Patellofemoral [P]rehab Program

Get Ready to stretch and strengthen that lingering or maybe even naggy knee pain away! Step 1: Put the quads, core, and calves to work! All the while, increasing our kneeling tolerance and introducing functional movement patterns.

One of the biggest aggravating factors for anterior knee discomfort or tightness tends to be flexion of the knee - whether it’s bending, kneeling, or squatting. So hard to imagine that the answer to resolving this irritating factor is to do more of it, right?! Well it’s time to get comfortable with the uncomfortable. Building tolerance with low grade discomfort is not only normal but encouraged during this phase of your rehab or prehab. Now that you have permission - let’s get to work shall we?

You are getting comfortable with the uncomfortable - you know that discomfort and low grades of pain don’t mean damage! You feel safe and ready to do more! With that said, let's tap into those quads and glutes a bit more while keeping your movements fun, changing the planes of motion, and increasing time under tension!

Halfway through your Patellofemoral Prehab Program and crushing it! Go you! Up until now you’ve been favoring hip dominant movements strategies to balance the load in your knee and your hips. But now it’s time to step up the quad gains and put our knees to work...the right way!

Remember in gym class when your PE teacher would tell you that your knees should never go over your toes? Well what if we told you that knees over toes are not only ALLOWED but ENCOURAGED and the best way to maximize your quad gains?? Yeah that’s right! You heard it here first! Remember to listen to your body, trust your knee, and let’s get to work!

You are getting used to the idea of your knees over toes and the benefits that can have not just in your exercise routine but day to day life! Walking down stairs? Knees over toes. Walking downhill? Knees over toes. Let’s keep up the momentum while progressively increasing the complexity of your movements not just to challenge your muscles but your mind too!

This week you are putting it all together! Calves, glutes, quads, hamstrings, core...oh my! Not just in one plane of motion, not two, but all three! Let’s be serious...life doesn’t happen in one plane of motion so neither should your Prehab routine. Ready to work? Let’s get it!

Last week of Patellofemoral Prehab Program! You did it! As you’ve progressed through this 8 week program, the exercises have been challenging - yes - but nothing you can’t handle. Now let’s finish strong and put our single leg stability, strength, and endurance to work to kiss that naggy knee pain goodbye!