Logo The Zom Anterior Knee Pain Program
Created by Christopher R. Schwenker, P.T.  May 3rd, 2021

Total 6
SINGLE LEG SPLIT SQUAT - BULGARIAN SPLIT SQUAT

Stand on your target leg and place your other foot propped up on a chair or other low object behind you as shown. Next, bend your knee and lower your body towards the floor. Return to a standing position.

Your target knee should bend in line with the 2nd toe and not pass the front of the foot.
Repeat 15 Times
Complete 3 Sets
Perform 2 Times a Week
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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 15 Times
Complete 3 Sets
Perform 2 Times a Week
Enlarge
QUAD STRETCH - STANDING

While in a standing position, bend your knee back behind and hold your ankle/foot.

Next, gently pull your knee into a more bent position until a stretch is felt on the front of the thigh.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
Watch Video
Enlarge
HAMSTRING STRETCH - SITTING

While sitting with your leg stretched out, reach forward with your hands towards touching your toes.
Repeat 3 Times
Hold 15 Seconds
Perform 2 Times a Day
Watch Video
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FOAM ROLL - QUADRICEP SINGLE

Start by lying face down so that a foam roll is under the top of your affected thigh. Cross your other leg over the top of your affected leg as shown.

Next, using your arms propped on your elbows, roll forward and back across this area.
Hold 1 Minute
Perform 2 Times a Day
Enlarge
FOAM ROLL - HAMSTRING SINGLE LEG

Start by sitting on a foam roll under your target thigh.

Next, using your arms, roll forward and back across this area.
Hold 1 Minute
Perform 2 Times a Day
Watch Video
Enlarge


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