This is a brand-new 16-week template designed by Dr. Michael Ray for individuals with knee pain.
Overview:Pain is a complex experience, with many contributing factors. In situations not involving a trauma, it is helpful minimizing a search for a specific tissue issue and instead focusing on a path forward. Our rehabilitative templates provide up to date education about pain while providing a roadmap to move towards your goals.
Who’s it for?As previously stated, pain is complex, but some of the common diagnoses that may benefit from this template include:
Patellofemoral Pain Syndrome (PFPS)
Knee Sprains/Strains (grades 1 - 2)
Needed Equipment:Having access to gym equipment such as a barbell, rack, bench, and free weights is ideal for this template. The template is formatted for additional equipment if available, such as machines and dumbbells.
ExpectationsThe entire template should take 15-16 weeks depending on the length of PHASE 1.You may find participation on our Pain and Rehab forum useful for any additional questions or just sharing with others in the community.
PhasesPhase 1 (Week 1*)Goal- Decrease pain and improve active range of motion using isometrics and isoinertial loading.*Week 1 may be skipped if user finds it unnecessary based on symptoms and tolerance for activity loading the knee.
Phase 2 (Weeks 2-12)Goal- Increase loading capacity with increasing volume and lower external intensity.
Phase 3 (Weeks 13 - 16)Goal- Return to normal programming by increasing intensity and movement specificity, e.g. more absolute load.
This thread will serve as a centralized area to ask questions regarding the template and shoulder pain rehabilitation.