Week 8-12

GOAL: Quadriceps strengthening

            Protect Patellofemoral joint

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Exercises

  • Hip muscle groups: May progress by adding weights above the knee
    • Hip abductors, flexors, adductors, extensors (4 sets x 10 reps, daily).

        Note: An isometric variation can be performed by pushing down on the hip being worked on and sustaining a contraction for 10 seconds.

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  • Hamstrings curls – may add weights around the ankle (3 sets x 10 reps, daily)
  • One- leg squats (3 sets x 10 reps, daily)
  • Double leg- leg press 0o-60o (3 sets x 10 reps, daily)
  • Lunges (3 sets x 10 reps, daily)

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  • Calf raises (3 sets x 10 reps, daily) – fast and slow sets (each)

Walking (level ground). Build up pace gradually. Feel big toe of affected foot push off as you walk to ensure normal gait pattern. Start off at one mile at brisk pace, increase to three miles. No limping allowed.

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lateral step over

  • Swimming. Flutter kick only – gentle. No whip kick.
  • Bicycle: low resistance (15-20 mins daily)
  • Elliptical: low resistance (15-20 mins daily)
  • Stair Master (2 sets x 10 reps daily)
  • Lateral step-ups
  • Proprioception exercises:
    • Single leg stance (Closed-eye)

 

11Stir Master

Athlete only

    • 2 – leg stance on balance board
    • Single leg on unstable platform

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Accelerated Program for athlete  

  • May begin outdoor biking program – avoid hills.
  • Start with sand bags on tibial tubercle. Perform straight leg raises (10 sets, 10 repetitions each) and progress fulcrum distally one inch per week)
  • Sissy squats. Stand facing the edge of a door and place hands on the door knobs on each side of the door. Feet should be shoulder width apart. (10 repetitions, 3 times daily)
  • Half-squat (never past 90 degrees) and slowly raise to a starting position. Build up to 100 repetitions per day.

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KT2000 Test

  • Total displacement at 15,20,30 lb and manual maximal test