JR: Left Hip and Knee pain with Difficulty walking: SHOSA (2-19-19)

  • 3-19-19 update LINK
  • 3-12-19 update LINK
  • 3-5-19: Look for updates below in bold
  • Try the movements below in the morning before you begin to walk
    • Movement #1: Rock your bent knee in and out
      • NEW OPTION TO DO INSTEAD OF THE MOVEMENT ABOVE WITH ONE LEG OUT STRAIGHT
    • Movement #2: Lay over the edge of the bed and lift your leg up behinds you, hold in the air 5 sec, repeat 5-10x with the left leg only
  • The other 3 movements are the following
    • Movement#3: seated slide
    • Movement #4: rock heel to toe at the counter
    • Movement #5: Lying on your back pullover with light weight
      • NEW OPTION TO TRY INSTEAD OF THE WEIGHTS
        • FOOT ON THE FLOOR LYING AT THE EDGE OF THE COUCH
  • movement #6: Squat at the sink: ONLY DO THIS EVERYOTHER DAY
    • 8-15x