TL: Knee pain after running with possible meniscus irritation

Try this sequence as a circuit with the goal being to get through it without increasing knee pain. Do it very light the first time around and if you do not have any issues you can push a little bit in follow up attempts. Do each movement 5-10x then move on to the next, eventually working up towards 15-20x each.
Circuit Phase 1
- K-4A Seated Slide Hamstring and Quad Stretch VIDEO
- K-34 Isometric Co-activation Abdominal/Glute Phase 1 VIDEO
  - Can use edge if couch laying on floor
  - Progress to this if you have a ball: K-35 Abdominal Control With Hamstring Curl Phase 2 VIDEO
- K-4 Sidelying Thoracolumbar Rotation Stretch VIDEO
Phase 2: More threatening because you are standing but a good progression to gradually increase weight bearing activity in pain free range. If there is any pain..stop doing it or try to stop short of pain. The goal is to reproduce no pain in the knee
- K-40 Double Leg Heel Raise VIDEO
- K-31 Heels to Butt on Floor Phase 1 VIDEO
- K-5 Step Knee Flexion and Hip Extension VIDEO
  - Don’t go too deep into front knee bend or it will hurt, be cautious