Tag Archives: Patella Femoral Syndrome

Personal Trainer Portland Oregon | Patella Tracking Syndrome | Exercises for Home

If you have ever gone up from a chair and you felt your knee cap click or snap, then this could be your problem. What we recommend is going to your Orthopedic Medical Doctor and have them evaluate what is going on and they will be able to tell you with certainty if this is your problem or not.

If they say it is, then they are going to recommend that you go to physical therapy, which a wise choice. The exercises, stretches and massage that you are going to learn from them can be implemented at home, which will make or break your recovery.

It is great when you go physical therapy, because all of the exercises are already planned out and you are forced to them or get massaged while the therapists is there. If you are not sticking to the exercises at home, then you need to find a way for them to get completed. One way is to seek a fitness professional or Portland personal trainer in your area. Most importantly, you need to take your exercise prescription that your physical therapist and physician gave you so they know exactly what they need to focus on and what to avoid.

Some of the exercises that you are going to be doing:

  1. 45 degree angle squat or isometric squat with no shoes on. The reason you will do this is because you need to strengthen the inner medial quadriceps muscle, which tends to become weak with most people.
  2. Abduction movement to both left and right side with a resistance tubing. So basically, you are moving side to side with this band in order to strengthen the medial gluteus muscles, which also will become weak
  3. Stretching and massaging the IT or Iliotibial Band, which will become tight and create a force that will cause your patella to get off track, which can result in that clicking noise.
  4. Riding the upright or recumbent bike