KP: Ballet Dancer/ Figure Skater Patellofemoral Pain: Day 4

  • Day 4:
    • Information from this visit
      • Continues to have less pain but had some lateral knee grinding with lateral kicking motion in ballet
      • Significant weakness with squat at the door with pain at certain ranges
      • popping in the R hip during single leg deadlift with deeper range of motion
      • Improvement in hip mobility
      • slight elevation of L iliac crest with hands and knees rocking with potential mild scoliosis
    • Important points
      • progress with the tennis ball down the outside of your leg
      • Progress into the squat with the band around your knees at the door/sink
      • add 4-5lbs to your single leg deadlift with the weight in the hand of the leg that is in the air, not the leg you are standing on
    • Daily Sequence
    • Strength Circuit: Every other day
      • Complete 3-4 days per week
      • Preferably not on days with a lot of sport related activity unless able to be done afterwards
      • Complete 2 sets of the circuit, first set to fatigue(either for time 30-90sec or 8-20reps)
        • second set cut each exercise reps/time in half
      • Single Leg Deadlift VIDEO
        • try for 5-10 reps each leg slowly
        • Add 5lbs to the hand of the leg that is in the air
        • Stay short of the popping in the R hip
      • Side Step Band Progression VIDEO
        • Red band 8-20 reps or 30-90sec
        • Start standing on left leg with band around right foot, then switch to other leg
        • Do both sides
      • Pallof Press Lunge and Chest Press VIDEO
        • Pay attention to front foot and knee position
        • You will do 4 positions with this one explained in video
        • try for 5 reps of each to start and work up towards your favorite number 8
      • Double Leg Heel Raise VIDEO
        • Keep feet straight and pressure through big toe
        • 8-20reps
        • try for 10-20 reps…get tired 
      • NEW: