Patellofemoral Home Exercise Program - OrthoIndy

Rev. 8/15
To view video clips and further instruction of
your prescribed exercise program, please
visit
www.OrthoIndy.com/PTVideos
.
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Supine Hamstring Stretch
Standing Quadriceps Stretch with Chair Support
Standing Hip Flexor Stretch on Chair
Begin lying on your back with one leg
straight and the other leg bent.

Bring your knee toward your chest and grab
the back of your thigh with both hands.
Slowly straighten your knee until you feel

a stretch in the back of your thigh and hold.

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Begin in a standing upright position holding
onto a stable surface for support.

Bend one knee upward and grasp your foot,
pulling it toward your body and pushing
your hips forward until you feel a stretch

in the front of your thigh and hold.

Make sure to keep your back straight and
maintain your balance during the stretch.

Begin in a standing position with one leg
bent and resting on a stable chair behind
your body.

Gently shift your weight forward at your hips.
You should feel a stretch in the front of the
hip of your bent leg.

Make sure that the chair is stationary for
safety. Try not to arch your back during

this exercise.
Patellofemoral Home Exercise Program
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Step 2Reps: 5 Hold (sec): 15 Weekly: 5x Daily: 2x
Reps: 5 Hold (sec): 15 Weekly: 5x Daily: 2x
Reps: 5 Hold (sec): 15 Weekly: 5x Daily: 2x
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Gastroc Stretch on Wall
Straight Leg Raise with External Rotation
Prone Hip Extension
Sidelying Hip Adduction
Begin in a standing upright position in front
of a wall.

Place your hands on the wall and extend
one leg straight backward, bending your
front leg, until you feel a stretch in the calf
of your back leg and hold.

Make sure to keep your heels on the ground
and back knee straight during the stretch.

Begin by lying on your back with one knee
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Slowly rotate your straight leg outward,

then tighten your abdominal muscles and
lift it until it is parallel with your other thigh.

Do not let your low back arch during

the exercise.

Begin by lying on your stomach with both
legs stretched straight behind you.

Slowly lift one leg upward as far as you can
without arching your low back, then lower

it back to the starting position.

Make sure to keep your knee straight and
trunk steady during the exercise.

Begin by lying on your side.

Slowly lift your upper leg towards the ceiling
then lower it back to the starting position.

Do not let your hips roll backward or

forward during the exercise.Reps: 5 Hold (sec): 15 Weekly: 5x Daily: 2x
Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 5x Daily: 2x
Reps: 10 Sets: 3 Hold (sec): 2 Weekly: 5x Daily: 2x
Reps: 10 Sets: 3 Hold (sec): 2 Weekly: 5x Daily: 2x
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Sidelying Hip Abduction
Lateral Step Down
Wall Squat Hold with Ball
Begin by lying on your side.

Slowly lift your upper leg towards the ceiling
then lower it back to the starting position.

Make sure to keep your knee straight and
do not let your hips roll backward or

forward during the exercise.

Begin by standing on a platform or step
with one leg hanging off the edge.

Maintaining an upright position, bend at
your knee and hip, slowly lowering your

foot to the ground, then return up to the
starting position and repeat.

Make sure not to let your trunk bend

forward or your knee collapse inward

as you lower your foot to the ground.

Begin in a standing upright position in front
of a wall with your feet slightly wider than
shoulder width apart.

Lean back into a squat against the wall,
placing the ball between your knees, and
hold this position without letting the ball
drop to the ground.

Make sure your knees are not bent forward
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against the wall during the exercise.Reps: 10 Sets: 3 Hold (sec): 2 Weekly: 5x Daily: 2x
Reps: 10 Sets: 3 Hold (sec): 1 Weekly: 7x Daily: 2x
Reps: 10 Sets: 3 Hold (sec): 5 Weekly: 5x Daily: 2x
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