Correcting Lunges when you have Patello-femoral Knee Pain | Tim Keeley | Physio REHAB
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- Опубліковано 4 жов 2024
- #lunges #kneepain #kneeexercises
Trying to do lunges can be difficult and painful when you have patello-femoral joint weakness, pain or dysfunction. Even more if there is previous surgery, fracture, damage or cartilage issues.
1️⃣ Part one deals with modifying the lunge to reduce the shear load in the knee and knee cap, changing angles and position, and then progressing to the normal physio lunge.
▶️ Physio Lunge
▶️ Physio Lunge (regression)
2️⃣ Part 2 show you options of adding stability and load to the hip without adding load to the knee (horizontal bands), and then adding load to the knee via variable (bands) and then constant load (weights).
▶️ Hip Stability Options (horizontal band)
▶️ Constant Load (weights)
▶️ Variable Load (vertical powerband)
For the complete 12 week online program of exercises for patello-femoral pain head to our website at physiorehab.com
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FINALLY, someone who actually understands what kind of positions trigger patello-femoral pain! I've seen loads of just totally incorrect advice, like recommending wall squats, which hurt way more than normal squats. Keep up the great videos!
😄👍thanks
I just ❤ how you add the small stuff like at the end. It’s these little extras that set this channel and your info apart. Thank YOU!!
Awesome! Thank you!
I’ve never disappointed with your videos, always on point with proper explanations and mechanics. Keep ‘em coming!!
👍💪
Have knee pain, just try those physio lunges and miraculous no pain, thankful
Great stuff!
Thx, that is actually my problem after a patella luxation. thx
Thanks so much for this video! I didn't understand why I had knee pain when doing lunges. Now I know how to correct them
Had pain in the back knee with lunges for years. Could not find the reason OR solution. Hence, I avoided this exercise altogether. A BIG BIG Thanks for the insight! Will try your solution out and I have a good feeling that it will work.
P.S: I so wish that you had your clinic in India as well!
Glad that Lunge technique helped you. Keep going!
I tried to do lunges the same way by intuition but everyone told me that i should've kept 90 degree angle without moving my knee forward. As a result I always suffered from knee pain and gave up doing the exercise. Now I see that in the beginning I did it right, thank you❤️
😄
Thank you for the video! What's funny is, that you have become some sort of a role model for me, eventhough you sit on the other side of the planet. As a young physio I learn something from almost every video you make.
Do you use this progression for patella-femoral pain only or also for other types of anterior knee pain?
Glad your following! You can use for most types of knee pain
Magic as always thankyou
🙏
Excelent!
This makes sense thanks xx
Excellent video! Thank you.
Pleasure!
Your cues has been so incredibly helpful in helping me get things to fire. Any advice for someone if they fall to the outside when when coming up from the lunge?
Move further away from the ball - maybe to much pressure
I haven't seen any videos about hip/ upper thigh/ femur pain (can barely walk) after doing lunges with weights... Gosh what have done lol a brand new work out I guess🤷🏾♀️
Thanks a lot Tim, You often talk about daily rehab, I wanna know how many times should we rehab, everyday? or 3 or 4 times a week? for patello-femoral pain
It depends on the problem. 3-4 times a week is a good measure for exercises with body weight load
leaning over the knee completly removes the pain ..sorcery .. :)
🙏💪😜
Give some exercise Quadriceps strength for muscular destrophy patients
🙏🙏
Hi,
How far in/out should the BACK knee be tracking? My knee pain was caused by my knee coming inwards too much, so I don't trust my body's instincts on this one. Normally I correct this issue by using my arches properly, but since your back heel is off the floor, the foot can't provide guidance for the knee. Does knee tracking even matter on the back leg? Thanks so much
No so much, as the load is to me mostly front leg at the bottom of the lunge
@@physiorehab What do you mean "not so much"?
Do you mean it's not that important?
@@MonkOrMan
Not as important as a front leg
Hi there
Where can I find the programme
Head to physiorehab.com :)
Is this exercise good for acl meniscus repair
Yes if it’s pain free
Will this help in case of lateral knee cap pain ?
Should do!
Hi Tim, which form of cardio exercise would you recommend for managing PFP issues like this? I assuming no running and mostly spin bike?
Yep bike is the go
Hey Tim, do you have any exercices to strenghten the popliteus? I've got recurring trigger points in the area and just a trigger point release with a little ball isn't helping much. Thank you
Knee extension and weight bearing squats are the go for that
Is there any further regression even to this? I still have quite a bit of knee laying even while doing this regression.
Perhaps use the stick like in my latest hack video