506 Knee PFPS advanced set 1

This set of exercises is focused on range of motion and flexibility. Muscle tightness can lead to muscle imbalance and pain. Improving range of motion can help reduce stiffness and tightness. Keeping your muscles flexible helps protect you from injury and places less stress on your knee.

Standing single leg marching: 2 sets x 10 reps per side

Standing heel raise: 2 sets x 10 reps

Air squats: 2 sets x 10 reps

Standing gastroc stretch: 2 sets x 20 seconds per side

Standing hamstring stretch: 2 sets x 20 seconds per side

Straight leg raise: 2 sets x 10 reps on affected side

Sidelying hip abduction: 2 sets x 10 reps on affected side