Patellofemoral pain is pain under and around the kneecap. Sometimes when your kneecap does not track properly in the groove, it can rub on either side of the bone. If this occurs for a long period of time, it can cause irritation, inflammation, and pain. This video can help relieve the patellofemoral pain. Buy a worksheet with these Patellofemoral pain stretches & exercises: [ Ссылка ]
Starting off with mobilizing the patella/kneecap can help loosen the area up before starting exercises.
Straight leg raises (SLR), SLR with external rotation, hip abduction, and hip adduction are great ways to work many of the muscles around the knee that might be causing the tracking issues.
Finally, hip hikes are a nice progression to standing exercises.
Related Back Pain Relief Videos:
Patellar Tendonitis Exercises & Stretches for Pain Relief:
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Patellofemoral Syndrome Exercises & Stretches:
[ Ссылка ]
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Relieve Kneecap Pain - Patellofemoral Pain Syndrome Stretches & Exercises
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00:00 – Relieve Patellofemoral Pain
01:28 – Patellar Mobizations
03:18 – Straight Leg Raises (SLR)
04:30 – Straight Leg Raise with External Rotation
05:19 – Sidelying Hip Abduction
06:08 – Hip Adduction
07:00 – Hip Hikes
SUBTITLES, DUBS & TRANSLATIONS: This video features English subtitles as well as subtitles & translations for many other languages. Learn how to turn them on/off by watching this video: [ Ссылка ]
This video has been dubbed using an artificial voice via [ Ссылка ] to increase accessibility. You can change the audio track language in the Settings menu.
All subtitles, dubs & translations are computer-generated, so they may not be 100% accurate, but we hope they will give more people the opportunity to enjoy our content.
DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It is general in nature and is not intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, consult your own healthcare provider for a proper diagnosis and to ensure this content and any included products are safe and appropriate for your own medical and physical condition. Stop immediately if you experience pain. Ask Doctor Jo, LLC makes no representations about the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.
