Relieve Kneecap Pain - Patellofemoral Pain Syndrome Stretches & Exercises
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- Опубликовано: 9 июн 2024
- 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: www.askdoctorjo.com/product/p...
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.
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Relieve Kneecap Pain - Patellofemoral Pain Syndrome Stretches & Exercises
• Relieve Kneecap Pain -...
www.askdoctorjo.com/video/pat...
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: • How to Use Closed Capt...
This video has been dubbed using an artificial voice via aloud.area120.google.com 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. 
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Buy a worksheet with these Patellofemoral pain stretches & exercises: www.askdoctorjo.com/product/patellofemoral-pain-worksheet
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Thank you. I really need these right now. You make it so clear.
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Thank you so much for this Dr. Jo! I'm having similar symptoms to PFPS and I'll try these set of exercises and the ones you posted 11 years ago and will keep you all updated about my results and progress
Day 1: i did these exercises twice a day. Single set of 10 to 15 reps and had the target muscle burning. Will increase to 2 sets of same reps eventually but it felt good. The PFPS symptoms are still there (front knee pain around patella while squatting and climbing stairs and knee cracking, grinding) but I gotta recognise this is no magic pill so here's to being patient and having my fingers crossed 🤞
You're welcome! I hope they help.
Day 2: did the same set of exercises twice a day today. The knee crackling and grinding noise is still there, it does feel a bit easier climbing stairs and taking a seat and standing up although I've been really cautious and been doing that with support. I'm still unable to squat or sit kneel down. The quadriceps just above the knee hurt which makes me wonder if it's quad tendinitis but my weak knees are indicative of PFPS. Looking forward to keep doing this consistently. I haven't yet been able to progress it to 2 sets of each exercise yet so next target is that
Great video. Hoping this will help my wife with her bad knee.
Thanks. I hope it helps too.
For every like I will do one push up
Hi Kali!!
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Hi Doc! Quick question, does knee that collapsing inward cause runners knee?
Titles are exactly located on knee area, pls check doctor jo. Thank u so much
It sounds like your closed captions got turned on. You can easily turn them off by clicking the "CC" button at the bottom of the video. If you want to leave them on, you can drag them to another area on the screen, or you can make them transparent. You can even automatically translate them into many different languages! I show how to do all this and more here: ruclips.net/video/VatNBZh66Po/видео.html
Same applies for Chondromalacia Patella?
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Hey are these enough for rehab or do I eventually have do more advanced exercises? Also how often 3sets of 10 each moment once a day?
Thanks for the great video
You're welcome. It really depends on how severe it is. Everyone is different. It depends on what stage of recovery you are in and how your body reacts to treatment, but in general, therapeutic exercises can be done 1-3 times a day, every day.
@@AskDoctorJo Thanks going to do 3 sets of 10 each exercise. Will add more reps then ankle weight when it become easier. Currently my quads get tired after around 12 reps for straight leg raises so definitely have had atrophy due to the pain whit heavy quad movements and prolonged sitting.
Hello, should i do these excercices if after 5 i start to feel pain in the knee? Should i force it up to 10? Is it normal to feel pain during these excercices when i have PFPS ? Thank you for the excercices by the way! have a nice day !
You're welcome, and thanks! It really depends on what kind of pain it is, but in general, pain should not be forced. Slowly progressing reps over time is usually better.
After kneading the dough, the pain comes from the hands to the neck and there is a lump in the neck and then there is dizziness. Please help me out mam