Patellofemoral Pain Syndrome | Level 3 | Crab Walks

Goal: Improve dynamic trunk & lateral hip stability along with thigh strength

How often?: Aim for 3-5 sets of 30 seconds repetitions. Twice a day. Every other day

Instructions: Standing, take 2 side steps to the right, then back to the left, squatting down as you do so. **You can add a loop band round the knees, then progress this to the ankles to make it even harder**. ***You can also increase the speed on each step to push yourself a little more***

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

The scientific proof

The outcome of hip exercise in patellofemoral pain: A systematic review Manual Therapy Volume 26, December 2016, Pages 1-3

Journal of Orthopaedic & Sports Physical Therapy, 2013 Volume:43 Issue:2 Pages:54–64 DOI:10.2519/jospt.2013.4116

Hip-Muscle Activation during the Lunge, Single-Leg Squat, and Step-Up-and-Over Exercises in Journal of Sport Rehabilitation