- 4-15-20
- Initial evaluation with primary complaint of posterior knee pain
- Reproduced with hamstring stretch and heelraise initially
- Reports pain wiht clibing ladders and squatting
- Initial program
- Self Myofascial Release with Tennis ball
- Hit 2-4 spot for each
- This can be done multiple times per day if able and will usually be a good way to reduce/prevent pain
- 26.1) Self MFR Calf VIDEO
- 28) Self MFR Hamstring VIDEO
- Muscle Activation
- This can be done 1-2x per day lightly to activate muscles that offload the knee
- 8-15 reps for each
- 114.1) Straight Leg Bridge Gradual Integration of Bent Knee VIDEO
- I do this on a ball but it can be done on a chair
- Choose the angle of knee bend that is least painful
- hold each 5 sec
- 19.1) Rock Heel to Toe Counter Progression VIDEO
- This is the raise on the toes at the counter
- You can progress to the wall below once the counter feels easy and the wall doesn’t hurt
- 124) Double Leg Heel Raise VIDEO
- Step/Chair knee bend throughout the day
- 128) Phase 1 Heel Raise in Hip Extension Supported VIDEO
- Lightly and often throughout the day 5-10 reps at a time
- 128) Phase 1 Heel Raise in Hip Extension Supported VIDEO
- Self Myofascial Release with Tennis ball