498 Knee PFPS regression set 3

This set of exercises focuses on hip and knee strength and flexibility. Exercises, such as the clamshell, work well for hip strengthening and lessen the demand on muscles such as the quadriceps femoris, the thigh muscle. Properly stretched muscles place less stress on your knee.

Mini squats: 2 sets x 10 reps

Standing heel raise: 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

Bridge with band holds: 2 sets x 10 reps

Clamshells with band: 2 sets x 10 reps on affected side