Patella-Femoral Hygiene Exercises - Day 1
1. ITB Rolling/Stretch
Goals: Increase length to reduce outward pull on kneecap to improve alignment
Dosage: 45 minutes day (cumulatively)
Tips: Looking to feel anywhere down the outside of the hip/thigh (not the groin)
2. Modifying Stair Technique
Goals: Temporary measure to reduce knee-loading, helps introduce active hip mechanics for later
Dosage: Little as possible (ie don't go looking for stairs, but when you need to do them this should help)
Ascent: Try placing whole foot on step; think about activating glute max and pushing through heel of foot; keep shin straight
Descent: On toes, equal time on each leg, 'fast and straight' legs
3. VMO Activation (Intro)
Goals: Activating inner quadriceps to balance out pull on kneecap and improve alignment
Dosage: As much as needed to find it easy (and ready for integrating the skill into more complex patterns day two).
Tips: Think quality, not quantity of practice. Start by simply trying to contract the VMO fibres (shown in red), then you can try to start working on getting them to turn on at the same time as the rest of the quad.
These resources are intended for Steven Procter's patients, and only as prescribed. It is important to be evaluated, diagnosed, and educated on which exercises are indicated or contraindicated for a particular condition before attempting them independently.