Knee Pain: Four Phase Rehabilitation and Strengthening Program: Phase 1
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
Question: Does one side feel tighter then the other at either end point or is there pain at either end point?
The seated slide option is an easy one that can be done throughout the day anywhere. Do it as often as you can, you can do 8-20 reps every couple hours
The ball option can be done 2x/day 8-20 reps
Both are helpful at moving the knee through a full range of motion without excessive stress on the knee
