- Daily Movements and options to improve symptoms
- movements below can be done 2-3x per day
- Ice and heat can be used as able
- Taping or compression is another option to reduce symptoms
- https://www.youtube.com/watch?v=SRZesxymoks
- Movement #1: Core Activation
- 5-10 deep breaths
- 5-10 creating abdominal tension
- Movement #2: Rocking hands and knees with core activation
- Movement #3: Wall Heelraise or step heelraise
- 5-20 reps
- Option #1: Wall
- Option #2: Edge of Step
- Movement #4: Light Hamstring Mobilization (Can do both if they are not painful)
- 8-20 reps
- Phase 1: Knee to chest
- Phase 2: Kicks to ceiling…very gentle and short of pain
- Strength Sequence:
- Every other day
- Movement #1: Bear Holds
- Movement #2: Ball Hamstring Isometric
- Hold each 5 sec lightly
- 8-20 reps
- Movement #3: Squat at the sink
- Goal: 8-20 reps in painfree range
