16d • General discussion
Knee pain Workout (phase 1)
- Isometric Hold (Heel Elevated Wall Sit or Heel Raise): 4 sets x 45 seconds
- Tibialis Raises: 3 sets x 20 reps (Slow, full range of motion)
- Spanish Squat Holds: 3 sets x 40-45 secs (Band behind knees, vertical shins)
- Single Leg Elevated Glute Bridge Holds: 3 sets x 6-8 sec (each side)
- Copenhagen Plank: 3 sets x 30 seconds (Core and groin stability)
- Seated Calf ISO: 3 sets x 45 seconds (Knees bent, holding onto toes)
- ROLL OUT 2-3 Minutes MINIMUM!
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Knee pain Workout (phase 1)
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