Category Archives: Physiotherapy Exercises

Physiotherapist Exercises for Patello Femoral Joint Pain Routine 4

plieFirst

I had my physio appointment and she decided it’s time that I start reintroducing plies! Her reasoning is that it’s kinder on the knees then lunges or squats.

This is what my new routine looks like:

Either:

A) Do my Tracy Anderson DVDs that include plie exercises (but not an excessive lot of plies- so not 100 like she does sometimes!).

When performing the plies only go 1/2 of the range of motion (not a grand plie and not as far as 90 degrees)

Do this every 2-3rd day with a maximum of 3 sessions a week.

If I have no problems with this I can increase to 3/4 range 2-3 sessions a week.

B) Alternatively if I don’t do the DVD I can do 1/2 range of motion and do 2-3 sets of 10 reps of plies with a 30 second-1 minute gap inbetween.

 

Because I have to judge how my body will adjust to this and if it can handle it I need to monitor my progress. If I experience pain after 30-60 minutes post exercise then that’s not ideal and I need to give myself a rest for a couple of days and try again, reduce the range or volume. If I have pain the end of the following day (which I’ve been experiencing before) this is fine as long as it doesn’t interfere with activities I can presently do such as cycling to and from work every day.

On top of this I can do my existing physiotherapist exercises but only on the day I don’t do the plies- this is 2-3 times a week.

I’m also glad to hear that I can increase my dance cardio time from 45 minutes to 1 hour 🙂

And if I master the plies I’m allowed to do cardio more frequently then every other day.

 

Physiotherapist Exercises for Patello Femoral Joint Pain Routine 3

abc_gma_fonda_100501_wn

I suffer from patello femoral joint pain which is caused by my knee caps not being in the right place (genetic) and having a weak glute. This means that I get shin and knee pain which is aggravated by doing certain exercises. My physiotherapist has given me the following exercises to complete daily to strengthen my inner thigh and glute:

Time: 13 minutes
Equipment needed: Exercise ball and a rebounder

I need to remember to do them all SLOWLY

  • Jane Fondas- Engage glutes and lift 2 sets of 20 reps.
  • Bridges with single leg lowering 2 sets of 10 making sure my hands aren’t on the floor and focusing attention on my glutes.
  • Wall squats with an exercise ball 3 sets of 15
  • Mini jumps. Feet shoulder distance apart, jump and control my landing as if I was jumping on bubble wrap. Land on the ball of my foot and then onto the middle. 2 sets of 10 reps of the following: mini jumps on the spot, jumping forward and backwards, jumping from side to side and jumping from both legs to one.
  • On the mini trampoline jump and land on one leg 3 set of 10 reps on each side.
  • Slump stretches which work the calves 3 sets of 10 seconds on each side.
  • Calf stretches. Do 2 sets of 20 3 times a day.

Physiotherapist Exercises for Patello Femoral Joint Pain Routine 1

Physiotherapist Exercises for Patello Femoral Join Pain Routine 2

Physiotherapist Exercises for Patello Femoral Joint Pain Routine 2

ball wall squat

I suffer from patello femoral joint pain which is caused by my knee caps not being in the right place (genetic) and having a weak glute. This means that I get shin and knee pain which is aggravated by doing certain exercises. My physiotherapist has given me the following exercises to complete daily to strengthen my inner thigh and glute:

Time: 19 minutes
Equipment needed: Exercise ball and a step

I need to remember to do them all SLOWLY

  • Clam shells- 20 reps holding for 5 seconds each side
  • Bridges with straight leg extension 2 sets of 10 on each side making sure my hands aren’t on the floor and focusing attention on my glutes.
  • Wall squats with an exercise ball 3 sets of 15.
  • Steps up on the stairs- 2 sets of 15. putting the weight on my heel and touching the step with my toe.
  • Arabesque (yes it’s a Tracy word!) with a twist- 2 sets of 10 on each side.
  • I still need to self massage and use my foam roller
  • Continue stretching and change my shin stretches so I’m not putting too much weight on my knees, also to keep my hip flexor stretches are no more then 90 degrees.
  • Do slump stretches which work the calves 3 sets of 10 seconds on each side.

Physiotherapist Exercises for Patello Femoral Joint Pain Routine 1

Physiotherapist Exercises for Patello Femoral Join Pain Routine 3

Physiotherapist Exercises for Patello Femoral Joint Pain Routine 1

knee

I suffer from patello femoral joint pain which is caused by my knee caps not being in the right place (genetic) and having a weak glute. This means that I get shin and knee pain which is aggravated by doing certain exercises. My physiotherapist has given me the following exercises to complete daily to strengthen my inner thigh and glute:

  • Clam shells- 10 reps holding for 5 seconds each side
  • Rolled towel under my knee on the floor so my knee is raised and do little kick to straighten the leg. 20 on each side twice a day

Physiotherapist Exercises for Patello Femoral Joint Pain Routine 2

Physiotherapist Exercises for Patello Femoral Join Pain Routine 3