Patellofemoral Knee Pain At-Home Therapy

Upon your second visit to physical therapy, you will be given, and go over a home exercise plan (HEP) with your therapist. Because you will only spend between 2-3 hours in the clinic a week, the home exercise plan will provide you the opportunity and instruction to perform stretches and exercises outside of the clinic. Your home exercise plan is a tool that you will use for maintenance of your pain throughout the rest of your time in physical therapy and beyond. It allows you to take your recovery into your own hands and will help you to maintain your joint health.

The following is what your HEP may include weight-bearing and seated therapeutic exercises designed to strengthen muscles of the hip and leg, including:

    • Hamstring stretch, performed 2x/day for 30 seconds.
    • Hip external rotation stretch, performed 2x/day for 30 seconds
    • IT band stretch, performed 2x/day for 30 seconds.
    • Hip abduction strengthening—Loop TheraBand around ankles and while standing at a counter or tall surface maintain weight on one leg, while lifting the other out to the side; Perform 20-30 repetitions, 2x/day.
    • Hip extension strengthening—Loop TheraBand around ankles and while standing at a counter or tall surface maintain weight on one leg, while lifting the other, with a straight knee, behind you; Perform 20-30 repetitions, 2x/day.

Disclaimer:  The information in this blog is intended to be informational only, and is not intended to be used in lieu of medical care.  Consult a doctor or a physical therapist before attempting treatment on your own.

If you are having regular knee pain, come see us for a free consultation.  To request an appointment, click here, or call directly to one of our three locations during regular business hours:

Cool Springs: 615-224-9810
Shelbyville: 931-684-0027
Spring Hill: 931-489-2022

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2 Comments

  1. Avatar
    Fatima

    I have a big bulge in the inside of the both knees.. Particularly on the left knee..I do not have any pain in the bulge.. But it looks very abnormal and I cannot wear tight leggings/ show my knees.. It’s also attention my gait. Can you help me reduce the bulge.

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