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  • Patellofemoral Knee Pain Exercises

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    jmbeckstrand
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    Do you suffer from patellofemoral knee pain? Try these 7 exercises to get you back on track. Prescribed by a physical therapist to stretch and strengthen key muscle groups to help your knee function normally.

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    Do you suffer from patellofemoral knee pain? Try these 7 exercises to get you back on track. Prescribed by a physical therapist to stretch and strengthen key muscle groups to help your knee function normally.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    7K просмотров1 страница

    Patellofemoral Knee Pain Exercises

    Загружено:

    jmbeckstrand
    Do you suffer from patellofemoral knee pain? Try these 7 exercises to get you back on track. Prescribed by a physical therapist to stretch and strengthen key muscle groups to help your knee function normally.

    Авторское право:

    Attribution Non-Commercial (BY-NC)
    Скачайте в формате PDF, TXT или читайте онлайн в Scribd
    Отметить как неприемлемый контент
    из 1

    YOUR HOME PROGRAM

    Patellofemoral Pain Syndrome


    Created by Jared Beckstrand Mar 3rd, 2014
    View on-line at "www.my-exercise-code.com" using the code: 4R76VPR

    Mountain Land Physical Therapy 508 East South Temple Suite 100 (801) 521-9222 http://www.mlrehab.com/downtownslc

    1
    PIRIFORMIS STRETCH While lying on your back with both knee bent, cross your affected leg on the other knee.

    5
    HIP ADDUCTION - SIDELYING While lying on your side, slowly raise up the bottom leg towards the ceiling. Keep your knee straight the entire time. The top leg should be bent at the knee and your foot planted on the ground supporting your body.

    Repeat 3 Times Hold 20 Seconds Perform 3 Time(s) a Day

    Repeat 15 Times Complete 3 Sets Perform 1 Time(s) a Day

    2
    Hip Flexor & IT Band Stretch Ly on your side with the side you want to stretch on top. Pull your top knee behind your hip with your hand. Secondly, pull your knee towards your hip with your hand. Finally, use your other foot to push your hip towards the floor. This stretch should be pain free.

    6
    HIP ABDUCTION - SIDELYING While lying on your side, slowly raise up your top leg to the side. Keep your knee straight and maintain your toes pointed forward the entire time.

    Repeat 3 Times Hold 20 Seconds Perform 3 Time(s) a Day

    3
    FOAM ROLL - IT BAND - ILIOTIBIAL BAND Start on your side with a foam roll under your bottom thigh. Next, using your arms and unaffected leg, roll up and down the foam roll along your lateral thigh.
    Hold 2 Minutes Perform 1 Time(s) a Day

    Repeat 15 Times Complete 3 Sets Perform 1 Time(s) a Day

    7
    FIRE HYDRANT - QUADRUPED HIP ABDUCTION Start on your hands and knees in a crawl position as shown. Next, raise your leg out to the side while maintaining a stable spine.

    4
    MEDICINE BALL BRIDGE While lying on your back, raise your buttocks off the floor/bed while holding a medicine ball between your knees as shown.

    Repeat 15 Times Complete 3 Sets Perform 1 Time(s) a Day

    Repeat 15 Times Complete 3 Sets Perform 1 Time(s) a Day

    Copyright 2010 - 2014 HEP2go Inc.

    Mar 3rd, 2014 - Page 1 of 1

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