KP: Ballet Dancer/ Figure Skater Patellofemoral Pain: Daily Movements 10-20-17

Daily Sequence
- These movement can be completed daily and will help to minimize tightness and discomfort
  - Self MFR Ball Glute/Piriformis VIDEO
    - This was the replacement for the sidelying IT band position
    - each spot for 30-60sec
    - A precursor to this would be standing with the ball between you and the wall
    - Back against the wall may be easier if lying down is not an option
      - Self Myofascial Release Side Lying IT Band VIDEO
        
        Progress to this as tolerable but don’t rush it
        
        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
- 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
  - WE discussed doing this 8-10 reps included in the daily sequence
- Side Sit with Rotation and Glute Isometric VIDEO
  - Try not to over rotate, make sure you are turning your chest slightly down towards the floor as you rotate
  - Easier Version: Cross Leg Contract Relax Posterior Hip VIDEO
  - Harder Version: Side Sit to Side Plank VIDEO
  - 8-20 reps or 30-90sec
- NEW:
  - Pre Ballet Turn with Post VIDEO
    - This can be done daily to try to improve your ability to complete this pattern and make it more natural
    - Do 5-10 reps each leg