KP: Ballet Dancer/ Figure Skater Patellofemoral Pain: Day 5 (9-27-17)

  • Day 5:
    • Email from MOM
      • Able to skate without knee taped
      • Able to skate, turn and jump with pain only a 3/10 which reduced quickly post lesson
      • Also able to participate in a double ballet class
      • Awaiting new skates for adjustment in knee position
    • Information from this visit
      • We discussed the organization of your program, trying to make sure you are not overdoing it with the combination of ballet, skating, and PT strength stuff
      • I added the hamstring bridge that is below that can be done on a ball or feet up on the edge of a couch or chair
      • Taping is only to be used as needed, its not a requirement
      •  Single leg deadlift can be completed with the weight or the band on the ankle
    • Daily Sequence
    • Strength Circuit: 2 days
      • 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
        • Can also use the band around the opposite foot instead for resistance
      • 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 
      • Squat Pulses In Short Range VIDEO
        • Do this with the band around the knees
        • Start with 30 sec or 5-8 reps
        • Work your way up to 90sec or 20 reps
      • Double Leg Bridge Phase 3 VIDEO
        • 8-20 reps