FC: Patellofemoral Pain Strength/Conditioning Program Phase 1 (10-17-18)

Week 1: Test week
- This week tests various aspects of mobility and muscle activation
- It is meant to set up a warm up/cool down sequence
- Let me know if any of these movements:
  - Cause and increase/decrease in knee pain
  - Feel tighter/different on the painful side
Day 1:
- Myofascial Release
  - I know you are already doing some of this, but let me know how these feel
  - 26) Self MFR Quad/Hip Flexor VIDEO
  - 27) Side Lying IT Band VIDEO
Day 2
- Myofascial Release
  - I know you are already doing some of this, but let me know how these feel
  - 26) Self MFR Quad/Hip Flexor VIDEO
  - 27) Side Lying IT Band VIDEO
- 109) Band Around Knees Progression VIDEO
  - 8-15 reps
Day 3
- Myofascial Release
  - I know you are already doing some of this, but let me know how these feel
  - 26) Self MFR Quad/Hip Flexor VIDEO
  - 27) Side Lying IT Band VIDEO
- 109) Band Around Knees Progression VIDEO
  - 8-15 reps
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - 8-15 reps
Day 4
- Myofascial Release
  - I know you are already doing some of this, but let me know how these feel
  - 26) Self MFR Quad/Hip Flexor VIDEO
  - 27) Side Lying IT Band VIDEO
- 109) Band Around Knees Progression VIDEO
  - 8-15 reps
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - 8-15 reps
- 124) Double Leg Heel Raise VIDEO
  - 8-15 reps
Day 5
- Myofascial Release
  - I know you are already doing some of this, but let me know how these feel
  - 26) Self MFR Quad/Hip Flexor VIDEO
  - 27) Side Lying IT Band VIDEO
- 109) Band Around Knees Progression VIDEO
  - 8-15 reps
- 81) Basics of Bear with Leg Lift VIDEO
  - hold static both feet on ground for 30-90sec
  - let me know if this causes knee pain
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - 8-15 reps
- 124) Double Leg Heel Raise VIDEO
  - 8-15 reps
Day 6
- Myofascial Release
  - I know you are already doing some of this, but let me know how these feel
  - 26) Self MFR Quad/Hip Flexor VIDEO
  - 27) Side Lying IT Band VIDEO
- 109) Band Around Knees Progression VIDEO
  - 8-15 reps
- 81) Basics of Bear with Leg Lift VIDEO
  - hold static both feet on ground for 30-90sec
  - let me know if this causes knee pain
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - 8-15 reps
- 124) Double Leg Heel Raise VIDEO
  - 8-15 reps
- 170.6) 1/2 Kneel Clamshell with Band Followed by Hold with Forward Movement VIDEO
  - This tried to coordinate glute and quad to work together
  - Try for 8-15 reps of both movements
  - If it hurts to kneel try the same in standing using a box/bench as seen below
    - 170.5) 1/2 kneel Clamshell or Foot on Stool VIDEO
      - End of video shows foot elevated in standing option