LB – KNEE INJURIES – PFPS – REHAB – VIDEOS


PFPS – PATELLOFEMORAL PAIN SYNDROME – REHAB 


SOME of the main causes for this injury include:
➡️ Muscular imbalances; typically weakness in the hip abductor muscles (glute med) and/or inside quad muscle (VMO)
➡️ Tightness in the IT band/muscles connecting into the ITB
➡️ Patellar orientation and alignment (ie. valgus or knee falling inward)
➡️ Inability for the foot to function properly when moving to and from a flattened and arched position.


INSTAGRAM VIDEOS


  1. PFPS – 1 . Kaitlyn Physio
    1️⃣ Banded Split Squat: band on outer aspect of outside knee, prevent the knee from caving inward by pushing into the band.
    2️⃣ Banded Pistol Squat or Lateral Step Down: same concept as above.
    3️⃣ Banded Bulgarian Split Squat: this exercise on its own is excellent at promoting glute activation; however the band will increase that even more.
    4️⃣ Side Steps with Band: keep slight bend in hips and knees. Prevent knees from caving inward and try to ensure toes stay facing forward.
  2. PFPS – 2 . Kaitlyn Physio
    1️⃣ Skater Squat: maintain all weight on stance leg. Find stability in ankle, knee, and hip on that side as you bend the knee.
    2️⃣ Single Leg Hip Abduction: as the one leg is moving further from the body, you activate the stabilizers on the opposite side in order to maintain good alignment
    3️⃣ Reverse BOSU Step Back w/ Ball Catch/Throw: working the leg that maintains contact with the bosu. Ensure that the knee is stable throughout.
    4️⃣ Banded Hockey Strides: weight distribution should maintain on the stance side. The other leg is tapping back at about 45 degrees. The focus here is on the stance side; however, you may also feel it on the side that is performing the movement
  3. PFPS – 3 . Kaitlyn Physio
    1️⃣ TRX Pistol Squat: can do the same exercise off of a box as well if you do not have a TRX
    2️⃣ Reverse Lunge to Knee Drive: an exaggeration of the movement that occurs during running (loading and then stabilizing in single leg stance)
    3️⃣ Walking Lunges: focusing on stabilization in a single leg stance position as you go from one lunge to the next.

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