JEC: Knee Pain with Hamstring/Glute Weakness: Phase 4 (11-20-18)

Phase 4
- The Daily Sequence
  - This phase will include a couple new options to promote mobility into the hip and the hamstring
  - Look for new movements in BOLD
Daily Sequence: Complete everyday
- Self Myofascial Release Options, press on any area that feels tender, especially if it is worse on the painful side
  - Focus on areas that feel more sensitive on the problem side
  - spend 30sec to 2 minutes on each tender spot as discussed in the video
  - Self MFR Quad/Hip Flexor VIDEO
  - Side Lying IT Band VIDEO
  - 38) Self MFR Ball Glute/Piriformis VIDEO
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Full active knee motion with very little pressure on the knee
  - 10-15 reps
- 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
  - One of my favorite quad mobilizations
  - This one has 3 parts so shoot for 10-15 for each part
- Bridge Band Around Knees Progression VIDEO
  - Only bend the knees as much as comfortable
  - Goal is to feel pulling in the thigh with no significant pain
  - band is an option to reduce tension in lateral quad/knee
  - 10-15 reps
- 116) Hamstring Isometric with Contralateral Leg Raise VIDEO
  - Alternates a hamstring isometric with a hamstring stretch
  - Hold each 5 sec, repeat 10-15x each leg
- 38.1) Cross Leg Basic Rock to Cross leg Progression VIDEO
  - Posterior Hip Mobilization
  - Pick the option that works best for you
  - 10-15x
Strength Sequence: Complete every other day, if sore, wait until soreness completely goes back to baseline prior to completing it again which may require 2 day rest
- First time through, try for just one set, if that goes well you can go through it 2x on strength day
- Circuit #1
  - Bridge Progression Physio Ball Progression (Choose 1)
    - 113) Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
    - 114) Abdominal Control With Hamstring Curl Phase 2 VIDEO
    - 114.1) Straight Leg Bridge Gradual Integration of Bent Knee Phase 3 VIDEO
    - 115) Double Leg Bridge Phase 4 VIDEO
    - 117) Double Leg Bridge With Hamstring Curl Phase 5 VIDEO
    - 118) Single Leg Bridge Phase 6 VIDEO
    - 119) Single Leg Bridge With Hamstring Curl Phase 7 VIDEO
    - Goal is 8-20 reps…if you achieve 20 slowly then progress to next level and start at 8
  - Squat Progression:
    - Phase 1:
      - 149.1) Squat Pulses In Short Range VIDEO
      - Goal 30-90sec
    - Phase 2:
      - 150) Squat with Forward Reach Band Around Knees VIDEO
        
        8-20 reps
  - Heel Raise Progression at Wall (Choose 1)
    - 124) Double Leg Heel Raise Phase 1 VIDEO
    - 125) Double Concentric/Single Leg Eccentric Phase 2 VIDEO
    - 126) Single Leg Concentric/Eccentric Phase 3 VIDEO
    - Goal 8-20 reps
    - REPLACE with
      - 127.1) Step with Ankle Dorsiflexion VIDEO
        
        Progresses heelraise in the stride position and challenges balance without UE support
        
        I will either do this for time 30sec-2 min or 8-20 reps
  - Sidelying Leg Raise Progression to a Stretch VIDEO
    - Make sure you feel this in the right place
    - Goal 8-20 reps
    - REPLACE WITH
      - 172) Band Around Knees/Ankles Side Step Progression VIDEO
        
        Band around knees or for more challenge, band around the ankles
        
        8-20 steps each side alternating
- Circuit #2
  - Hip Extension/Glute Max Progression(Choose 1)
    - Quadruped with Physio Ball Hip Extension VIDEO
    - Hip Extension Over Table/Bed VIDEO
    - PHASE 3:
      - 97.1) Quadruped Hip Ext Towel Slide and Band Progression VIDEO
      - Goal 8-20 reps
  - 81) Basics of Bear with Leg Lift VIDEO
    - Begin with holding bear position for 30-90sec then progress to leg lifts for 5 sec holds
    - If this causes knee pain, email me and I will give you a substitute
  - Hip Thrust Progression
    - 99) Double Leg VIDEO
    - 100) Single Leg VIDEO
      - Can be done with back on a weight bench
      - 8-20 reps
  - Single leg stability Progression
    - Phase 1: 185.1) Pre Run/Walk Single Leg Balance Drill VIDEO
      - Use a broomstick at first and try to progress in less reliance on upper body support but maintaining good form
      - 30sec to 2 min or 8-20 reps slow
      - Couple common mistakes:
        
        Don’t bend the knee you are standing on very much
        
        keep your pelvis and shoulders square
        
        Once this is going well, try the movement below with some resistance on the foot
    - 185.2) Pre Run/Walk Band Resisted Stride Drill VIDEO
      - Same as above with some resistance
      - When you move to this option start again with the post to get the form correct and do it slow/controlled
      - same parameters as above