VIDEO
This can be done with an exercise ball of feet up on couch/chair
Try not to push directly onto heel as it is likely tender
Push more so into the calf
hold each 5sec, 8-20 reps
Hands Elevated Childs Pose Variation VIDEO
prop a small roll under your ankle like a yoga mat or a thick towel roll to keep excessive pressure off the ankle…I will make a video if needed if you have issues with this
8-20reps
Quadruped with Physio Ball Hip Extension VIDEO
Focus on keeping your low back relaxed
can use an exercise ball or an ottoman
8-20 reps
Day 7
Rest
Contact me through email with some reflection on the week
What went well, what caused an increase in pain, what was most helpful, what was too easy?
