Patella Femoral Syndrome Rehab: Improving
If you have been through patella femoral
syndrome rehab, you
may very well have been told that you have poor flexibility
in your hamstrings. This may very well be the case. Even more
important than hamstring flexibility is hip and lower back mobility.
Unfortunately, these two areas are often overshadowed by the
hamstrings, and are neglected during patella femoral rehab.
Mobility Got To Do With It?
All of the joints in the
body are connected to each other. If something happens at one joint, it
will directly affect the joints both above and below. So mobility
restrictions at the hips will affect the knee and the lower back.
if you have restrictions at one joint, then either the joint above or
below will have excessive motion. Excessive motion at the knee (meaning
the femur moves too much) can lead to patellar pain. Mobility
restrictions at the hip usually come in the form of rotation deficits.
I see many patients who have either internal or external rotation
deficits. External is the most common.
common mobility restriction is within the lower back. Lateral, or
bending, as well as rotation is often restricted on one or both sides.
Again, restriction at one joint causes excess motion at another joint.
So you will often see excessive motion at the knee or hips if your
lower back is restricted.
What should patella
femoral syndrome rehab focus on to fix these
great way to improve mobility at the hips and low back is through
functional stretching. Functional stretching means that you are moving
the body through a range of motion while you are stretching. The active
contractions force the joints to adapt, and will help to increase your
The Active Hamstring Stretch
way to work both on mobility of the hips, as well as hamstring
To improve mobility
in the lower
back, especially lateral bending, you can perform sidebending against a
Start by standing against a wall (one
without pictures close by) and place your feet together about 4 inches
from the wall. Put your hands overhead, and make sure that your low
back, shoulder blades, head, and hands are all flat against
keep everything flat against the wall
and sideways as far as you can. You absolutely must keep all body parts
touching the wall in order for this to work effectively. If you let one
part come off of the wall, you will cause rotation and will not be
stretching the correct areas.
You will feel a
stretch along the side of your trunk. Try doing this back and forth 10
each side, trying to increase how far you bend each time.
stretching that is important for patella femoral syndrome include
, calf stretches
, and hip flexor stretches
A Complete Program for PFS
The active hamstring stretch and the low back stretch against the wall are just two mobility exercises that will help
with patella femoral problems. Mobility is only one area of focus on patella femoral syndrome, although an important one.
For a complete program to treat patella femoral syndrome, you need not only mobility exercises, but strengthening and balance
exercises as well. I offer all of these in a comprehensive patella femoral rehabilitation program called
Patella Femoral Solutions.
If you are suffering from knee pain, this is the answer you are looking for. It will walk you step by step through the BEST exercises
to treat your knee pain. Imagine a life without pain when you play sports, walk up the stairs, or stand for too long. It is possible.
tightness is just one area of mobility restriction with patella femoral
syndrome. Even though it is the most commonly treated mobility
restriction, it may not be the most important area to focus on when
treating this patella femoral pain. Make sure that you address your
hips and lower back to get the best result with your patella femoral
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