My bestselling rehab book contains a knee instability program, which guides you through three phases of rehab and can help you if patellar instability is something you are struggling with. Click the following Amazon link to learn more about my book. a.co/d/78TFkyL
please ignore this - this is a note for me! Exercise 1: 2:13 Squeeze your quad whilst keeping your knee on the ground, and try to lift your heel. 10 reps 1x sets (warm up) Exercise 2: 3:36 Place the foamroller under your knee, and lift your leg with your foot flexed. 10-20 reps 2x sets Exercise 3: 5:12 Lean forward and stand with your leg slightly bent, but keep your knee stable. Move the other leg to the side. 10 reps 2x sets Exercise 4: 6:59 Stand with your knee slightly bent, and bend lower as your move your leg in and out, mimicking a clock. 5 reps 2x sets
I received my set of bands recently. I am experimenting with the different strengths. They came with recommended exercises for arms and legs, so I am doing those too. Thanks Tom ❤😊
Last time you suggested exercise for MCL tear which occurred to me due to patellar dislocation about 3 weeks ago and iam in rehabilitation phase... Thank you so much... I have been looking for this❤...
I have hypermobility, and have been begging physicians for an Ehlers-Danlos hypermobile (hED) but they act as of im crazy. I would cry if you made a video focusing on hypermobile whole body work!! Anyhing would help. "Sometimes kneecaps just sublux, your fine"
Can I focus only on inner thigh strengthening exercises? My knee does lateral dislocation frequently. I'm afraid to strengthen any lateral leg muscles as they pull the knee outward. :/
It’s very important to strengthen the quadriceps muscles as shown in this video as they are the primary stabilizers of the patellofemoral (kneecap) joint. Only one of the quadriceps muscles pulls laterally on the kneecap. The other three pull superiorly and inwardly. You really don’t want to skip these types of exercises or else you risk suffering another dislocation. Of course, you can also add exercises that strengthen the muscles on the inside of the leg, which are the hip adductor muscles.
Can you recommend a band for soccer? My kneecap cap out twice in my 27 years. Sometimes, it pops out and snaps back into place when contact is made with the ball. It really slows down my game and most bands provide no support or they just slide down
hi sr. It's been 3 months since I had a dislocation and I have a MPFL full tear. Dr. saw me and took an MRI After wearing kne brace for two months, I am doing physio now. Is it possible to be active in sports without surgery, sr. pls rplay sr
I just dislocated my patella yesterday and got it popped back in last night, currently wearing a brace and using some crutches. They said to take the brace off after a week. Should i start doing some exercises right now while i have my brace on
Happened to me too, first week was hell, sharp pain. But suddenly the pain was mostly gone. I play sport ( padel) competitively which is a sport that requires a lot of sudden changes of direction which can cause the dislocation. A doctor said that I should be out for 8 weeks, with muscle building ( mostly quads). I had little ligaments damage but nothing bad. You should do a exam and check out for ligament or cartilage damage. If you’re good in that aspect you should start building stronger quads
my knee cap popped just now right before commenting here but got it right back to its place, its actually the 2nd time it happened already, can i do this exercise? to strengthen my knee or just recover for the meantime?
I know it's probably too late to bother saying anything but you should wait at least one week before trying to do exercises like this. If it is swollen then wait until the swelling subsides.
@Moose-mt4ku thanks, i actually just let my knee rest and recover first, it didnt swell up actually got it taped up and just waiting for my knee brace to get delivered..
My elderly mother fell recently and is in the hospital having tests done. Thankfully she didn't have a stroke, but she is not doing that well. She has various health issues. 😢
My bestselling rehab book contains a knee instability program, which guides you through three phases of rehab and can help you if patellar instability is something you are struggling with. Click the following Amazon link to learn more about my book. a.co/d/78TFkyL
please ignore this - this is a note for me!
Exercise 1: 2:13
Squeeze your quad whilst keeping your knee on the ground, and try to lift your heel.
10 reps 1x sets (warm up)
Exercise 2: 3:36
Place the foamroller under your knee, and lift your leg with your foot flexed.
10-20 reps 2x sets
Exercise 3: 5:12
Lean forward and stand with your leg slightly bent, but keep your knee stable. Move the other leg to the side.
10 reps 2x sets
Exercise 4: 6:59
Stand with your knee slightly bent, and bend lower as your move your leg in and out, mimicking a clock.
5 reps 2x sets
Thank you bro, did this help you?
I received my set of bands recently. I am experimenting with the different strengths. They came with recommended exercises for arms and legs, so I am doing those too. Thanks Tom ❤😊
Awesome! The bands are such great tools to have and I hope you enjoy using them!
thank you
You're welcome!
Last time you suggested exercise for MCL tear which occurred to me due to patellar dislocation about 3 weeks ago and iam in rehabilitation phase...
Thank you so much... I have been looking for this❤...
You’re welcome! I hope the exercises in this video help you!
I have had this for 6 years now. I can't take the pain anymore and it's cracking more than ever. The doc said i have to do physio for my quad
Quad exercises are very important to add to your program when treating this condition.
Genius
🙏🙏
I have hypermobility, and have been begging physicians for an Ehlers-Danlos hypermobile (hED) but they act as of im crazy. I would cry if you made a video focusing on hypermobile whole body work!! Anyhing would help.
"Sometimes kneecaps just sublux, your fine"
I’m so sorry to hear you have struggled to get good medical help. I will try to do a post on Ehlers-Danlos soon.
Can I focus only on inner thigh strengthening exercises? My knee does lateral dislocation frequently. I'm afraid to strengthen any lateral leg muscles as they pull the knee outward. :/
It’s very important to strengthen the quadriceps muscles as shown in this video as they are the primary stabilizers of the patellofemoral (kneecap) joint. Only one of the quadriceps muscles pulls laterally on the kneecap. The other three pull superiorly and inwardly. You really don’t want to skip these types of exercises or else you risk suffering another dislocation. Of course, you can also add exercises that strengthen the muscles on the inside of the leg, which are the hip adductor muscles.
@RehabScience thank you very much for sharing your knowledge. I had no idea. I appreciate you!
Are those exercises good for prevention?
Yes, they can also help reduce the risk of suffering a patellar dislocation when implemented regularly.
Can you recommend a band for soccer? My kneecap cap out twice in my 27 years. Sometimes, it pops out and snaps back into place when contact is made with the ball. It really slows down my game and most bands provide no support or they just slide down
This one has good reviews and might work for you. a.co/d/98j8Nv9
Looking for link to purchase bands
Sorry, I forgot to include that. Here is the link.
Loop Band Link: amzn.to/3VR0f36
hi sr. It's been 3 months since I had a dislocation and I have a MPFL full tear. Dr. saw me and took an MRI
After wearing kne brace for two months, I am doing physio now. Is it possible to be active in sports without surgery, sr.
pls rplay sr
hai sr.
I just dislocated my patella yesterday and got it popped back in last night, currently wearing a brace and using some crutches. They said to take the brace off after a week. Should i start doing some exercises right now while i have my brace on
Happened to me too, first week was hell, sharp pain. But suddenly the pain was mostly gone. I play sport ( padel) competitively which is a sport that requires a lot of sudden changes of direction which can cause the dislocation. A doctor said that I should be out for 8 weeks, with muscle building ( mostly quads). I had little ligaments damage but nothing bad. You should do a exam and check out for ligament or cartilage damage. If you’re good in that aspect you should start building stronger quads
my knee cap popped just now right before commenting here but got it right back to its place, its actually the 2nd time it happened already, can i do this exercise? to strengthen my knee or just recover for the meantime?
I know it's probably too late to bother saying anything but you should wait at least one week before trying to do exercises like this. If it is swollen then wait until the swelling subsides.
@Moose-mt4ku thanks, i actually just let my knee rest and recover first, it didnt swell up actually got it taped up and just waiting for my knee brace to get delivered..
My elderly mother fell recently and is in the hospital having tests done. Thankfully she didn't have a stroke, but she is not doing that well. She has various health issues. 😢
So sorry to hear this. I hope you are able to figure out what is going on and she is able to recover quickly.
@@RehabScience thank you for caring