Patellofemoral Syndrome Exercises & Stretches - Ask Doctor Joby AskDoctorJo 7 years ago
Patellofemoral Syndrome Exercises & Stretches: http://www.AskDoctorJo.com These Patellofemoral syndrome exercises and stretches are quick and easy and will help get your patella back on track. See Doctor Jo's detailed blog post about this video at http://www.askdoctorjo.com/content/patellofemoral-syndrome-exercises
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More Details About This Video:
Patellofemoral Syndrome occurs when the patella, or kneecap is not tracking properly on the femur, or thigh bone. Runners commonly get this, and it can literally stop them in their tracks. Many times this is caused by weakness in the inner thigh muscles and tightness in the outer thigh muscles, or IT band. The first exercise is going to be a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Start off with ten, and work your way up. Next, you are going to lie on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. This is going to work your hip abductor muscles. Then you are going to work the bottom leg working your hip adductor muscles. Same as above, keep the leg straight. The last one of the 4 way hip is going to be on your stomach, and this works your hip extensors.
Now you are going to work your vastus medialis obliquus (VMO), which is a very important muscle for tracking your patella. You are going to lie on your back again, and perform a SLR, but this time, turn your foot out to the side, or external rotation. Perform they same as you would a SLR. The last stretch is for the IT band. You can check out the IT band stretches video for more in depth stretching. Shown here is one of the many stretches you can do for your IT band. Turn onto your side with the injured leg on top. Pick up your leg and pull it back behind you. Then slowly drop your leg behind you and let it stretch.
DISCLAIMER: Doctor Jo is a licensed Physical Therapist and Doctor of Physical Therapy, however, this video is only designed to help you perform the correct technique of exercises that have ALREADY been given to you by your health professional. They are NOT to take the place of going to your own doctor or therapist. There are many manual techniques that a therapist can do that simply can not be done on your own. Your own therapist will also ensure that you are doing correct techniques with your exercises and stretching. If these techniques aren't done right, they won't help, and they could make things worse. So, if you experience any pain while doing these techniques, STOP immediately and see your doctor.