JLD: Left Posterior Knee Pain: Phase 1 (12-9-18)

This week the focus will be on adding one movement each day to assess your body’s response to activating distinct muscle groups
This week is meant to be easy and is meant as more of a test to identify missing links in the system and your ability to isolate activation of specific muscle groups
Each day a new movement will be added to successfully isolate your body’s response to each movement
Each movement should be done for 8-20reps or 30-90sec as specified
You should stop each movement when you have either reached the max rep/time, at onset of pain, or if you start to develop moderate fatigue
If you get to a movement that is painful during the exercise or you have significant pain the following day, hold on that movement in the next circuit progression
Goals: Assess your ability to isolate specific muscle groups
- isolate hamstring and glute activation
- mobilize quad and hip flexor without creating an increase in knee pain
- Focus on remaining in a range where you feel muscle fatigue/activation and minimal to no knee pain
- This week will attempt to establish a warm up sequence that will be used in future weeks prior to strengthening circuits
Day 1:
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
Day2
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
Day 3
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
- 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
Day 4
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
- 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
- Sidelying Leg Raise Progression to a Stretch VIDEO
  - Make sure you feel this in the right place
Day 5
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
- 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
- Sidelying Leg Raise Progression to a Stretch VIDEO
  - Make sure you feel this in the right place
- Hip Extension/Glute Max Progression(Choose 1)
  - Quadruped with Physio Ball Hip Extension VIDEO
  - Hip Extension Over Table/Bed VIDEO
Day 6
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Keep toes straight up to ceiling
  - Bend knee as far as comfortable
  - After knee bend, straighten knees all the way out and let heels raise up off ball
  - If you do not have a ball:
    - 13) Seated Slide Hamstring and Quad Stretch VIDEO
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
- 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
- Sidelying Leg Raise Progression to a Stretch VIDEO
  - Make sure you feel this in the right place
- Hip Extension/Glute Max Progression(Choose 1)
  - Quadruped with Physio Ball Hip Extension VIDEO
  - Hip Extension Over Table/Bed VIDEO
- Self Myofascial Release Options
  - 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
Day 7
- Rest
If all went well complete day 6 everyday for the following week. If any movements did not feel quite right or were painful, skip those during week 2