- 8-9 Updated program
- A-40A Tibialis Posterior Seated Sweep VIDEO
- knee out in front, and keep knee from moving
- Bosu Double leg sequence
- Rock front to back 20-30sec
- big toe press 5 sec holds 5 sec off 20-30sec
- de-weight R leg 5-10sec for 30sec
- A-40D Seated Heelraise VIDEO
- Heelraise at the edge of a step
- 10-20reps
- A-29G Palloff Press 1/2 Kneeling Variation VIDEO
- second set have band around the knee in and out of knee bend
- Big toe press drills throughout the day
- A-40A Tibialis Posterior Seated Sweep VIDEO
- 7-19 Update to program
- 8-20 reps slow and controlled
- A-40A Tibialis Posterior Seated Sweep VIDEO
- knee out in front, and keep knee from moving
- A-49A Side Lying Leg Raise Progression to a Stretch VIDEO
- Weight Bearing Progression (Choose 1)
- A-47A Squat with Forward Reach Band Around Knees VIDEO
- A-46E Lunge with Band Around Knee Glute Med Activation VIDEO
- A-46 Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
- Small pillow case under inside of foot/big toe
- Gym Program
- 3 sets to fatigue with the amount of reps decreasing with each set
- Circuit 1
- Lat pull
- overhead shoulder press with weights
- Circuit 1
- Circuit 2
- Seated Row machine
- Chest press or elevated push up
- Circuit 3
- tricep ext
- bicep curl machine or standing bicep curl
- Circuit 4
- Leg press
- ab machine or planks
- Circuit 5
- knee ext machine
- hamstring machine or ball bridge
- Circuits 6
- hip abductor
- hip adductor machines
- 3 sets to fatigue with the amount of reps decreasing with each set
- Try these movements to get things startedShou
- Most improtantly:
- Decrease activities that irritate it
- Continue to use ice regularly
- Don’t over stretch
- Seated Ankle Dorsiflexion and Plantarflexion VIDEO
- Seated Sciatic Nerve Floss VIDEO
- Progress slowly in pain free range (Pick One)
- Calf Activation Non-Weight Bearing
- Heel Raise Progression at Wall
