Patello-Femoral Rehabilitation | Runners Knee Exercises | Runners Knee Treatment
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- Опубликовано: 25 июл 2024
- Runners Knee Treatment / Patello-Femoral Rehabilitation -
Welcome to our Patello-Femoral Rehab video. The goal of this video is to minimize pain around the kneecap and maximize recovery. This video should not be used as a substitute for regular physical therapy visits and guidance from your physician
Visit www.matthewboesmd.com/patello-... for more information
![Your Psoas Isn't Just Tight, It's WEAK [Don't Stretch, Do These Instead]](/img/1.gif)
Phase 1: Stretching
2:44 - Prone quadriceps stretch
2:58 - Standing quadriceps stretch
3:11 - Standing hamstring stretch
3:23 - Standing hip/IT band stretch
3:40 - Calf stretch
3:49 - Patellar mobilizations
Phase 2: Strengthening
4:20 - Quad sets
4:35 - Straight leg raise
4:57 - Hip abduction
5:16 - Hip adduction
5:39 - Hamstring strengthening
5:59 - Leg press - 0 to 90 deg
6:18 - Dumbell squats
6:36 - Wall squats
6:54 - Calf raise
7:11 - Lateral step ups
Phase 3: Plyometrics
7:38 - In/ins & out/outs
7:56 - Power jumps - front & back
8:18 - Single leg land & balance
Cheers for the Video! Apologies for butting in, I am interested in your initial thoughts. Have you heard the talk about - Riddleagan Beating Sonorousness Remedy (erm, check it on google should be there)? It is an awesome one of a kind guide for getting rid of your chronic knee pain minus the normal expense. Ive heard some extraordinary things about it and my buddy at very last got astronomical results with it.
@@lfino100 hello I am finding trouble finding the right website for the right guide you are talking about
⁰
Legend!
Thank you for being so generous with your knowledge! I can't wait to do these excellent exercises!
Great set of rehab workouts.
Doc thankyou so much..... Your video's really help me a lot for my rehab...
If Any time I ll get injury I ll first check rehab from your Chanl then I ll feel tension free and I'll follow them.
I'm really very thankful to you
God bless you doc
Thank you so much. When I carry more than my weight I have issues with my left knee. I always wear a brace til it goes away. But last night I found your RUclips femoral rehab (once I found what the issue was) and after only one time using your PT, I can feel it start to get better going up the stairs and especially down them, that is where it would really hurt.
Great video! Thanks!
Thank you very much, very very helpful
Thanks Doc. Nice and fun.
Thank you so much doctor
thank you doctor
Thanks doc
Your voice is so good to listen to
Also, good advice
sounds like Jeff Bezos!
Thank you doc. I had an ACL reconstraction surgery 2 months ago and now that I started to do exercises suddenly my patella hurts. Good to have this video. I’m gonna do what you suggest. Thank you.
Did these exercises help you?
Thank you. Will be starting my stretching today :). Dang it.
Can we do this for chondromalacia patella
Hi Doc, I need your help, I had a femur surgery 9 weeks ago, since then I can't bend my knee, I don't know what to do.
I cant do the streching, what should i do?
What about stretching and strengthening the other muscles in your leg like the hip flexors? what about glute stretches?
I don't know if this is recommended and I'm not a physician but I GENTLY do frogs (on my back) and for glutes I lie on my back, legs bent and held together and SLOWLY lean them to one side (toward the floor) with my opposite side arm out flat on the floor at shoulder level, 30 seconds, CAREFULLY switch sides.
In my case, it hurts a lot to do squats
anyone tried this and felt better?
Could you please make a video about Jumpers Knee
It is my understanding that Patellofemoral Pain Syndrome, Jumper’s Knee and Runner’s Knee are all the same condition
How long should you spend in each phase and how many sets of stretches/strengthening exercises?
3 sets 8-12 reps each exercise 3-4 times a week bro
I’m 4 days away from my first marathon and both my knees are just now having pain I can’t believe it
Does anyone else’s knee feel tightness when there going up and down the stairs?
Yes! For me it feels like my lower leg is getting sucked to my thigh
Yes I have a patella injury I know your pain
Yes 😮💨
@@goldfish2953 g
Yes, sharp pain with side of the knee
Recovery time?
Hope this works. Trying to get back into olympic lifting. I can't do heavy Squats or even lunges 😢
Did it help you? I can't even do boy weight squats and lunges are very painful.
I believe I have this so called patello femoral syndrome. Being a physical therapist has an advantage of how you treat your self
Is it okay that I can't do leg press ???
i hardly exercise but recently i have been experiencing stiff knees. It’s uncomfortable to straighten them or going up the stairs hurts. The only thing i did was kicking my knee and making it voluntarily click. I stopped doing that, now it feels my knees have to click or the get soo stiff. I also sat for hours, with my knees crossed. Do you have an idea of what i could have done to myself? It’s been 3 weeks :(
Went from horrible pain to a lot of relief. Still hurts but It's not too bad.
How are you doing
@user-fi1lo9dn1x This was a year ago, but I'm doing much better. Swapped running out for swimming, and I lost a lot of weight, and it was easier on me.
@@intothekey hi, good to know that you are doing better, am also going through this since one year.
@@mithunkumar-hs6ni Sorry to hear that, I'll be praying your able to find a solution
Hai
I probably missed it but how many times a week should I do this and also when should I begin the strengthening, right away or after a couple of days or weeks
Very thk ful by seeing video
I am suffering too much frm knee pain n back knee pain
Both knee are in same equal pain cant walk too long feels dryness
Plsss doctor helpme i am in critical condition i am single hv to wrk .
My contact 9901418037
@@lokadev522 how’s it going man?
I miss foam rolling and massaging.
i have injured my knee where my acl got partially damage and my condyle got minor fracture i took 4 week rest then slowly exercise i then started to walk slowly abd proper walk after 2 month but after 3 month of my injury i bymistake took 7-8 jogging steps which cause me some pain and now from that day i feel pain when i step up stairs its 4 month of my injury, can u suggest any exercise as whole world is lock down i can approach to physiotherapy here, thanks
Hello saquib... I had some experience with acl tear, if you want to me suggest something I can leave you some tips.
I've undergone acl surgeries for three times finally they got fixed with patellar tendon graft
The main thing I got progress in acl surgery is physiotherapy.
As you said you have completed 4 months from your your surgery.
Brother you can find some physio exercises for strengthening your quads and hamstrings from RUclips
I know you'll have pain while doing these, just apply ice for that pain.
You'llfeel relax. But don't skip those exercises .
Do it daily , you ll have much progress if you ll do it minimum 3 times a day
You need to keep hinged knee brace
Even I ll drop you some links for your rehab....
Have good recovery bro ...takk Cree
ravi teja can you please share it bhai?
@@shamibto6547 hey how’s your knee now
@@saidulislam-jr4ox it’s a lot better now. I’m not running these days anymore
👏👏👏
I had pain in both knees after increasing running volume drastically over a week, - this was in Mid Jan. While alot of the pain has gone away - and working with PT, im still getting flare ups when I do some exercises OR go up and down the stairs? Can PFS take more than 2 months to FULLY Go away? can it take longer
Do you still have pain? I am in for about 6 months now.
@@Febrahimi8 kinda but working with a PT and doing strength training to focus on patella area, glutes, hamstrings is helping
@@rrkk773 Thanks for the reply. Those exercises certainly help. I have seen some improvements on my end as well. Hope to get back to normal soon.
i have a discomfort around me knee, the pain isn't serious . i can do all the work with the irritation. and a part of my thigh pains a little when i apply some pressure . should i follow these exercise
Same situation but also I have crunchy sound and pop, feedback please, so can i do this?
is it normal i dont fell any pain when quating even if i go heavy doing streaches everything is fine but normal walking feel a pain under the knee cap just normal walking
Most of these exercises I couldn't do cause my knees hurts while doing it
Then you start with just stretches for now until pain subsides
EXCELLENT VIDEO... Immediately Subscribed. Suggestion... you're understandably/deservingly a wealthy guy... pay for the poor girl to get a manicure next time (4:05). 😳 they're so bad it was distracting.
is biking bad for rehab? I have chondromalacia and I havnt been able to run for 4 months because of the inflammation build up in my knee. however biking is the only pain free sport i can do.
use very low gears and you should be fine.
Doesnt go aaway!!!!
Hi doctor I am a runner, due to over training my patella got injury. I have been suffering from runners knee nears 17days now,how long does it will take to cure from it. How long period I need to rest my knee?
Same here i over trained my with knee by running and got patella fomeral syndrome been diagnosed with it for 23 days now 😒
How are you guys? What did you do to fix that?
How is your knee now?
@@Fijian_Brit24 how is your knee now?
And how urs? I hope good.👉👈
2:44 - 5:99
One thing that really stood out for me
That girl cannot perform a proper squat
Exactly what i was thinking
lol then you've not been listening. the man clearly said do a 90 degrees squad to avoid applying too much pressure
lol you can tell that last one is hard to do.
Such long intro now days...
the white fuzzies on those black pants are unreal
The girl tends to lock (hyperextend) her knees too much when doing the exercises.
She can use some strengthening
I found out I have Runner's Knee. The pain was on the left side of my knee. Then the pain wasn't so bad but, it moved down lower and In the back of my leg. Feels like a cramp that won't go away when I'm walking. Is this normal?
im the same way rn, how are you?
@@daniellenelson8222 Much better! Thanks.