- Since the pes anserine is the location of symptoms, let’s keep in mind a couple things
- Medial collapse of the knee is a common reason for increased stress to this area
- Let’s begin with activation of lateral hip stability which is unlikely to stress the medial aspect of the knee
- Try gradually adding exercises, adding a new exercise each day or a new phase each day
- Exercises in BOLD can be done daily, others should be done 3-4x/week
- Begin in non-weight bearing, which will be less threatening to loading the area excessively
- Gradually progress closed chain knee flexion as long as there is no increase in symptoms
- Below you will find exercises organized by level of stress or threat to the knee
- Phase 1
- Non-weight bearing activation of lateral hip/glute
- 169) Supine Clamshell VIDEO
- Maintain tension on band and keep knees at which ever angle of knee flexion is most comfortable
- Goal 30sec-2 min maintaining tension
- Level 2 Progression
- Level 3 Progression
- Hip extension options (Choose 1): Hold each 5 sec Goal 8-15 reps
- Phase 2
- Weight bearing lower extremity hip and trunk control without closed or standing knee flexion, knee mobility in non weight bearing
- Knee mobility
- 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
- Not sure if knee flexibility/quad flexibility is an issue but worth checking on
- If there is any pain hold on this one and email me for a replacement
- Gastroc Loading (Choose 1)
- Phase 3
- Progression to standing coordination of glute and knee stability
