Patellofemoral Pain Syndrome
Week 5
The final week of PFPS recovery includes one last stretch for the hamstring muscle group. The strength exercises are compound exercises targeting the large muscle groups in the thigh and ensure that the patellar tendon has the strength to withstand stress.
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 Quads

Key Points

  • bend the knee
  • use the concave edge
  • 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
IT Band Stretch

IT Band Stretch

Key Points

  • keep knee straight
  • hold for 30 seconds
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Strength
Heel Elevated Goblet Squats

Key Points

  • knees over toes
  • toes and knees pointed forward
  • 2-4 sets of 8-12 reps
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Squats

Key Points

  • knees over toes
  • feet shoulder-width apart
  • 2-4 sets of 8-12 reps
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