Exercises Against Patellofemoral Pain Syndrome (PFS)

 Exercises Against Patellofemoral Pain Syndrome (PFS)

1. Lifting the leg (with or without exercise)

Lie on your side with your support arm in front of you and your arm resting on your head. Then lift the upper leg in a straight motion away from the other leg (stealing) - this will lead to better preparation of the deep seat and pelvic floor muscles - which in turn will lead to relief of the knees. Repeat the exercise 15-3 times for 10 sets.

2. Beckoned

The set-up muscles are designed to forget how important the stability of the hips and knees is. Strong gluteal muscles reduce pressure and strain on the knees.

Your legs are bent over the bridge, your feet are lying on the ground, your hands are on your sides, and you are lying on your back.  You can do a few light exercises and warm up the chair - hold the muscles of the seat firmly, hold for about 5 seconds and pull back. This activation exercise means that you plan to use this muscle soon, which in turn will lead to proper use during exercise and reduce muscle damage. When you are ready, lift your hips and hips to the ceiling, sit up, flex your muscles, and do the exercise. You should do the exercise by pressing on the heel. Lift the pelvis to the back, in a neutral position, not overly curved, and then slowly pull back to return to the starting position. The exercise is performed 8-15 repetitions, 2-3 sets on top.

3. Sit down

Sitting is a popular and effective exercise. Most people have a love-hate relationship.

A: Initial condition. Straighten your back and stretch out your hand.

B: Slowly bend down and pull your hips out. Strengthen the abdominal muscles and maintain a natural back curve.

The exercise is performed with 10-15 repetitions over 3-4 sets.

4. Parallel result with a serial rubber band

This exercise is an excellent exercise for the muscles of the spine, it plays a very important role in stabilizing the hips and therefore the stability of the knee. Find a workout group like this Borrow (adapted to this type of exercise) You can tie two red ankles like a big ball.

Then stand with your feet shoulder-width apart so that your liver has a gentle resistance to redness. The knees should bend slightly and the chair should move back slightly in the middle position.

Then take a step to the right with your right foot and keep your left foot upright - make sure you hold your knee firmly, and then return to the starting position. Repeat 10-15 sets on both sides, 2-3 sets above.

5. Accident

The result is done in several ways, both with the weight guide and already. Remember the rule of "do not kneel in front of your toes", as this puts too much pressure on the knee, causing injury and irritation. A good exercise is one that is done correctly. Repetitions and sets are different, but 12 sets of 3 repetitions are the goal. 8-12 repetitions 3-4 sets on both sides.

6. "Monster and spring"

“Monster Walking” is an amazing exercise for your knees, hips and thighs. It combines in a good way what we have learned and used in the previous 5 exercises. After a while with this exercise, you will feel that he is deeply burned in the chair. We recommend using a mini-ribbon knit fabric for this exercise (see link below).

Find a group of exercises that can be tied in a large circle around both legs (best suited for this type of exercise - check out our online store or ask us directly). Then stand with your feet shoulder-width apart so that there is good resistance from the waist to the ankles. Then you have to press your foot to keep it shoulder-width apart, like Frankenstein or a mummy, hence the name. The exercise is performed for 30-60 seconds over 2-3 sets.

7. Landscape quadriceps plot

Do a good exercise for the front of the thighs and hips. Pay special attention to the quadriceps - this is the muscle that can cause pain in the knee joint. Hold 30 sets for 3 seconds on each grid.