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
  • Day 3-4
  • Day 5-6
  • Day 7
    • Repeat day 5-6 or give yourself a rest day, up to you