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Patellofemoral Pain Exercises | Level 1 | Quads Rolling

Jon Grayson

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Patellofemoral Pain Exercises | Level 1 | Quads Rolling

Goal: Improve quadriceps muscle group mobility & reduce stiffness around the kneecap joint

How often?: Daily for 1-2 minutes at a time. Either before, in-between or after exercise

Instructions: Lying on your front propped on your elbows. Allow your weight to sink into the roller. Slowly roll up and down the length of the thigh muscles pivoting from the arms. Start on 2 legs then progress to 1 if you’re able to. **This will always be tender to some degree whether you have a problem or not. Over the first week or 2 this should gradually get easier** 

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

The scientific proof

Journal of Orthopaedic & Sports Physical Therapy, 2005 Volume:35 Issue:12 Pages:793–801 DOI:10.2519/jospt.2005.35.12.79

Roller-Massager Application to the Quadriceps and Knee-Joint Range of Motion and Neuromuscular Efficiency During a Lunge. Journal of Athletic Training: February 2015, Vol. 50, No. 2, pp. 133-140.