Patellofemoral Syndrome Self Treatment | Movement Mondays | Ep 13

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If you have knee pain, there is a good chance you’ve been told you have “PFPS or PatelloFemoral Pain Syndrome”. All this means is that your kneecap (the patella) isn’t moving well over the upper leg bone (the femur). What does this equate too? Pain in and around the knee! This pain usually presents on the front, inside of the knee. In this episode, we take a look at a case where tight hamstrings are a significant and limiting factor. How to self assess, self treat your PFPS so you, can Move Like You Mean It!

The Test

Active Straight Leg Raise– Laying on your back and keeping one leg flat on the floor straighten your test leg straight up towards the sky. You should be able to get your leg perpendicular to the ground, if not this video may be a good place to start. 

The Fix

1) Hamstring Grinder – Press the leg into the ball with your knee bent and straighten the knee. This is effectively lengthening the hamstring muscle over the pressure of the ball. Return your knee to the bent position and repeat. Work on this for 2min per arm. Check out the full video link on of our Best Hamstring Release videos in our Library. 

2) Quad Grinder – Press your leg into the ball and BEND your knee, moving your ankle towards your bum. This is effectively lengthening your quad muscles over the pressure of the ball. Return your knee to a straight position and repeat. Repeat this for 2min and enjoy. Check out the full video in The Movement Library.

3) Banded Strength Work – We have a similar video of  Hip Drops for Glute Strength in The Movement Library.

Our videos are created by a physiotherapist to help you Move Like You Mean It.

Featuring Mitch Starkman, Physiotherapist

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