Patellofemoral Pain Syndrome | Level 2 | Glut Squeeze on 1 Leg
Goal: Improve static trunk & lateral hip stability on 1 leg
How often?: Aim for x4 sets of x8 repetitions on each leg. Twice a day. Every other day.
Instructions: Standing on 1 leg with the opposite leg bent up (using a hand on the wall for support if needed). Slightly bend the knee of the standing leg and lean the chest forwards from the hips. Keeping the body controlled slowly squeeze the opposite leg out to the side and back. **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
PROXIMAL EXERCISES ARE EFFECTIVE IN TREATING PATELLOFEMORAL PAIN SYNDROME: A SYSTEMATIC REVIEW Int J Sports Phys Ther. 2013 Oct; 8(5): 689–700.
Journal of Orthopaedic & Sports Physical Therapy, 2008 Volume:38 Issue:1 Pages:12–18 DOI:10.2519/jospt.2008.2462