Patellofemoral Pain Syndrome | Level 1 | Clam

Goal: Isolate & strengthen the posterior glut muscle to Improve lateral pelvic stability

How often?: Aim for x3 sets of x15 repetitions. Twice a day. Every other day. If using loop band aim for x4 sets x8 repetitions. Still twice a day. Every other day

Instructions: Lying on your side with your hips and knees bent past 60 degrees. Slowly raise the top knee up and down keeping the feet together. Try to keep a straight back position. You can progress this by holding the feet off the floor. **You can add a loop band around the knees to make this harder**


*If you experience any pain during or after each exercise then stop immediately and consult a Physiotherapist*


The scientific proof

Journal of Orthopaedic & Sports Physical Therapy, 2013 Volume:43 Issue:5 Pages:325–331 DOI:10.2519/jospt.2013.400