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

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

Denisa Filadelfiova I'm happy to help and glad to hear that your symptoms are too severe. Please let me know of any questions that come up along the way.