DN: Acute Knee Pain/Swelling Following Plyometrics

2-8 Update
- Workout Circuit
  - 5-20 reps of each
  - If any cause pain or pressure in the knee stop and let me know
  - Bridge Progression Floor (Pick One)
  - Squat Progression (Pick One)
    - Keep pressure on heels and def try band around knees
    - K-46 Upper Body Assisted Squat VIDEO
    - K-46A Squat with Forward Reach Band Around Knees VIDEO
    - K-46A1 Goblet/Front Squat VIDEO
  - Bridge Progression Physio Ball (Pick One)
    - K-34 Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
    - K-35 Abdominal Control With Hamstring Curl Phase 2 VIDEO
    - K-36 Double Leg Bridge Phase 3 VIDEO
    - K-37 Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
    - K-38 Single Leg Bridge Phase 5 VIDEO
      - I am guessing this will be weaker on the painful side
    - K-39 Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
  - K-45E Lunge with Band Around Knee Glute Med Activation VIDEO
1-2 Update
- Strength Circuit to try every other day to reduce risk of reoccurrence
  - Do each movement slowly 5-20 reps, 2nd set 1/2 as many reps
  - If you have any pain stop the movement, or stay just short of pain
  - Hamstring Activation Progression (Pick One)
    - Start with K-36 and progress to the next option once you are able to get 20 reps slowly and it is no longer challenging
    - K-36 Double Leg Bridge Phase 3 VIDEO
    - K-37 Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
    - K-38 Single Leg Bridge Phase 5 VIDEO
    - K-39 Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
  - Heel Raise Progression at Wall (Pick One)
  - Quadricep Stretch Options (Pick One)
Phase 1: Light Motion and Isometric Hamstring activation
Important Information LINK
- Goals: Identify mobility deficits that are severely restricted, different on the painful side, movements that reduce your symptoms
  - Activate muscle groups that have been not been engaging properly: Can you feel the the muscles engage in the same way that they do on the non-painful side? How does it feel different on the involved side?
  - Become aware of maintaining spinal stability and not compensating in the back as you attempt to isolate glute activation and hip mobility
- Daily Movements: Meant to begin with proper abdominal stabilization and lightly move into restricted directions without increase in symptoms. This initial phase is more of an assessment to find your specific limitations as well as how you respond to certain positions. You need to be able to delineate between what is good and not good for you. As you are doing any of these movements keep the following in mind
  - It is good to feel tension or pulling as long as it feels the same or easier to do as you do it and you do not have any increase in symptoms afterwards
  - The first time through any movement do it very lightly, we are going to be stressing some sensitive areas and you will be surprised how this controlled movements can increase pain if done too aggressively, you can always push it a little harder the next time.
  - If you have soreness try to assess which movement is producing it. Do each very slow and controlled instead of pushing for 20 reps right away
  - Complete each 5-20x 1 set 1-2x/day as a sequence. You can do many of these lightly throughout the day which is a good idea to keep your hip from tightening up
  - Initial Program LINK