FC: Patellofemoral Pain Strength/Conditioning Program Phase 2 (11-1-18)

Daily Movements/Warm Up Sequence
- 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
Strength Circuit:
- Do the circuit 2-3x through
- Get through this without hurting yourself and we can add some more complex movements next phase
- GOAL: FEEL MUSCLE WITHOUT KNEE PAIN/POPPING
- Every Other Day
- 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
- Bridge Progression Physio Ball (Pick One)
  - Goal: 8-20 slow reps, if you get to 20 and it wasn’t that difficult, progress to the next phase
  - Phase 1: Abdominal Control With Hamstring Curl Phase 2 VIDEO
  - Phase 2: Straight Leg Bridge Gradual Integration of Bent Knee VIDEO
  - Phase 3: Double Leg Bridge Phase 3 VIDEO
  - 117) Double Leg Bridge With Hamstring Curl Phase 4 VIDEO
  - 118) Single Leg Bridge Phase 5 VIDEO
  - 119) Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
- Quad Activation
  - 60.1) Band LAQ Followed By Isometric Holds VIDEO
  - 8-20 reps followed by an isometric hold for 30-90sec
  - Can do with a band or leg ext machine
  - The key is that you stay in a range short of knee pain
  - Feel quad burn with no knee pain or significant “noise” in your knee of the patella grinding
- Hip Thrust Progression (Glute Activation)
  - 99) Double Leg VIDEO
  - 100) Single Leg VIDEO
  - 8-20- reps
  - I do this more on a weight bench now as opposed to a ball in the video
  - Can do a band around the knees for double leg or add a light weight
  - I would like you to work towards single leg rather then putting alot of weight on
- 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 8-20 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