Scribd Logo
Încărcați

Bine ați venit la Scribd!

  • Anterior Knee Pain Exercises

    Încărcat de

    Jobin Varghese
    201 vizualizări6 pagini
    The document provides instructions for 11 exercises to address anterior knee pain. The exercises are stretching and strengthening moves like lying on the front and easing the heel toward the buttock, standing lunges with hand resistance on the inner knee, and mini-squats with hand resistance. Patients are instructed to perform each exercise for a minimum of 8 weeks daily within their pain-free limits, holding stretches for 20 seconds and repeating exercises 10 times.

    Descriere originală:

    Drepturi de autor

    © Attribution Non-Commercial (BY-NC)

    Formate disponibile

    PDF, TXT sau citiți online pe Scribd

    Vi se pare util acest document?

    Este necorespunzător acest conținut?

    Raportați acest document
    The document provides instructions for 11 exercises to address anterior knee pain. The exercises are stretching and strengthening moves like lying on the front and easing the heel toward the buttock, standing lunges with hand resistance on the inner knee, and mini-squats with hand resistance. Patients are instructed to perform each exercise for a minimum of 8 weeks daily within their pain-free limits, holding stretches for 20 seconds and repeating exercises 10 times.

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    201 vizualizări6 pagini

    Anterior Knee Pain Exercises

    Încărcat de

    Jobin Varghese
    The document provides instructions for 11 exercises to address anterior knee pain. The exercises are stretching and strengthening moves like lying on the front and easing the heel toward the buttock, standing lunges with hand resistance on the inner knee, and mini-squats with hand resistance. Patients are instructed to perform each exercise for a minimum of 8 weeks daily within their pain-free limits, holding stretches for 20 seconds and repeating exercises 10 times.

    Drepturi de autor:

    Attribution Non-Commercial (BY-NC)
    Descărcați ca PDF, TXT sau citiți online pe Scribd
    Indicator pentru conținut neadecvat
    din 6

    Complied by Andrea Bailey MCSP SRP Supt Spots Injury Physio RJAH Orthopaedic Hospital Oswestry

    ANTERIOR KNEE PAIN EXERCISES


    The following exercises are to be performed daily within your pain free limits for a minimum of 8 weeks as directed by your physiotherapist.

    1) Lying on your front, grasp the ankle of the affected leg with the hand on the same side and ease the heel toward the buttock. Feel the stretch at the front of the thigh. HOLD 20 sec REPEAT 5X

    2) Standing with the affected leg supported as below. Lean forwards from the hips. Feel the stretch at the back of the thigh/ knee. HOLD 20 sec REPEAT 5X

    3) Standing with the affected leg stepped behind and foot facing forward, lean your body weight forward, keeping the heel in contact with the ground. Feel the stretch in the calf. HOLD 20 sec
    1

    Complied by Andrea Bailey MCSP SRP Supt Spots Injury Physio RJAH Orthopaedic Hospital Oswestry

    REPEAT 5X

    4) Standing against a wall, feet approximately 3 away from the wall and toes turned out slightly. Bend at the knees and flatten the small of back against the wall. Slowly straighten the knees and stop when you feel the small of your back is losing contact with the wall. HOLD 10 sec REPEAT 10X

    5) Seated as below, pull feet toward you from the ankles, brace the knees back using the muscles at the front of the thigh. Place both hands against the inner side of both knees and meet the resistance they offer. No movement should occur, except a static contraction. Feel the muscle on the inner side of your knee contracting. HOLD 10 sec REPEAT 10X
    2

    Complied by Andrea Bailey MCSP SRP Supt Spots Injury Physio RJAH Orthopaedic Hospital Oswestry

    6) Seated as below, place the ___ heel into the ___ instep. Place the ___ hand against the ___ inner knee. Meet the resistance offered by the heel and hand, push against them as though you are trying to kick a ball with the inside of your foot. No movement should occur, except a static contraction. HOLD 10 sec REPEAT 10X

    7)

    Standing with body weight even through both legs and the feet turned out slightly. Bend (approximately 30) at the knees, aim to direct the centre of the kneecap over the second toe as you perform the mini-squat. Place both hands against the inner side of both knees and meet the resistance they offer throughout the movement.
    3

    Complied by Andrea Bailey MCSP SRP Supt Spots Injury Physio RJAH Orthopaedic Hospital Oswestry

    REPEAT 10X

    8) Standing with the affected leg stepped forward. Place the opposite hand on the inner side of the knee. As you transfer your body weight forward and backward, meet the resistance offered by your hand. Aim to direct the centre of the kneecap over the second toe as you perform the lunge. REPEAT 10X

    9) Facing a step/stair, step up with the ___ leg and down with the ___ leg. Meet the resistance offered by the ___ hand as you do so. REPEAT 10X

    Complied by Andrea Bailey MCSP SRP Supt Spots Injury Physio RJAH Orthopaedic Hospital Oswestry

    10)As above, but side on to the step/ stair. REPEAT 10X

    11)As above, but facing away from the step/ stair. REPEAT 10X

    Complied by Andrea Bailey MCSP SRP Supt Spots Injury Physio RJAH Orthopaedic Hospital Oswestry

    S-ar putea să vă placă și