Loyola Medicine's Patellofemoral Pain Syndrome Home Exercise Program
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- Опубліковано 18 жов 2024
- Loyola's Rehabilitation Services presents an easy-to-follow exercise program designed to provide at-home knee rehabilitation. For your safety, please check with your physician or physical therapist before beginning any phase of exercise. To schedule an appointment with a Loyola sports medicine physician, please visit www.loyolamedi... or call 708-216-4263.
![3 Self Treatments For Knee Cap Pain [Patellofemoral Pain Syndrome]](http://i.ytimg.com/vi/PKPhUqqEDaQ/mqdefault.jpg)
![3 Self Treatments For Knee Cap Pain [Patellofemoral Pain Syndrome]](/img/tr.png)
phase 1
1:05 quad set towel hold 5s 10 reps 3 sets
1:45 straight leg raise 10 reps 3 sets
2:28 rectus stretch towel 30s 3 reps
3:04 hamstring stretch step hold for 30s, 3 reps
phase 2
4:23 partial wall squat 10 reps 3 sets
5:10 strength wall push towel hold 5s, 10 reps, 3 sets
5:44 step ups 10 reps 3 sets
6:27 side step with band 15 steps to side 3 reps
phase 3
7:48 lunge in multiple planes 10 reps in each direction 3 sets
8:44 jumping forward and side to side over line 10 reps 3 sets
there's a special place for you in heaven :)
Thank you.
It was thoughtful of you to provide a collection of exercises that can be performed at home for people with Patellofemoral Pain Syndrome. This is a very common cause of knee pain, so there are thousands of people who can benefit from this video.
Big thanks for this video. It's the only one in whole youtube which announces not to hard exercises, for the early, acute stage of patellar tendonitis. Couldn't even walk for 2 days, but was able to do the easy exercises. Now after 5 weeks, i'm able to do slowling running and step stairs again. Thank you!! 🥰
I had an Arthroscopic knee surgery three weeks ago and the exercises I have been doing did nothing to improve its strength,or motion range,in that time period.Trying these exercises made me realise just how weak my knee still is and gave me the motivation I needed for recovery.Thank you.
@Roman Kover Thanks to regular exercises and weight control it's doing pretty good.It swelled up once,last year,but cold poultice fixed that in a matter of a couple of days.Considering I could't walk for six months prior to the surgery,I consider it a success.
@Roman Kover I have Chondromalacia patellae which is softening of the knee cartilage.The surgery I needed due to an injury which damaged the cartilage so bad it couldn't hold me which resulted in atrophied muscles.And now I need to keep those muscles working 24/7 to avoid that happening again.Also,the said injury pretty much destroyed my knee;cracked meniscus and patella,muscles atrophied,ligaments pulled and too much synovial fluid accumulation.
I'm 35 yo
@Roman Kover I adjusted as needed.Changed how I walk,sit,lay in bed,even.I'm a carpenter which allows me to move a lot.I can't squat so I don't even try,if something is too low to the ground I sit.Little things make a big difference.
Really good, my patella flares unannounced especially while climbing down a steep hill.
Have just done a set of Ph2 partial wall squats. Wow! Think I've idenified my weakness.
How many times per week should the exercises in phase 1 be performed? And should we allow for a recovery day in between or can the exercises be performed daily? Thanks!
I have patella Alta, I’m an oncology nurse so I need my knees. Ever since I was diagnosed I’ve been depressed. When my doctor told me i could eventually have osteoarthritis and then a knee replacement I felt pretty down . Hopefully these exercises help
Did they help?
@@jhanvihemlani8248 I still deal with pain to this day , in fact my pain has become more consistent. People recommend physical therapy but it doesn’t seem to help
how is your pain now?
@@chadj6380 I actually reached a breakthrough recently after dealing with pain for over 4 years . Squatting has helped a lot surprisingly, along with the leg curl machine at the gym . The machine where you lay on your stomach and curl with your legs .
amazing versatile exercises but Up to 4 weeks for phase 1?
This is definitely not advised for any athletes or sport players
She 's beautiful
what is uninvolved knee: knee without the problem
No it's your elbow
It's great to watch someone is perfectly fit without a problem, but how does one who has a severe tendonosis after a TKR perform?
Probably better to ask your doctor that one instead of a UA-cam video comment section.
Great routine. Is there any update to these suggestions?
Thanks a lot for your interest, Isulsu! Unfortunately, this video hasn't been updated since the original version yet, but if you subscribe to our channel, you'll be the first to know when a new one is published. Thank you! -Keisha
What is you clinical reasoning for 10 reps with a 5 second hold, considering this is a extensor exercise?
Excellent information.
Excelente video. Muchas gracias por compartir la información👌👍
I sense pain in the inner side (medial side) of the leg of my left leg patella. It's only when my muscles are tightened (generally while walking). Its only while the angle made by the leg is tipically 10-20 degrees...
Can I get some info of such case.. please?
Hello, Shrutik! I'm sorry to hear about the physical difficulties you've been experiencing. Unfortunately, our doctors aren't allowed to advise patients on their specific cases via social media. But if you're in the Chicago area, we have great specialists who can see you in person to assess your case and determine what treatment may be most helpful to you. You can request an appointment with one of them either online at www.loyolamedicine.org/appointment or by phone at 888-584-7888. Good luck! -Keisha
much needed thank you soo much
My knee keeps popping when i straighten it so pissed off with this
Hey i have the same problem. Did it ever get better?
@@mattbarnes6691 hey I have the same problem but when I bent it, did it ever go away?
Yeah same; did this help?!
@@bryanmills5517 mine went away
@@jeagerjeager9171 have you ever had grating sensation when knee was in flexion at 30 degree? My knee used to pop doing extension but exercise helped it to get fix... But this grating sensation is still there... Do reply 😅
I felt a tiny pull/sharp pain on mine while doing a weighted side lunge on uneven ground so I stopped and now I don't feel anything. Did anything happen or should I just take it easy or a week then return to football sprints?
Hi seheadhunter50, we are not able to provide medical advice here on UA-cam. If you'd like to request an appointment to see a Loyola sports medicine specialists, try our Doc Finder tool on our website or give our Patient Access Team a call at 888-584-7888. - Kevin
@@LoyolaHealth that should be an easy question to answer since you can post video's about it. So no thanks.
@@seheadhunter50 they posted a video with exercises a patient can use as a reference. Not a diagnosis tool.
seheadhunter50 god you are dumb.. you get free advice and get mad when they don’t answer your questions without a proper diagnosis
Can v do this in pregnancy?
Is the aim of this to strengthen the glutes to take load off the knee??
It's both to be fair. But weak glutes and hip abductors (correct me if I'm wrong) causes them to become tight with overuse from running etc. The tendon that it connects to tightens up, thus pulls on the knee which causes your outside lateral knee pain. In simple
Can we recover fully from these exercises
Im just 27 and not yet settled in my life
Im worried😟😟😟
Thanks for checking out our videos, Archana! Unfortunately, our doctors aren't allowed to comment on patients' specific cases in social media. But if you're in the Chicago area (or will be sometime in the future), we have great physicians who can assess your case to advise you appropriately. You can request an appointment with one of our specialists either online at www.loyolamedicine.org/appointment or by phone at 888-584-7888. Good luck! -Keisha
how long will take to heal ? i mean mine the doctor said its "mild thickening of PCL". The accident occured 4 months ago. i have been doing physio therapy for 1 months. so pls tell when can i back at my playing ground to play football :(!!
Edit-(Sry for my bad grammar)
Hi, Hasnu! I'm sorry, but our doctors can't provide specific recommendations or prognoses via e-mail or social media. They would need to see you in person to advise you on your particular case. I hope you're able to check with your local doctor for a more definite answer. -Keisha
*I'm writing this, not to spam, but with the motive of sharing my experience and hopefully, helping people with the same problem as I do.*
Alright, I've started again.
I feel my situation has gone somewhat worse since the last comment.
Now started at a point where my kneecaps actually LOOK (to me) as if they're shifted outwards. The left leg looks and feels more affected. I don't really feel pain, but pressure sort of on the kneecaps and sometimes tickling pressure on the femur of left leg.
And I can feel my kneecaps touching the groove at times when it creates that cracking voice.
Both of my legs are affected. Right leg is affected more, comparatively.
Phase 1 Week 1
Day 1
Took 30 minutes.
Didn't feel any change after the exercise.
Felt better after a long 'nap'. (As usual.)
The next day (today), didn't know I'm feeling better until I noticed hours later.
Day 2
It went okay, I wasn't exactly in the mood.
I felt a sudden heat in some part of the left thigh and foreleg an hour or so 'before' the exercise.
After the exercise, I had been feeling better, until recently, when the more affected knee felt pressure and sort of, pain.
Day 3
The exercise went okay.
The crackling was sort of stronger and more prominent afterwards. (Which I think is because the situation has gone worse. It wasn't the case when I started this regime the last time, it was only improving.)
The next morning that I got up, I could feel my patella touching the femur the entire day, and even right now. And it's irritating.
I don't actually feel pain but I find it difficult to have a range of motion without grinding the patella and femur together.
I've did one week of the phase one earlier as well, and before that I was on guided medication pills to reduce pain and swelling (which worked really good.)
But it's only been three days now, I'm not really sure if I need to continue to next phase (but I feel so), or if I gotta complete this phase properly. For today, I'mma be sticking to phase 1 exercises and then analyse.
*****Day 4*****
Okay, this time I tried to give every exercise a genuine time. Like, not rushing it for the sake of it.
During exercise, I felt my knees getting tight, so I wouldn't suggest overdoing it and keeping the limits.
The next hour, it felt a low but perpetual grip of pain around the knee that I used to have early in Patelofemoral Pain Syndrome.
The next day (today), I feel so comfort walking, and the range of motion has been good so far. I jumped once today, and Your blessings, nothing felt weird in the knees.
So this phase is paying off, I feel I should continue and complete it 'genuinely'.
******Day 5******
I feel almost absolutely brilliant and confident with my knees, so much so that I have even less of motivation for the exercise today 😹. Yea, well, I felt good the entire day, and it just means that it's working and I should continue.
I spent genuine time for the exercise yesterday. The only thing being, when returning to relax state in quad sets, it created a cracking voice for EVERY rep. This happened only with the left knee.
Felt cramps while exercising yesterday, since (I feel) I did it properly the day before.
Day 6
(I'm writing this two days after day 6.)
I tried to spend a good time on the exercise. The cracking in the right leg wasn't there. But I felt a lack lf energy. Probably because of poor sleeping pattern, diet and some college stress. All of which have 'also' resulted in poor healing of broken muscles as a result of exercise.
Although, 24 hours are considered sufficient if you already have a healthy routine and hence good metabolism.
I'm going to improve my diet. Starting with achieving the required amount of protein. As I began to have some progress, will work on hitting the correct calorie mark for me.
I realised on day 1 that my right leg is weaker comparative to the other one. It gets quite shaky in the leg raise. On day 5, I found it a little easier for the right leg to lift its weight. Which indicates a better musle-mind connection. While I felt comparatively weaker in this leg on Day 6.
The next day, my knees got pressed against a wooden bed all of a sudden, and I felt a rushing heat for a split second in the left leg, a couple of seconds after the hit as I begin to walk.
The cracking has reduced significantly, the mobility is better. But I don't feel confident for jumping, dancing, running, cycling or even lifting water buckets. I 'avoid' lifting stuff.
I took a break for the seventh day, since it's been 6 days in continuation and this is what I felt is healthy for a long run.
Since, I hadn't exercise in the past 48 hours, the cracking voice had started to come back, and there's a little less mobility.
For this week, I'll keep a consistency of exercising 3 times a week. (Exactly how I began gyming.) It might alter the program in the video. We'll see how that goes, there's a possibility this program might take a little longer in my case.
Wish me good. :)
Thank you very helpful
Should you wear your brace or tape when doing these exercise?
Hi, Jayme! It's best to consult your own physician to determine the best practices for you and your specific situation while exercising.
Bharatkis সা m
N
Naya।।monchh statement । shailendrà Patel
bruh omggggg... i did the jumping forward and backwards. and my popping sound in my knees from runners knee instantly went away
update: the popping sound is still there but wayyyy more quiet. i hope it fully goes away soon :(
I might get cast out by revealing this ancient Chinese martial art secret of healing calf cramp in minutes. When your left calf has a night cramp, get up then stand on both feet (painfully) raise your right arm straight up then slowly walk around for 3-5 minutes. The pain and cramp will go away. Raise left arm if your right calf cramp. Then you can stretch both of your legs straight by bending down exercise to prevent recurring cramps. 🤔🤫😉😎
And yes, she is beautiful.
good info, music in between is pretty distracting, annoying and unnecessary and at 5:38 it should read glutes, not gluts lol
Not to be rude but can you not make it sound depressing please