Patellofemoral Disorder Pain Relief Stretch Routine

Stretch Routine:

1. 1. Quadriceps Stretch

• Instructions:
  • Stand holding a wall with your right hand.
  • Pull your left heel up to your buttock and grab the front of your left ankle with your left hand.
  • Try to hold your foot and heel as close to your left buttock as possible.
  • Follow the super six rules of stretching.
• Notes:
  • It may be tight, and you might not be able to get your heel all the way to your buttock.
  • Do both sides.

1. Hip Flexor Stretch

• Instructions:
  • Put your right hand on a chair for support.
  • Pull your left leg back so the left thigh is closer to parallel to the ground.
  • Hinge at your waist and move forward, aiming to create a “T” shape with your body.
  • Your right leg remains on the ground, forming the bottom of the “T,” and your torso and left thigh form the top.
• Notes:
  • This stretch is for the hip flexors.

1. Hamstring Stretch

• Instructions:
  • Place your right foot up on a chair with the heel resting on it.
  • Keep the leg perfectly straight and do not bend it.
  • Hinge at the waist and lean your body forward, keeping the shoulders and neck straight.
  • Stretch the connective tissue in the back of the knee.
• Notes:
  • This stretch is effective for those with balance issues, dizziness, or vertigo problems.

1. Iliotibial Band (IT Band) and Tensor Fascia Lata (TFL) Stretch

• Instructions:
  • Stand facing away from a wall with your left hand on the wall for support.
  • Keep your left foot planted on the ground.
  • Cross your right foot in front of your left leg.
  • Place your right hand on your right hip and push the hip toward the wall.
• Notes:
  • This stretch may take longer due to the fibrous nature of the tissue.
  • Breathe deeply for at least 30 to 60 seconds.
  • Do both sides.

1. Adductor and Hamstring Stretch

• Instructions:
  • Sit with your torso at 90° to your legs, both legs straight out in front of you in a V-shape.
  • Lean your palms onto the floor and glide forward between the legs, hinging at the waist.
  • Do not round the back.
• Notes:
  • This stretch targets the inside groin (adductor muscles) and hamstrings.

1. Standing Glute Stretch

• Instructions:
  • Stand holding a chair for support.
  • Lift your right knee to 90°, so the thigh is parallel to the ground.
  • Grab your right knee with your left hand and pull it to the side, rotating the hip.
  • Keep your upper body straight and avoid twisting.
• Notes:
  • Can also be performed lying down for those with balance issues.

1. Standing Shin Stretch

• Instructions:
  • Stand holding a wall with a chair or couch behind you.
  • Keep one leg straight for balance.
  • Bend the other knee to 90° and place the top of the foot on the couch or chair.
  • Bend the supporting leg slightly to increase the stretch on the shin muscles.
• Notes:
  • This stretch prepares the muscles for walking, running, and other sports.

1. Sitting Groin Stretch

• Instructions:
  • Sit with the bottoms of your feet together, letting the knees fall out to the sides.
  • Sit up straight and apply gentle pressure to the inside of the knees.
• Notes:
  • Stretch gently for 1 to 2 minutes to target the adductor muscles.