ABCDEFGHIJKLMNOPQRSTUVWXYZ
1
KNEE PAIN PROTOCOL
2
3
DAILY
4
Split squat isometric hold
2 minutes on each leg
https://youtube.com/shorts/v8GnhWzIDu8?si=1z2YjnQw7rG7g_Rm
5
OR
6
Squatty isometric hold
2 minutes total
https://youtu.be/bX6jCUt7mmE?si=yfZRSP81juyqDLDv
7
OR
- Use a wall for support, knees at 90 degrees
8
Single leg wall sits
1 minute on each leg
https://youtu.be/pdWD9gvAGps?si=PtJuHK1-DQFqwTNu
9
10
11
12
13
14
15
16
17
18
19
20
21
22
23
24
25
26
27
28
29
30
31
32
33
34
35
36
37
38
39
40
41
42
43
44
45
46
47
48
49
50
51
52
53
54
55
56
57
58
59
60
61
62
63
64
65
66
67
68
69
70
71
72
73
74
75
76
77
78
79
80
81
82
83
84
85
86
87
88
89
90
91
92
93
94
95
96
97
98
99
100