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.
Click here to download a pdf version of the Patello-Femoral Rehabilitation Guide
Patella Femoral Brief Overview / Runner’s Knee
Patello-Femoral Rehabilitation / Runners knee exercises
STRETCHING
GOALS: Relieve excessive tension and pressure in the patello-femoral joint; allow for normal joint mechanics
KEY POINTS:
- Allow pain to guide intensity of exercises; reduce intensity of exercises if they are too painful
- Conduct stretching exercises 3 times daily; hold the stretch for 30 seconds then relax for 15 seconds and repeat; do 5 repetitions of each exercise
- Keep hips and thighs flat on floor during prone quad stretch; keep knees together during standing quad stretch
STRENGTHENING
GOALS: Improve stability and function of the patello-femoral joint; decrease irritation and pain
KEY POINTS:
- Do not progress to strengthening exercises until knee is pain-free during stretching and most daily activities
- Conduct strengthening exercises once daily: 1-2 sets of 12-15 repetitions each exercise
- Ankle weights can be added to increase resistance
- Hold isometrics [wall squat] for 5 seconds
- Begin gentle cycling or exercise bike in this phase (if knee is pain-free)
- Continue twice daily STRETCHING
- Perform exercises on both sides
PLYOMETRICS
GOALS: Improve strength, muscle coordination, balance and stability
KEY POINTS:
- Plyometric exercises are done in later stages of rehab to help improve muscle coordination; avoid these exercises if they are too intense or if they cause pain
- Proper landing technique is important – land with knees over feet and knees flexed to cushion landing
- Land and hold single leg jumps for 2-3 seconds to improve balance