I had patellafemoral pain syndrome 1 month ago.Now I don't have any pain in my knees
Please tell exercises for knee strengthening.I am presently doing 5 exercises namely static quad, leg raise, clamshell,side raise, hip extension.
Please tell advanced progressive knee strengthening exercises .
Answers (3)
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1- terminal knee extension on standing
2. can progress to mini squats such as bilateral minisquats with support, then without support, bilateral minisquats against a wall,
3. step up, step down, lateral step up and down
4. lunges with support - forward, backward, lateral, followed by without support on all the above mentioned directions.
5. Plie exercises
6. Hip muscles should be also strengthened such as Straight leg raise in all directions
Note:
- knee bend should be limited in all these exercises.
- do each exercises 10 reps per day
progress to 15 per day after a week duration.
Initially u can start with less repititions such as 5 reps per day,
- stretch quadriceps and hamstrings , gastronemius muscles before and after exercise
Next Steps
review after 1 week
Health Tips
- avoid deep knee bends
- self mobilize the patella on all directions before exercises
- be sure all the activities are pain free at the patella
- if any pain occurs, icing can be given and reduce the intensity of the exercises
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
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