Here are some quick and easy exercises you can do if you have been diagnosed with Patellofemoral syndrome.
Patellofemoral Syndrome occurs when the patella, or kneecap is not tracking properly on the femur, or thigh bone. Runners commonly get this, and it can literally stop them in their tracks. Many times this is caused by weakness in the inner thigh muscles and tightness in the outer thigh muscles, or IT band. The first exercise is going to be a simple straight leg raise (SLR). You want to squeeze your muscles tight to lock out the knee and pull your toes towards your head to keep the whole leg straight. This will work your hip flexor muscles when you lift your leg off the ground. Use slow controlled movements to make sure you are using the muscles and not momentum. Start off with ten, and work your way up.
Next, you are going to lie on your side. The top leg is going to stay straight and pull your toes up towards you. Keep your body in a straight line as well. This is going to work your hip abductor muscles. Then you are going to work the bottom leg working your hip adductor muscles. Same as above, keep the leg straight. The last one of the 4 way hip is going to be on your stomach, and this works your hip extensors.
Now you are going to work your vastus medialis obliquus (VMO), which is a very important muscle for tracking your patella. You are going to lie on your back again, and perform a SLR, but this time, turn your foot out to the side, or external rotation. Perform they same as you would a SLR. The last stretch is for the IT band. You can check out the IT band stretches video for more in depth stretching. Shown here is one of the many stretches you can do for your IT band. Turn onto your side with the injured leg on top. Pick up your leg and pull it back behind you. Then slowly drop your leg behind you and let it stretch.
