Pain Management Video

[WORKOUT PLUS] KNEE PAIN MANAGEMENT & LEG WORKOUT #short

KNEE PAIN MANAGEMENT
Here are some of my go-to exercises for managing
PATELLAR TENDON PAIN. These are also great for a
variety of knee issues but as always, consult with s
PT to determine if they are appropriate for you!

Important point: patellar tendon pain or tendinitis
(inflammation of the tendon) will NOT generally
improve with rest. You SHOULD avoid things that
cause notable pain but you also need to ACTIVELY
TARGET THE TISSUES for improvement.
As a general rule of thumb:
Avoid jumping and ballistic movements
Focus on hip stability and decreasing tension in
surrounding tissues (Eg quads)
Intentionally target injured tissue with controlled
movement & eccentric work to cause remodeling.
Exercises
1. Thomas Hip Flexor Stretch – keep pelvis back/flat
2. Foam Roll Quads (+ active knee flex)
3. Banded Single Leg Bridge – push through heel
4. Banded Clamshell
5. Forward Step-Up- try NOT to push off bottom foot
6. Lateral Single Leg Lowers – focus is on the
ECCENTRIC movement; keep knee in line with toe
7. Sisi Squat – sit back; will feel tension in front of
knee
8. Banded Squat/make sure feet & hips are aligned
when squatting!!
#kneepain #injury #physicaltherapy #crossfit
#crossfitgirls #legday #bodybuilding

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