Client 001: Week 6 Protocol

Lj Spencer
Jul 14
2 min read

Updated: Jul 31

1. Recommended Tools

a. Resistance bands

b. Gua’sha tool

c. Foam roller/lacrosse ball

d. **Optional: bosu ball

2. Right Knee:

a. Goal: Stabilize knee, reduce pain, increase strength. End goal is to increase squat.

b. SMFR (self-myofascial release)

i. Scar tissue work: scar tissue takes a while to change so we’ll have to stay consistent with this. Remember, you’ll get more out of this if you do it when the tissue is warm.

1. 2-3 minutes of work, 3x week.

ii. Calf release: we are going to keep this in for maintenance.

1. Continue with foam roll and shear (rolling foot side-to-side on foam roller or ball), and writing your name with your toes to release the tissue in the calves.

a. x15-30 sec, 3-4x week.

2. Tempo calf raises: these will both stretch and activate your calves. Do this before runs, after you roll them out.

a. 8:1:8:1 tempo (8-second raise, 1-second pause at top, 8- second lower, 1-second pause at bottom)

b. 1x8-10 reps, 4x weekly

c. Stretching/mobility/pushing fluid out of knee

i. Stretch quads

a. Stand or lay on your side, lift your heel to your butt, then grab your foot with your hand

b. Push hips forward to hip flexors

c. X30-90 sec, every day

ii. Sitting leg extensions (to pump out fluid in knee)

a. 1x15 normal reps

b. 1x10 w/5-10 second hold

c. Every day for this week

iii. Ankle pumps

a. Sit with legs out in front of you and your ankle propped up on a rolled-up towel. Point your toes alternatively toward and away from your face.

b. 2x15, every day for this week

ii. Forward fold hamstring stretch

a. Whatever you’re doing with these seems to be helping, so keep it up!

d. Strengthening/Activation

i. Forward deceleration drill

1. 3x10 each leg

ii. Speed Step-ups

1. 3x8 each leg

2. These are to help your sprints, so explode up as fast as you can

iii. Banded TKE’s

1. 3x15, 3x week

iv. Uphill Backward walks

1. 2 min, 4x week

v. 4-way foot exercises: these will stay in for maintenance

1. 10 each exercise, 3-4x week

3. Low back: reduce pain, balance hips, increase core strength

a. SMFR:

i. SI joint reset: as needed. If one-sided pain returns in the lower back where your sacrum meets the back side of your pelvis, use this and see if it moves.

ii. Trigger Point for QL: since you carry on your right side, your right QL (quadratus lumborum) muscle is likely overly tight from carrying that near- constant load of your sidearm.

1. Lay on a ball or stand against a wall with a ball pinned on the spots indicated below. You can raise and lower your knees, or shift your hips to get in deeper, if needed.