Patellofemoral Pain Program: Weeks 0-2

Let’s Get Excited!

• Hopefully you are about to learn a lot these first couple weeks
• I want you to make sure you master these movements prior to progressing to the next phase so do this for 1 or 2 weeks depending on how you feel
  • If it is challenging, stay with this only for the second week
  • If it feels a little on the easier side, progress to the next sequence for week2
  • There is no absolute rule book and everyone progresses differently so stay at each phase until you feel you are truly ready for a greater challenge
  • If you jump to the next phase and its not going well, DON’T PANIC
    • Go back to the previous phase and incorporate one new move at a time
      • If any of the movements feel awkward or not like I describe in the video, email me about it and skip it for now
• Goals:
  • Stretch/mobilize flexibility deficits, specifically quad, ankle, hamstring, hip
  • Activate hamstring/glute
  • Establish abdominal control to avoid excessive pressure on the low back
  • Pay attention to anything that feels different on the painful side and does it feel more like the non-painful side as you do it more
• NOW….Time to get started
  • Do each movement 5-20 reps SLOW and CONTROLLED, the slower the better
  • 1-2x/day
  • Some of these movements may feel good and help to relieve pain, you are welcome to do a couple of them frequently throughout the day to help reduce/prevent pain
• Day 1-2
  • On Your Back Feet Resting on Physio Ball VIDEO
    • Basic core activation sequence, that includes multiple aspects of trunk stability and surrounding mobility
    • Goal:5-20 reps slowly in pain free range, establish abdominal control
• Day 3-4
  • On Your Back Feet Resting on Physio Ball VIDEO
    • Basic core activation sequence, that includes multiple aspects of trunk stability and surrounding mobility
    • Goal:5-20 reps slowly in pain free range, establish abdominal control
  • K-5B Self MFR Quad/Hip Flexor VIDEO
    • Explore the front of thigh an hip to hit multiple tender points
• Day 5-6
  • On Your Back Feet Resting on Physio Ball VIDEO
    • Basic core activation sequence, that includes multiple aspects of trunk stability and surrounding mobility
    • Goal:5-20 reps slowly in pain free range, establish abdominal control
  • K-5B Self MFR Quad/Hip Flexor VIDEO
    • Explore the front of thigh an hip to hit multiple tender points
  • K-31 Heels to Butt on Floor Phase 1 VIDEO
    • If deep knee bend hurts, bend knees a little less short of pain
• Day 7
  • Repeat day 5-6 or give yourself a rest day, up to you