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Chondromalacia patella fix
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⭐️ One exercise is almost never enough for solving the specific issue, but it can be crucial if chosen wisely!
⭐️ Learn easy & fast tricks to progress/regress rehab exercises!
⭐️ Just be aware that this account shows only an active rehab part (exercising); As well as showing only one EXAMPLE, not the best one (but close enough), and far from the worst one 😊…
🙋🏻♂️ HOW IT WORKS (for folks who want to learn more)?
This is a great quad exercise (even though we flex hip as well, therefore sharing load with glutes too - obviously sissy squat would be more quad-directed exercise), because we strengthen them in both directions (naturally when descending, and going up - lock-out as well because we need to push against bend that is elongating. Keep full feet on the ground! Stretch out the band more and add external load as you progress. PS: Obviously, you need a decent ankle dorsiflexion mobility for this one, if not - just put a wedge under the front heel.
🙋🏻♂️ WHEN TO INCLUDE IT?
Perfect for chondromalacia patella, meniscus injuries if tolerated, as well as any other injury that requires quad F (especially end-range F), and full knee extension (ACLR, meniscus lesion, far pad - later stages).
🙋🏻♂️ WHEN TO AVOID IT?
Fat pad inflammation, 5+ out of 10 pain while performing (modifying exercise can be solution in the beginning, if deeper positions hurt avoid them & if lock out hurts stop before full lockout)…
⭐️ Try it out and let me know how it feels!
⭐️ PS: Always do good assessment first, and see if this exercise should be involved.
📢 My friend, if you liked the post, I want you to share it with friend(s) who have issues with knee, first and foremost. Feel free to comment, suggest, or ask anything!
Yours in progress⬆️on,
Luka
⭐️ Learn easy & fast tricks to progress/regress rehab exercises!
⭐️ Just be aware that this account shows only an active rehab part (exercising); As well as showing only one EXAMPLE, not the best one (but close enough), and far from the worst one 😊…
🙋🏻♂️ HOW IT WORKS (for folks who want to learn more)?
This is a great quad exercise (even though we flex hip as well, therefore sharing load with glutes too - obviously sissy squat would be more quad-directed exercise), because we strengthen them in both directions (naturally when descending, and going up - lock-out as well because we need to push against bend that is elongating. Keep full feet on the ground! Stretch out the band more and add external load as you progress. PS: Obviously, you need a decent ankle dorsiflexion mobility for this one, if not - just put a wedge under the front heel.
🙋🏻♂️ WHEN TO INCLUDE IT?
Perfect for chondromalacia patella, meniscus injuries if tolerated, as well as any other injury that requires quad F (especially end-range F), and full knee extension (ACLR, meniscus lesion, far pad - later stages).
🙋🏻♂️ WHEN TO AVOID IT?
Fat pad inflammation, 5+ out of 10 pain while performing (modifying exercise can be solution in the beginning, if deeper positions hurt avoid them & if lock out hurts stop before full lockout)…
⭐️ Try it out and let me know how it feels!
⭐️ PS: Always do good assessment first, and see if this exercise should be involved.
📢 My friend, if you liked the post, I want you to share it with friend(s) who have issues with knee, first and foremost. Feel free to comment, suggest, or ask anything!
Yours in progress⬆️on,
Luka
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