JF: Bilateral Knee, Achilles, Heel and R Hip Pain: Initial Program

Initial Circuit to Improve Glute activation with gradual loading of achilles
- The movements below can be done 1-2x/day 10-20reps of each, always stopping short of pain
- If there is any increase in pain or soreness hold off on the movement that you feel may be causing the symptoms
- Pain in the Front of the Knee: Causes and Initial Self Treatment VIDEO LINK
  - Includes
    - K-31 Heels to Butt on Floor Phase 1 VIDEO
    - K-6 Seated Quad Stretch Foot Under Chair VIDEO
- Gradual loading of achilles and glute in standing
  - Phase 1: Seated Heelraise VIDEO
  - Phase 2: Double Leg Heel Raise VIDEO
- Progression into single leg balance
  - K-45 Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO