MR: Pain in the Top of the Foot and Tightness in the Right Thigh Week 4 (3-12-18)

Email
- Difficulty completing quad stretch because it stresses the top of the foot or the shoulder
- pain on the top of the foot but sometimes inner ankle with occasional outer ankle discomfort
My reply
- I will adjust quad stretch to be done in a bridge which does not stress the shoulder or the ankle
- Pain in the foot seems very sensitive
- I will be very careful with movements that stress the foot this week
Organization
- Day 1: Daily Sequence + Strength Circuit #1(2 sets)
- Day 2: Daily Sequence
- Day 3: Daily Sequence + Strength Circuit #2(2 sets)
- Day 4: Daily Sequence
- Day 5: Daily Sequence + Strength Circuits #1 and #2 (1 set each
- Day 6: Daily Sequence
Below you will find a daily circuit and a strength circuit
The daily circuit can be done daily 1-2x per day and movements from that sequence can be done lightly throughout the day if you find they are helpful in reducing pain
The strength circuit should be done every other day
Updates below are in BOLD
Daily Sequence
- 63) Kneeling Quadricep Activation Butt to Heels VIDEO
  - 8-15x
    - Replacement
      - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
      - REPLACEMENT
        
        107) Heels to Butt on Floor Phase 1 VIDEO
- 98) Hip Extension Over Table/Bed VIDEO
  - 8-15 reps slow with a 5 sec hold at the top
  - Try to keep knee locked out straight because it will likely bend a little as you get tired
- 120.3) Strap Gastroc Stretch and Isometrics VIDEO
  - Start with the stretch in and out and add the other movements if they feel alright
  - 8-15x for each
- 113.1) Ball Hamstring Curl to Knee Extension VIDEO
  - Move through as much knee and hip movements as possible without pain
  - 8-15x
- 120) Tibialis Posterior Seated Sweep VIDEO
  - light pressure through big toe as you sweep in
  - 8-15reps
  - HOLD ON THIS ONE
    - REPLACE WITH
      - 28.1) Seated Ankle Dorsiflexion and Plantarflexion VIDEO
        
        DON’T DO THE HEEL RAISE, JUST THE SLIDE FORWARD AND BACK AS FAR AS COMFORTABLE
STRENGTH SEQUENCE #1
- 109) Band Bridge Around Knees Progression VIDEO
  - 8-20 REPS
- 149.1) Squat Pulses In Short Range VIDEO
  - TRY FOR TIME IN A SHORT RANGE, 30 SEC TO 2 MIN
  - MAY KEEP BAND AROUND KNEES IF ABLE
- 120.2) Band Plantarflexion/Gastroc Activation VIDEO
  - TRY FRO TIME 30 SEC TO 2 MIN
  - IF PAINFUL TRY TO JUST HOLD PRESSURE INTO BAND WITHOUT MOVING WITH ANKLE IN MOST COMFORTABLE POSITION
STRENGTH SEQUENCE #2
- 157) Band Extension Deadlift VIDEO
  - LIGHT BAND
  - 8-20 REPS
- 169) Supine Clamshell VIDEO
  - TRY FOR 30SEC TO 2 MIN
- TRY THE TWO OPTIONS BELOW
  - CHOOSE THE ONE THAT IS MOST COMFORTABLE
  - 114.1) Straight Leg Bridge Gradual Integration of Bent Knee VIDEO
  - 115) Double Leg Bridge Phase 3 VIDEO