NH: MPFL tear with resulting knee stiffness in a Wrestler/ Football Player: Phase 2 Single Leg Strength tests

Daily Sequence: Can be done once a day
- Double Leg Bridge Ball Phase 3 VIDEO
  - 8-20 reps, can use edge of chair or couch if you don’t have a ball
- Basics of Pelvic Control Pre- Bear Position VIDEO
  - Incorporate this concept in the bear with the leg lift, holding each leg lift 5 sec, alternating legs, 30-90sec, video below
  - Basics of Bear with Leg Lift VIDEO
- Band Around Knees Bridge Progression VIDEO
  - Band around knees is optional
  - Do it with as deep of a knee bend as comfortable
  - 8-20reps
- Step with Ankle Dorsiflexion VIDEO
  - elevated lunge position
  - 8-20 reps each leg
- Squat Pulses In Short Range VIDEO
  - Stay in a range with no knee pain
  - complete small pulses for 30-90sec keeping the weight on heels
- Pre Run/Walk Single Leg Balance Drill VIDEO
  - 8-20 rep slow each leg
Strength Circuit: test these on each side to look for any movement that is weaker or painful on one side versus the other
- Side Plank Lateral Shift Floor VIDEO
  - Goal: minimum 30sec, maximum 2 minutes
- Hamstring (Choose one)
  - Do it slow and keep toes up to ceiling
  - Single Leg Bridge Phase 5 VIDEO
  - Single Leg Bridge With Hamstring Curl Phase 6 VIDEO
  - Goal: 10-20 reps slow
- Single Leg Squat TRX->BOSU->Floor VIDEO
  - Start with TRX, slow on the way down
  - Go as deep as you can short of pain and make sure knee not caving in
- Single Leg Deadlift VIDEO
  - Pick a weight that is challeging but you can do a 4-5 sec negative
  - Should fatigue in hamstring without knee pain