RJ: Knee Pain: progression back to the gym (9-18-19)
11-27-19
Band glute activation: can hold with 2 hands to lessen pain in knees
Follow this with a cross leg stretch and a quad stretch
Another option in the weighted sidebend in a lunge
Notes to trainer
slow and controlled with all movements so he does them correctly
Will get some lateral hip pain if he pushes beyond fatigue with squatting/lunging motions
Be careful not to over do too many closed chain knee flexion movements in a row
Try to break them up with glute/hip ext based stuff
Daily/Warm Up Sequence:10xforeach
Ball Roll Hamstring Curl
Rock back in Stranding Hamstring and calf Stretch
Bridge
Standing quad Stretch
Step Lunge
Strength Training Guidellines
9-25 strength additions
Ball/box bridge
Rerverse Lunge Slide
Sidelying leg raise
Be careful with squats to keep more weight on the heels
Refer to some squat progressions below. may stay a little more shallow with knee flexion
Squat Options below from easier to more challenging. be careful to not have any knee pain
Always try to mix in something after that puts less stress on the knee. I typically will do a squat variaion and then some thing that is not in standing to keep pressure from building in the knee like a ball bridge or something abdominal
