PF: Right Drop Foot/Ankle Weakness/Right Knee Pain: Online Program (3-1-20)
For this first week I want to focus on mobility and muscle activation. Included in this week will be a focus on right to left comparisons to see if we find anything to feel significantly different. Each day add a new movement this week and do each as instructed below. The strength movements should be added to the every other day strength section
Movements that are more mobility and less strenuous will fit into the everyday, 1-2x/day option
They are useful as a warm up/cool down or simply daily movements that move and engage areas of weakness
Movements that are more challenging will be every other day as we begin to organize some strength circuits
This will start to form a sequence of strength movements that can be done 3-4x per week
They are meant to be tiring but not painful
When strength movements are added and there are 2 sets suggested do it as a circuit, meaning do one set of the step heelraise to fatigue each leg, then do single leg reverse lunge each leg, and then the bridge progression, then repeat it for a second cycle
As long as there is no pain the week should look as follows
Monday: Movement #1
Tuesday: Movement #1 + #2
Wednesday: Movement #1 + #3
Thursday: Movement #1, #2, #3, #4
Friday: Movement #1, #3
Saturday: Movement #1, #2, #3, #4, #5
Sunday: Movement #1, #3
Movement #1: Knee flexion and ankle dorsiflexion self mobilization
This movement is specific to the knee and your ability to get into a deep knee bend without pain
Try this a couple times per day 10-15 reps for each
