Exercises to treat runners’ knee (Patellofemoral Pain Syndrome)
HTML-код
- Опубликовано: 29 июн 2024
- WELCOME TO EXERCISE FOR HEALTH:
Patellofemoral Pain Syndrome aka Runner Knee is caused by chondromalacia patella and makes up 60% of knee pain experienced by very active people. This video provides 9 exercises of varying levels that help manage the pain symptoms and bring back some functional capacity to get you back to what you enjoy most.
-----------------------------
SUPPORT EXERCISE FOR HEALTH:
► Click the RUclips “Super Thanks” button and choose your donation, if the content in this video helped you today.
► Alternatively, if you prefer, you can donate directly to our PayPal account using the link here: www.PayPal.me/ExerciseForHealth Any donations, no matter how big or small are greatly appreciated and will help me continue to create more!
► Visit our Exercise For Health merch store (for t-shirts, sweatshirts, hoodies, water bottles, gym bags and much more) here: exercise-for-health.myspreads... or browse some of our products by clicking the “Store” tab on the RUclips channel home page.
-----------------------------
EXERCISE FOR HEALTH RECOMMENDATIONS + DISCLOSURE:
We often link to products and services we regularly use and think you might find useful. Wherever possible we use referral links, which means if you click one of the links below and make a purchase, we may receive a small commission or other compensation. We're big fans of Amazon, and many of our links to equipment are links to those products on Amazon. We are a participant in the Amazon Associates Program, an affiliate advertising program designed to provide a means for us to earn fees by linking to Amazon.com and related sites. Here are some home exercise products used in our videos:
► TRX suspension trainer for aided calisthenics geni.us/4XC9Am (Amazon)
► Set of resistance therapy bands geni.us/sehgjyt (Amazon)
► Set of small looped resistance bands geni.us/9oAkjmB (Amazon)
► Set of tubular resistance bands with handles geni.us/qsy9 (Amazon)
► Pair of home exercise dumbbells geni.us/7Tdrv (Amazon)
► Gym (Swiss) stability ball geni.us/eDtw (Amazon)
► Polar Heart Rate Monitor H10 Chest Strap geni.us/Tnolq (Amazon)
► Floor Exercise/ Yoga Mat geni.us/D3wj8s (Amazon)
-----------------------------
FOLLOW EXERCISE FOR HEALTH:
► RUclips: / @exerciseforhealth
► Facebook: / exerciseforhealthuk
► Instagram: / exerciseforhealthuk
-----------------------------
Images used:
ID 39223179 © Wavebreakmedia Ltd |
Videos used:
Pro subscription at CANVA
Music used:
RUclips Audio Library (Licence Free and no attribution required)
#ExerciseForHealth #KneePain #RunnersKnee
It’s been 4 weeks since I picked up a knee injury playing football, can’t wait to get back
Good luck!
Thanks so much!
You're welcome
Great exercises!
Going through some videos on RUclips, but I have to say, most the exercises mentioned in this video fires up the quads without causing much stress on knees!
Thanks.
Great!
Great exercises really well explain ! Thanks a lot 👍
You're welcome
Very very helpful ! I've watched alot of videos on RUclips and yours are the most easy to understand. Going to incorporate these as after watching your video on meniscus these symptoms feel like mine. I did have swelling as well
Thank you so much
Thank you for this, I really appreciate it and will include it in my routine to treat this issue
You're so welcome!
Thanks
Welcome
This is helpful
Great!
This is an excellent and clear video. Looking forward to starting today! Question - Should we also be exercising the non-affected leg as prevention? Or is that contraindicated for the improvement of the affected let?
Thank you. Yes you can do it for both legs of course as it will help with strengthening both knees.
👍🏼
You're welcome
Also to progress exercises should you add ankle weights/weights
You could to increase the intensity.
i hope i can get rid of this noise and pain permanently
Fingers crossed
Chondomalacia grade-4.
What can i do now?
Much pain.
Hope the exercises help, see a physical therapist for individual guidance.
Are there any weight lifting exercises I can do on my leg day to help with this?
I can't give individual advice as I obviously don't know your individual circumstances, so please speak with a physical therapist.
How long would you say it usually takes to see results.
Everyone will respond differently and adapt differently so difficult to say, but hopefully you should see some change within 4-6 weeks.
Whiche leg is the affected one the red socks?
Yes, the affected knee is shown by me wearing the red sock on that side.
Hello, thank you for exercises! I have no pain, but knee creaks when i bend it and knee itself became a bit weaker and sensitive. Sensitivity in under patella. Do you recommend same exercises? Any chance to get back to active sports or such syndrome/sickness will stay for whole life?
Sounds a bit like crepitus but maybe worth a trip to your local physio for advice to determine what it is. Some people can manage it and continue to play sports though.
@@ExerciseForHealthdrear sir, i have got mri results: chondromalacia patella 1st grade :((( which of the proposed program you would recommend yo buy? the 28-days? i am pretty sporty, how long you think will take to heal the cartilage? thank you very much for the answer
How are you now.. ?@@jevgenijszinovjevs1120
same bro CMP Grade1, low impact cycling (with seat adjustment) may be the right option
1. strengthen the quads
2.
Indeed
Sir, I have chondromalacia issue, can I use ankle weight 2kg and do leg straight and hold it 5 second for 100 times a day ... this enough?
I'm not sure whether that would be beneficial or not. Please watch the video for recommended exercises though.
How are you bro now, CMP 1
Hello i have been suffering from chondromalacia patela from 6 months i have done physio for 6 weeks i haven’t healed. Does chondromalacia patela heal or not?
The condition can't be "cured" so to speak, but you can manage it with various therapies so it can be asymptomatic.
Does it permanently go away? If someone plays soccer, can they return to soccer? I have mild patellafemoral Chondromalacia.
Exercise can help manage it, and it may improve over time of you're younger.
Pl explain daily no of exercises, wraps and repetitions once again…….not clear
As I mention in the video, pick ONE exercise from each group depending on your ability, then do each exercise for 2-3 sets of 8-10 repetitions.