CT: Home Program: Right Patellofemoral Pain and R Peroneal Tendon Snapping (2-25-22)

Daily Mobility: 10-15reps of each
- 18) Puppy Pose Progression VIDEO
- 31) Seated Quad Stretch Foot Under Chair VIDEO
- 105.1) Pelvic Clock Progression into Bridge VIDEO
- Self Myofascial Release Options
- 28.7) Seated Heel Raise Update VIDEO
  - Easier calf/ankle mobilization that can be done daily while the others shoulder just be every other day below
Strength
- Below are some pairs of movements. I organized them into circuits to pair movements that go together as opposites. As I add circuits you won’t do them all together but have some options to mix up workouts. Each workout should include 3-4 circuits (total of 6- 8 exercises) alternate each exercise and do the circuit 2x
- Circuit 1
  - 149.1) Squat Pulses In Short Range VIDEO
  - 57.1) 1/2 Kneel Band Pull Down Thoracic Ext Prog VIDEO
- Circuit 2
  - 126.6) Step Back Leg Heelraise VIDEO
    - Back ankle moving
  - 148.1) Step Down with Knee Control VIDEO
    - pulses short range 1-2minutes
- Circuit 3
  - 161.2) Post Support Reverse Lunge Slide VIDEO
  - 28.8) Step/Chair Raise in and out of Dorsiflexion VIDEO
    - front ankle moving
- Circuit 4
  - 95.4) Supine Band Pull Apart VIDEO
  - 81) Basics of Bear with Leg Lift VIDEO
    - single leg lifts option
    - May do
    - 65) Tall Kneel with Scapular Depression/Retraction VIDEO
- Circuit 5
  - 115) Double Leg Bridge Phase 3 VIDEO
    - choose least painful for top of hamstring knee position
  - 77) Bear to Downward Dog Floor VIDEO
    - Hands much further out in front to keep
- Circuit 6
  - 162.1) Post hand to Foot Variation VIDEO
  - 141.3) BAND FLY IN LUNGE VIDEO
    - Hand that holds the band, that leg always back
- Circuit 7
  - 175.1) BAND RESISTED 4 WAY STEP VIDEO
    - Lateral: don’t go high, stay low
  - 99.1) Double Leg Hip Thrust Updated Bench VIDEO
    - Pressure on heels
    - look at belly button
- Circuit 8
  - 192) Sagittal Plane Stability VIDEO Bosu
    - Don’t bend the knee too much and focus on the single leg deadlift motion
  - 116) Hamstring Isometric with Contralateral Leg Raise VIDEO
    - slow
- Circuit 8
  - 92.1) Arm Bar VIDEO
    - we did 8lbs, make sure you press down into bottom arm to lift head away from ground
    - this will progress to this
      - 106.1) Rolling Get Up Variation Bottom VIDEO
  - 147) Step Up Progression VIDEO
    - double step up
      - hold rail for now definitely on the way down to control landing on the back foot
      - This we can retest to see if you start to need less hand support as you step back