JC: Right Knee Pain Telehealth Patient (5-6-20)

5-6-20
- Initial Home Program
  - Focus on doing the following movements lightly. The goal is to get some mobility and muslce control around your knee without increasing pain or symptoms. Ice can be used following for 10-15 minutes if you have any increase in soreness
- Movement#1: Seated Slide
  - 13) Seated Slide Hamstring and Quad Stretch VIDEO
    - This can be done throughout the day 8-15 reps at a time
    - This is helpful to maintian motion and circulation with any significant stress on the knee
    - Ideally done 3-5x/day
- Movement #2: Step knee bend
  - 127.1) Step with Ankle Dorsiflexion VIDEO
    - the propping up of the foot protects the knee and should keep it more into a stretch for the ankle
    - This can be done also 8-15x
    - It can be done 3-5x/day as well
    - If this is going well you can also try it with a flat fot as shown below. The flat fot with put more stretch on the knee itself, just be careful with it
      - 23) Step Knee Flexion and Hip Extension VIDEO
- Movement #3: Feet elevated hamstring Isometric
  - Since you had a little soreness after the movements on yout back, I want you to try the movement below instead with your feet elevated
  - 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
    - Hold each 5 sec repeat 8-15x 2-3x/day
    - This one will turn into something more challenging