Beating Patellar Tendonitis by Koban Martin

Author:Koban, Martin [Koban, Martin]
Language: eng
Format: epub
Published: 2013-09-16T00:00:00+00:00

Daily Exercises

Self-Massage Exercises:

- Adductors

- Calves

- Foot, Underside

- Gluteus Maximus

- Gluteus Medius

- Hamstrings

- IT Band

- Quadriceps: Rectus Femoris

- Quadriceps: Vastus Lateralis

- Quadriceps: Vastus Medialis

- Tensor Fascia Latae

Stretching (for best results, stretch at least twice per day and do each stretch for a total time of at least two minutes per side):

- Hip Flexor Stretch

- Quadriceps Stretch

- Hamstring Stretch

- Calf Stretch

Joint Mobility Exercises:

- Heel Circles, 30 rotations in each direction

- Dorsiflexion Drill, 20 repetitions (do both feet and compare range of motion!)

- Stepping over the fence, 10 repetitions in each direction

- Z-Sit, 15 repetitions in each direction

Strengthening Exercises (increase the number of repetitions slowly from session to session):

- Abduction Drill, 3 sets of 10 to 15 repetitions

- Clams, 3 sets of 10 to 15 repetitions

- Glute Bridge, two-legged, 3 sets of 10 to 15 repetitions

- One-legged RDL, assisted (with Stick), 3 sets of 7 to 15 repetitions

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