shesh

DAILY ROUTINE

Breathwork & Hydration

Focus on deep breathing throughout your day.
Practice mindfulness when any pain or discomfort arises.
Drink water!

Foam Rolling

Especially before any exercise or walking, etc.

Muscles above & below knee
TFL
Glutes

Yoga

Practice floor postures and non-weight leg weight bearing (light knee bends)

Legs up the Wall
Shins In/Thighs Out with hamstring stretch
Fingertip Squishes with hamstring stretches and knee bends

RICE

Rest - mentally focus healing towards injury
Ice - 15 minutes each spot
Compression - Voodoo Bands while walking around the house or otherwise 10-15 minutes at a time
Elevate - Legs up the Wall

WORKOUTS

1. WARM-UP/MUSCLE PREP

1. WARM-UP/MUSCLE PREP

1. WARM-UP/MUSCLE PREP

Child's Pose 5-8 deep breaths - focus on gratitude and initiating mindful awareness of body
Fingertip Squish Stretches 90 seconds - use fingertips/cup areas of tenderness/pain/tightness while bending knee and/or gentle stretches
Foam Roller 90 seconds each spot - TFL Release (video below) and muscles above/below knee
Yoga Flow 2-3 minutes - practice a flow of full body warm-up postures that don't irritate injured spots (include cat/cow and bird dog)

2. CORE

1. WARM-UP/MUSCLE PREP

1. WARM-UP/MUSCLE PREP

Elbow Plank (1-2 sets with sphinx rest in between, 30-45 seconds each to start)
Locust Lifts
Supine Alternating Single Leg Lifts (be mindful of hamstring stretch or low back pain, engage core laying on back)
Prone Alternating Single Leg Lifts (engage butt muscles while lifting straight leg laying on stomach - be mindful of hamstring irritation)

3. LOWER BODY

1. WARM-UP/MUSCLE PREP

3. LOWER BODY

Inner Thigh Leg Lifts sidelying
Calf Raises (on stairs or yoga block)

4. UPPER BODY

5. COOL-DOWN/RECOVERY

3. LOWER BODY

Bicep Curls 5-8 lbs (standing or kneeling)
Tricep Extensions 5 lbs (hand and knees)
Row 5-8 lbs (hold gentle side angle while doing it)
Push-ups (bodyweight on knees to start)

5. COOL-DOWN/RECOVERY

5. COOL-DOWN/RECOVERY

5. COOL-DOWN/RECOVERY

Foam Roller - light rolling muscles above and below knee
Pigeon 10-12 breaths
Supine Inner Thigh Stretch 10-12 breaths
Any relaxing/stretching/longer held yoga postures that feel good
Child's Pose - mindful awareness & gratitude

GENERAL INSTRUCTIONS

5. COOL-DOWN/RECOVERY

5. COOL-DOWN/RECOVERY

Do exercises in order written. Rest as needed in between.
Practice 1-2 sets (of each lower body, core, and upper body exercise)
Do 8-15 reps (of each lower body, core, and upper body exercise with last 2-3 fairly challenging without losing good form, if needed up to 20 reps of body weight exercises)
Breathe in to start or reverse movement, breathe out on exertion (ex. curling weight up in bicep curl or extending arm in tricep extention)
Less is More - start light, be patient! Backoff with any pain beyond just muscle fatigue/ discomfort