SK: Knee Pain: Program Update (3-25-20)

Below you will find updates to the program in ALL CAPS AND BOLD
- If you have any issues with the movements below or if you do not have the ability to complete something due to available equipment, let me know and I will make adjustments
Daily Movements: 1-2x/day or as a warm up/cool down
- Self myofascial release quad/ IT band
  - 27) Side Lying IT Band VIDEO
  - 26) Self MFR Quad/Hip Flexor VIDEO
- Bridge (8-15 reps)
  - 105.1) Pelvic Clock Progression into Bridge VIDEO
- Step lunge
  - 14.1) Mulligan Knee Flexion Tibial IR VIDEO
- SELF ANKLE MOBILIZATION
  - Can be very helpful to offload the knee, especially in dancers
  - 28.8) Step/Chair Raise in and out of Dorsiflexion VIDEO
- QUAD MOBILIZATION (CHOOSE THE ONE THAT WORKS BEST)
  - 33.2) Kneeling Quad Stretch at Chair VIDEO
  - Let me know if you have any knee pain with this one, if you do try the following instead
    - 29.1) Prone to Supine Quad Stretch, Isometric, Active Motion VIDEO
  - I like this one as well but it can cause knee pain if you are really stiff
Strength Sequence: Complete 2-3 days per week, Ideally not on busy days with dance
- Complete 2 sets of circuit
- Circuit #1
  - Feet Elevated Bridge (10-20 reps)
    - 114.1) Straight Leg Bridge Gradual Integration of Bent Knee VIDEO
  - Plank knee to chest/hip extension (each leg 30-90sec)
    - 70) Chair/Step Height Phase 3 VIDEO
  - Single Deadlift with Rotation (8-20 reps)
    - 163) Single Leg Deadlift with Rotation VIDEO
- Circuit #2
  - SQUAT PULSES IN PAINFREE RANGE (30SEC-2 MIN)
    - 149.1) Squat Pulses In Short Range VIDEO
  - SIDELYING LEG RAISE (10-20 REPS)
    - 174.1) Updated Sidelying leg Raise Pelvic Position VIDEO
    - PHASE 2 PROGRESSION
      - 172.1) Band Loop Side Step 4 Way VIDEO
  - REVERSE LUNGE SLIDE )10-20 REPS): CHOOSE EITHER OPTION
    - 160.1) Reverse Lunge Doorway Slide VIDEO
    - 161) Reverse Lunge Towel Slide VIDEO