How to Fix Patellofemoral Pain Syndrome/Runner's Knee: Treat Pain In the Front of Knee
Hello Everyone Welcome to Journey To be the best version of ourselves.
Runner's knee, clinically known as patellofemoral pain syndrome (PFPS), is a common injury among athletes and active individuals, characterized by pain around or behind the kneecap (patella) during activities like running or squatting. This condition often arises due to overuse, muscle imbalances, poor biomechanics, or structural issues in the knee joint. Understanding its causes and symptoms is crucial for effective management and prevention strategies.
#knee #kneepain #kneepainreliefexercises #runners #runnersknee
#KneePainAwareness #PatellofemoralPain #HealthEducation #StayActive #PhysioTherapy #InjuryPrevention #FitnessJourney #JointHealth #ChronicPain #RecoveryGoals #WellnessWednesday #EducateEmpower #StrongKnees #KeepMoving #PhysicalTherapy #ExerciseIsMedicine #PainManagement #HealthyHabits #FitnessMotivation #JointCare #FitLife
I tried to simplify the exercises, you can find the exercises prescription here. You can do these exercises every other day to get the benefits (except Good Morning)
1) Quadriceps Isometric Contraction
https://www.youtube.com/shorts/Ggk5MzItk8k
2)Terminal Knee Extension - With 10 sec holding 10reps 3 sets
3) Single Leg Step Up-Down Heel or Toes touch - 15 reps 3 sets
4) Heel Elevated Squat - 15reps 3 sets
5) Squat Variations ( Regression- From sitting to standing, Air Squat, Progression- Pistol Squat or Sissy Squat) - 10reps 3 sets
6) Single Leg Romanian Deadlift (with weight) - 10reps 3 sets
7)Good morning - 20reps 2 sets ( you should do this exercise everyday)
8) Hip Bridge Variations - 15reps 2 sets
0:08 - Introduction
2:00 - Isometric and Terminal Knee Extension
3:32 - Single Leg Step Up-Down
4:18 - Heel Elevated Single/Double Leg Squat
4:52 - Squat Variations
5:13 - Single Leg Romanian Deadlift
5:45 - Good Morning
7:00 - Bridge Variations
8:24 - Side Plank Side Leg Raise
Hello Everyone Welcome to Journey To be the best version of ourselves.
Runner’s knee, clinically known as patellofemoral pain syndrome (PFPS), is a common injury among athletes and active individuals, characterized by pain around or behind the kneecap (patella) during activities like running or squatting. This condition often arises due to overuse, muscle imbalances, poor biomechanics, or structural issues in the knee joint. Understanding its causes and symptoms is crucial for effective management and prevention strategies.
#knee #kneepain #kneepainreliefexercises #runners #runnersknee
#KneePainAwareness #PatellofemoralPain #HealthEducation #StayActive #PhysioTherapy #InjuryPrevention #FitnessJourney #JointHealth #ChronicPain #RecoveryGoals #WellnessWednesday #EducateEmpower #StrongKnees #KeepMoving #PhysicalTherapy #ExerciseIsMedicine #PainManagement #HealthyHabits #FitnessMotivation #JointCare #FitLife
I tried to simplify the exercises, you can find the exercises prescription here. You can do these exercises every other day to get the benefits (except Good Morning)
1) Quadriceps Isometric Contraction
https://www.youtube.com/shorts/Ggk5MzItk8k
2)Terminal Knee Extension – With 10 sec holding 10reps 3 sets
3) Single Leg Step Up-Down Heel or Toes touch – 15 reps 3 sets
4) Heel Elevated Squat – 15reps 3 sets
5) Squat Variations ( Regression- From sitting to standing, Air Squat, Progression- Pistol Squat or Sissy Squat) – 10reps 3 sets
6) Single Leg Romanian Deadlift (with weight) – 10reps 3 sets
7)Good morning – 20reps 2 sets ( you should do this exercise everyday)
8) Hip Bridge Variations – 15reps 2 sets
0:08 – Introduction
2:00 – Isometric and Terminal Knee Extension
3:32 – Single Leg Step Up-Down
4:18 – Heel Elevated Single/Double Leg Squat
4:52 – Squat Variations
5:13 – Single Leg Romanian Deadlift
5:45 – Good Morning
7:00 – Bridge Variations
8:24 – Side Plank Side Leg Raise
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