Table 1.
Exercises Programme for Patients with PFPS (Kaya D, et al., Sports Health, 2010).
| Exercises | Duration |
|---|---|
|
| |
| Stretches (All sessions) | 3 sets of 10 repetitions/ 10-s hold |
| • Hamstring stretch | |
| • Quadriceps stretch | |
| • Calf and iliotibial band stretch | |
|
| |
| Weeks 1–2 | |
| • Wall squat (0°– 40° of knee flexion) | 15 repetitions/10-s hold |
| • Quadriceps isometric | 4 sets of 25 repetitions |
| • Straight leg raises | 3 sets of 10 repetitions |
|
| |
| Weeks 3–4 | |
| • Wall squat (0°– 60° of knee flexion) | 15 repetitions/10-s hold |
| • Quadriceps isometric | 4 sets of 25 repetitions |
| • Straight leg raises | 3 sets of 10 repetitions 3 |
| • Terminal knee extension | sets of 10 repetitions |
|
| |
| Weeks 4–5 | |
| • Cont. Exerc | |
| • Mini-squat (0°– 30° of knee flexion) | |
| • Lateral step down | 3 sets of 10 repetitions |
| 3 sets of 10 repetitions | |
|
| |
| Weeks 6 to 8 | |
| • Mini-squat (0°– 45° of knee flexion) | 3 sets of 10 repetitions |
| • Lateral step down with Thera-band resistance behind knee pulling anteriorly | 3 sets of 10 repetitions |
| • Backward walk with Thera-band resistance around ankles (subjects stand with slight knee flexion and take steps backward with resistance between ankles) | 3 sets of 10 repetitions |
| • Lateral step down off 4-in step with Thera-band resistance behind knee pulling anteriorly | 3 sets of 10 repetitions |
| • Single-leg stance | 3 sets of 10 repetitions |
|
| |
| Weeks 8 and 10 | |
| • Mini-squat (0°– 60° of knee flexion) | 3 sets of 10 repetitions |
| • Anterior step down with Theraband® resistance behind knee pulling posteriorly | 3 sets of 10 repetitions |
| • Side stepping with Thera-band resistance around ankles | 3 sets of 10 repetitions |
| • Forward lunges with push-off (subjects lunge onto step to 40° of knee flexion and push off to starting position | 3 sets of 10 repetitions |
|
| |
| Weeks 10 to 12 | |
| • Single-leg mini-squat (0°–30° to 0°–45° of knee flexion) | 3 sets of 10 repetitions |
| • Anterior/Lateral and sideway steps with Thera-band resistance behind knee pulling | 3 sets of 10 repetitions |
| • Split squat with Theraband® Stability Trainer (blue) | |
| • Forward lunges to ground level | 3 sets of 10 repetitions |
| 3 sets of 10 repetitions | |