Hi Nina, I responded to your message. Besides the YouTube video I sent you, many of the exercises in my spondylolisthesis program here in the app would be best following your surgery as most of them avoid rotation and lifting and focus on spinal stability. Here is a link for the program. Just skip the ones that involve rotation and lifting until your surgeon clears you for those movements.

https://membership.rehabscience.com/programs/spondylolisthesis?utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3842528&utm_content=mobile

Hi Michael, for pain in that area, I would recommend implementing the upper trapezius and levator mobilization techniques below. After these, I would also implement the rotator cuff exercise below. The supraspinatus muscle, which is a rotator cuff muscle located underneath upper trapezius often creates pain with bench press and lifting weight away from the body. 

Levator: https://membership.rehabscience.com/programs/shoulder-pain?cid=4387026&permalink=levator-scapulae-mobilization-df13d3&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3792027&utm_content=copy

Trapezius: https://membership.rehabscience.com/programs/shoulder-pain?cid=4392659&permalink=upper-trapezius-mobilization-9d071f&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3792027&utm_content=copy

Rotator Cuff:   https://membership.rehabscience.com/programs/shoulder-pain?cid=4387048&permalink=loaded-scaption-e9fb65&utm_source=product&utm_medium=share&utm_campaign=content_share&

Brandon Parker Gotcha. Based on the movement and location you are describing, I'm thinking the pain is probably coming from the upper attachment of your gastrocnemius muscles (one of the calf muscles). This muscle is active when stepping back as it helps control the ankle joint during that movement. I would recommend implementing the calf mobilization and stretch below for the next week or two and then continue with the other exercises in the calf and achilles program below.

Mobilization: https://membership.rehabscience.com/programs/achilles-tendinopathy?cid=4401903&permalink=calf-mobilization-869bb8&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3804651&utm_content=copy

Stretch: https://membership.rehabscience.com/programs/plantar-fasciitis?cid=4401959&permalink=calf-muscle-stretch&utm_so

Program: https://membership.rehabscience.com/programs/achilles-tendinopathy?category_id=261017&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3804651&utm_content=copy

Mike While the cartilage behind the kneecap can breakdown, like in other joints, it isn’t something we worry too much about. Most cases of patellar arthritis (cartilage breakdown) get better with rehab exercises and behavior modification (managing running volume, changing cadence, shoe wear, etc) and don’t require serious intervention. Also, patellar tracking issues aren’t as big of a deal as we once thought. Tons of people have abnormal tracking and don’t end up with dysfunctional knees. Hope this all makes sense!

Timothy Ratchford Sure thing! Thank you for buying my book! If any questions come up while you are rehabbing your knee pain, please feel free to message me here in the app. You might also find my YouTube video below to be helpful.

https://youtu.be/v92MXr15k0Y?si=mtwuyQBGeL4HU1am

Hi Alina, I'm sorry to hear about the rotator cuff tear. Neck tension with shoulder injuries is quite common since many of the shoulder muscles attach to the neck. I would recommend starting with the phase 1 exercises in the rotator cuff program here in the app. Here is a link:

https://membership.rehabscience.com/programs/shoulder-pain?category_id=259882&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3792027&utm_content=copy

Also, you might also find my rotator cuff pain video below to be helpful:

https://youtu.be/ydWXP3U1P0Y?si=-_pWsiHGWRj0p6zU

Hey Brandon, What reproduces this pain? There are several structures that can create pain in this area, so I want to make sure to recommend the best strategies. 

Hi Mike, I'm sorry to hear about the runner's knee you have been dealing with. This type of pain usually comes from the patellofemoral joint (joint behind the kneecap). I would recommend implementing the exercises in the patellofemoral joint pain program here in the app. Here is a link for that program.

https://membership.rehabscience.com/programs/patellofemoral-join-pain?category_id=258965&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3776102&utm_content=copy

Also, here is a YouTube video I created recently on runner's knee:

https://youtu.be/Pw2qY3XhEgs?si=ylovQjGFqMQKk2CM

If the OA is behind the patella, which often happens with patellar tracking issues, I would recommend implementing exercises for patellofemoral joint pain. These often help relieve pain and improve function. Also, patellar taping can help reduce pain, if the pain is primarily coming from the patellofemoral joint. 

Here is the link to the patellofemoral joint pain program here in the app. 

https://membership.rehabscience.com/programs/patellofemoral-join-pain?category_id=258965&utm_source=product&utm_medium=share&utm_campaign=content_share&utm_term=3776102&utm_content=copy

Hi Brandon, I’m so glad to hear that these exercises are helping relieve your knee symptoms. Please let me know if you ever need help figuring out what exercises to implement for this issue or other pain issues. I hope to see you in office hours one day soon!