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  • Oah Patellar Instability Exercises

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    Ioana Diosan
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    Patellar instability occurs when the kneecap is pulled out of its normal tracking groove, commonly causing discomfort and pain around the sides of the kneecap during activity. It can result from trauma, daily activities, or a combination of factors like bone structure, movement patterns, soft tissue issues, and weak muscles around the hip and knee. A home exercise program addresses range of motion and strength deficits through exercises like straight leg raises, hip abduction, bridging, quad stretches, single leg stance, step ups, and wall sits to help safely return to normal activities while managing pain.

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    OAH-PATELLAR-INSTABILITY-EXERCISES

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    Patellar instability occurs when the kneecap is pulled out of its normal tracking groove, commonly causing discomfort and pain around the sides of the kneecap during activity. It can result from trauma, daily activities, or a combination of factors like bone structure, movement patterns, soft tissue issues, and weak muscles around the hip and knee. A home exercise program addresses range of motion and strength deficits through exercises like straight leg raises, hip abduction, bridging, quad stretches, single leg stance, step ups, and wall sits to help safely return to normal activities while managing pain.

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    © All Rights Reserved
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    65 views3 pages

    Oah Patellar Instability Exercises

    Uploaded by

    Ioana Diosan
    Patellar instability occurs when the kneecap is pulled out of its normal tracking groove, commonly causing discomfort and pain around the sides of the kneecap during activity. It can result from trauma, daily activities, or a combination of factors like bone structure, movement patterns, soft tissue issues, and weak muscles around the hip and knee. A home exercise program addresses range of motion and strength deficits through exercises like straight leg raises, hip abduction, bridging, quad stretches, single leg stance, step ups, and wall sits to help safely return to normal activities while managing pain.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Flag for inappropriate content
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    of 3

    PATELLAR INSTABILITY

    Home Exercises

    When the knee bends, the patella slides evenly up and down within a groove at the end of the
    femur. In some people, the patella is pulled out of the groove towards the outside of the knee
    causing patella instability. Most commonly, this tracking problem causes discomfort with activity,
    and pain around the sides of the kneecap.
    Causes of patellar instability include a traumatic dislocation, such as occurs during a sports
    activity, or a displacement caused by daily activities. Patellar instability may result from a
    combination of different variables including bone structure, poor movement patterns, soft
    tissue dysfunction, and muscle weakness. The muscles surrounding the hip and knee need to
    be strong to help control the position of the leg and keep the kneecap stable. Addressing range
    of motion and strength deficits while managing pain can help you safely transition back into
    your normal activities.

    STRAIGHT LEG RAISE - SLR


    While lying on your back, raise up your leg with a straight
    knee. Keep the opposite knee bent with the foot planted on
    the ground.

    Repeat 10 Times Hold 3 Seconds

    STRAIGHT LEG RAISE - SLR EXTERNAL ROTATION


    While lying or sitting, raise up your leg with a straight knee and
    your toes pointed outward.

    Repeat 10 Times
    Complete 2 Sets

    1
    HIP ABDUCTION - SIDELYING
    While lying on your side, slowly raise up your top leg to the side.
    Keep your knee straight and maintain your toes pointed forward
    the entire time. Keep your leg in-line with your body.

    The bottom leg can be bent to stabilize your body.

    Repeat 10 Times
    Complete 3 Sets

    BRIDGING
    While lying on your back with knees bent, tighten your lower
    abdominals, squeeze your buttocks and then raise your
    buttocks off the floor/bed as creating a “Bridge” with your body.
    Hold and then lower yourself and repeat.

    Repeat 15 Times
    Complete 3 Sets

    PRONE QUAD STRETCH


    On your belly with strap around ankle. If needed have pillow
    under abdomen to support low back.

    Pull strap over shoulder under stretch is felt. There should be


    no sharp pain in the kneecap.

    Hold, repeat.

    Repeat 3 Times Hold 30 Seconds

    SINGLE LEG STANCE - SLS


    Stand on one leg and maintain your balance.

    Repeat 1 Time Hold 1 Second


    Complete 1 Set Perform 1 Times a Day

    2
    STEP UP
    Start by standing in front of a step/step stool with both feet on
    the floor. Step forward up the step with one leg and then the
    other leg. Return to starting position taking a step back towards
    the floor leading with the same leg.

    Repeat 10 Times
    Complete 3 Sets

    WALL SITS
    Stand against the wall with feet hip-width apart. Slide down to a
    position you can hold for the prescribed time.

    Tighten your core and press your shoulders into the wall. Push
    yourself away from the wall to come out of exercise, as opposed
    to sliding up the wall.

    To increase demand on the involved leg, place the uninvolved


    leg two inches further forward.

    Repeat 5 Times Hold 30 Seconds

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