Scraping
Scraping Patellar Tendon
Key Points
- use a lighter pressure
- scrape the front of the knee below knee cap
- scrape for 30 seconds
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Scraping Hamstrings
Key Points
- straighten the knee
- use the convex edge for stronger pressure
- scrape for 30 seconds
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Stretching
Piriformis Stretch
Key Points
- keep shoulders on the ground
- let your hips twist off of the ground
- hold for 30 seconds
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Hip 90/90
Key Points
- both knees at 90 degrees
- push back knee into the floor
- hold for 10 seconds then switch
- 5x on each side
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Strength
Resisted Knee Extension
Key Points
- squeeze quads
- slow down phase
- 2-4 sets of 8-12 reps on each leg
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VMO Wall Squat
Key Points
- squeeze thighs together
- knees bent at 90 degrees
- hold for 30 seconds x3
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