KP: Ballet Dancer/ Figure Skater Patellofemoral Pain Day 2

  • Day 2:
    • Important points
      • Review Myofascial Release Options: Start with the hip and gradually work your way down the leg
      • Glute activation into a stretch without exccessively loading the lateral aspect of knee
      • Progression from straight leg to bent knee for functional squatting and jumping based movement
      • 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
    • 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
      • Pelvic and core awareness drills
      • 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
    • 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
      • Side Sit with Rotation and Glute Isometric VIDEO
      • 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
      • Palloff Press 1/2 Kneeling Variation VIDEO
        • Focus on foot and knee position along with abdominal control
        • Begin with red band and just do the first part of the video with the press
        • Complete each position 8-20 reps or 30-90sec
        • If you reach 20 reps or 90sec progress to second part of video with controlled trunk rotation
      • After a week of this routine
        • Try to add the band around the knee position….I will add this soon in a video