MGN: Medial Knee Pain/OA (10-31-17) Week 3

Week 3 Summary
- This week will progress into some more challenging movements with emphasis on movements that are meant to challenge surrounding muscle groups without increasing knee pain
- You will want to adjust the amount of motion you are going through to remain short of knee pain
- This week will identify a daily sequence and your first strength circuit that can be complete every other day
- I recommend icing after the strengthen movements just to reduce the risk of increased inflammation and pain
Daily Sequence
- Self Myofascial Release Options
  - I do not expect you to do all of the movements below
  - I want you each day to inspect each area and try to pick up on a difference in the more painful side compared to the non-painful side
  - If it feels the same i both legs then it may not be an area you need to press on
  - 24.2) Standing Glute max/lumbar VIDEO
  - 25) Supine Hooklying Quad/Psoas VIDEO
  - 26) Self MFR Quad/Hip Flexor VIDEO
  - 26.1) Self MFR Calf VIDEO
  - 27) Side Lying IT Band VIDEO
  - 28) Self MFR Hamstring VIDEO
- Seated Slide Hamstring and Quad Stretch VIDEO
  - Light self mobilization into knee flexion and extension
  - This can be done lightly and frequently with emphasis on lightly
  - I would rather you do this alot throughout the day light rather then do it too aggressively and make yourself sore…then you don’t really want to do it again
  - 8-20 reps
- Double Leg Heel Raise VIDEO
  - Activates calf through full range while engaging some trunk control and shoulder stability
  - 8-20 reps
- Bridge Band Around Knees Progression VIDEO
  - make sure you keep knee bend short of knee pain
  - goals is to feel tightness in the front of the thigh
  - 8-20 reps
- Step with Ankle Dorsiflexion VIDEO
  - This position exaggerates the running/walking stride position
  - Make sure you stay short of knee pain or hold off altogether if you have pain
  - 8-20 reps each leg
Strength Circuit#1
- Complete this sequence every other day
- Go through the circuit one set, 2nd set try for half as many reps as the first set
- Ice after for 10-15minutes to minimize the risk of increased pain
- Double Leg Bridge Phase 3 VIDEO
  - Keep knees bent to about 90deg
  - 8-20 reps slow
  - Can use the edge of couch or chair in place of a ball
- Quadruped with Physio Ball Hip Extension VIDEO OR Hip Extension Over Table/Bed VIDEO
  - 8-20 reps
- Supine Straight Leg Raise VIDEO
  - slow and controlled while maintaining abdominal control
  - 8-20 reps slow