Week One Program: Your main issues at this point appear to be your quadricep tendon, plantarfascitis, adductor tendon
- We will begin by taking a fresh look at loading options for the various aspects of your lower body
- You should continue to do the tennis ball daily, especially as a warm up to the activities we cover in week one
- Each day you will be given a new movement. Your otions are the following
- If you are noticeably sore the next day from adding that new movement, you take the next day off and just do the tennis ball
- If you are not significantly sore from doing that movement the previous day, you will do that movement agin the following day and you will add the new movement
- Ice is always an option to reduce soreness
- Try adding a new myofascial relase option for the quad
- Movement List starting at the top and adding each day as able with rest days as needed. 5-10 reps slow this week with emphasis on remaining in a controlled range without provoking pain