KP: Ballet Dancer/ Figure Skater Patellofemoral Pain: Day 1 Home Program

Important Information LINK
Day 1:
- Important points
  - Establish trunk control and position of pelvis prior to each exercise
  - Do the movements below as a circuit completing each for 8-20 reps or 30-90sec as specified for each movement below
  - Do all movements slow and controlled short of pain
  - This sequence can be done 1-3x/day and should be used when you have pain, or as a warm up/cool down to activity
  - Ice is a good idea if you have any soreness afterwards or as needed following other activities for 10-15minutes
  - I am including a couple concepts in the circuit that we didn’t go over on the first day but may be helpful in improving the mobility of the lateral aspect of your quad/IT Band
- Circuit:
  - Self Myofascial Release Side Lying IT Band VIDEO
    - We didn’t go over this but it will be helpful to decrease tension and sensitivity along the lateral aspect of your thigh
    - This should be uncomfortable on a 0-10 pain scale it should be no more then a 3 or 4
    - Once you find a tender point try to keep pressure on that spot minimum of 30sec maximum of 1-2minutes
    - It should stay the same or feel better as you are in the position, if it is hurting more as you do it, avoid that spot for now
    - Hit various spots along the lateral thigh
  - Pelvic and core awareness drills
    - This is demonstrated below lying on your back and hands and knees
    - This does not have to be done as a separate exercise but as a precursor to each movement below 5x
      - Activate the Core Without Pain VIDEO
      - Pelvic Awareness Drill VIDEO
  - Bridge Band Around Knees Progression VIDEO
    - 8-20 reps slow with a 5 sec pause at the top of the bridge
    - Keep abdominal tension and pressure on HEELS
  - Seated Flexion and Child’s Pose Breathing VIDEO
    - Breathing shown in sitting and on hands and knees, you can stick with the hands and knees position
    - 5-10 deep breaths
  - Hand Heel Rock Childs Pose to Plank or Up Dog VIDEO
    - Try to maintain lower abdominal tension as you rock forward without compensating by rounding your shoulders
    - 8-20x
  - Double Leg Heel Raise VIDEO
    - Keep feet straight and pressure through big toe
    - 8-20reps
  - Lunge Knee Position Intro with Progression to Pre Single Leg Stance VIDEO
    - This is another position that we did not go over but you can try in order to work on some awareness for the lower extremity positioning
    - We discussed how the hip and ankle control knee position
    - This drill has you working on that position sense
    - try 8-20 reps slow each leg