A patellofemoral pain syndrome often causes pain and a clicking knee when squatting, climbing stairs, sitting on the knees and getting up after sitting for some time.
The patellofemoral pain syndrome is caused by the kneecap (Patella) not "sliding" properly through the grove of the femur (upper leg)
The good news is: the pain syndrome can be fixed with the right exercises and stretches!
The exercises we prescribe are simple, effective and can be easily performed from the comfort of your own home!
Time Stamp:
00:00 Introduction
00:46 Quick Knee Anatomy
01:29 Strength 1: Easy Vastus Medialis Oblique (VMO)
02:33 Strength 2 Advanced VMO Teraband
03:00 Strength 3 Advanced VMO Ankle weight
03:32 Strength 4: Standing VMO
04:26 Strength 6: Seated VMO
04:50 Strength 7: Advanced Seated VMO Teraband
05:30 Strength 8: Wall Slide
06:41 Stretch 1: Quadriceps
07:25 Stretch 2: Advanced Quadriceps
07:45 Stretch 3: Hamstring (2 Variations)
08:56 Stretch 4 ITB band Seated
09:49: Stretch 5 ITB band Standing
10:32 Outro
More information about our clinics can be found on:
Milton Chiropractic Clinic
2 Ely Road
Milton, Cambridge
CB24 6DD
United Kingdom
Tel: +44 (0)1223 864444
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Fornham Chiropractic Clinic
Unit 10
Fornham Business Court
Hall Farm
Fornham St Martin
Bury St Edmunds
IP31 1SL
United Kingdom
Tel: +44 (0)1284 220202
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