IG: Left Lateral Calf Pain and Right Knee Instability: TeleHealth (5-27-20)

6-24-20
- We talked about the isometric press into the wall in sitting
  - I do not have a video for this one yet
  - remember sit close to wall and put pillow between your foot and wall. press down lightly into floor and outward into pillow. Try to feel the outside of your calf tensing, hold 5 sec repeat 5x
  - If that goes fine try to do it 2x/day instead of 1x /day still 5 reps
  - If that goes well increase to 10 reps 2x/day
  - Keep progressing the amunt as you are able still trying to not push too hard
6-17-20
- We discussed focusing initially in the day 1 movements as they did not seem to cause any singificnt issue. So for today and possibly tomorrow only do the following
  - Movement #1: 28.1) Seated Ankle Dorsiflexion and Plantarflexion VIDEO
    - This is the seated slide
      - This can be done gently 8-12x and can be done multiple times throgh the day, try for 3-5x/day
      - Do it gently and short of any significant pain
  - Movement #2: 105.1) Pelvic Clock Progression into Bridge VIDEO
    - 8-15 x this cane be done 2-3x/day, try to hold each one for 5 sec
  - Movement #3: 122.1) Seated Heel Raise Update VIDEO
    - Try this one 1x/day to start 5-15x slow
      - This one you can stop if it gets tired or you start to get an increase in pain
      - Ice can be used after wards if there is any increase in pain or soreness
- If the sequence above goes well you can add the movement below over the edge of the bed
  - alternate leg lifts, hold each in the air 5 sec repeat 5-10x total ech leg
    - 98) Hip Extension Over Table/Bed VIDEO
    - Let’s try this everyother day
  - If that goes well you can add the seated sweep below gently
    - I talk about the pressure into the big toe, don’t worry about the pressure more of just the movement in the video
      - 120) Tibialis Posterior Seated Sweep VIDEO
        
        8-15x gently. If there is no pain this can be done daily with the other seated movements
6-3-20
- New Movement Progressions for everyother day
  - Gastroc Activation: Try for 5-15 reps
    - Level 1:
      - 120.3) Strap Gastroc Stretch and Isometrics VIDEO
    - Level 2: Wall or counter
      - 124) Double Leg Heel Raise VIDEO
    - Level 3:
      - 126.1) Double Leg Heel Raise VIDEO
    - LEVEL 4: 6-10-20
      - 126.6) Step Back Leg Heelraise VIDEO
        
        FOCUS ON THIS FOR TIME 30SEC-2 MIN
  - Step Lunge
    - Level 1:
      - 137) High Lunge at Table VIDEO
        
        TRY TO LET GO OF WALL AND MAINTAIN BALANCE FOR 30-60SEC. IF IT MAKES YOU DIZZY START WITH 10-15 SEC
    - Level 2:
      - 23) Step Knee Flexion and Hip Extension VIDEO
  - NEW HIP EXERCISE TO TRY: LET ME KNWO IF ONE SIDE IS WEAKNER THEN THE OTHER
    - 170) Side Lying Clamshell Wall VIDEO
      - CAN BE DONE ON COUCH WITH BACK AGAINST THE BACK OF THE COUCH
      - 5-15 REPS SLOW
5-27-20
- Initial program
  - Movement #1: 28.1) Seated Ankle Dorsiflexion and Plantarflexion VIDEO
    - This is the seated slide
      - This can be done gently 8-12x and can be done multiple times throgh the day, try for 3-5x/day
      - Do it gently and short of any significant pain
  - Movement #2: 105.1) Pelvic Clock Progression into Bridge VIDEO
    - 8-15 x this cane be done 2-3x/day, try to hold each one for 5 sec
  - Movement #3: 122.1) Seated Heel Raise Update VIDEO
    - Try this one 1x/day to start 5-15x slow
      - This one you can stop if it gets tired or you start to get an increase in pain
      - Ice can be used after wards if there is any increase in pain or soreness