Patella tendinopathy phase 1 au.physiapp.

com
PhysiApp code: mscrioew
Lachlan Spivey

1 Set / 1 Rep / 20 s hold

1. Quads stretch - stand

Stand up straight, close to a wall or supportive surface.

Bend your knee on the affected leg, taking your heel towards your buttock.
Hold onto the top of your foot with your hand, and gently pull your heel closer in
towards your buttock, until you feel a stretch in the front of your thigh.
Ensure you keep your knees together.
Hold this position.

1 Set / 1 Rep / 30 s hold

2. Hamstring stretch supine

Lie on your back.

Bring the leg to be stretch in towards you.
Clasp your hands around the back of your thigh.
Straighten your leg as much as you can.
You should feel a stretch in the back of your thigh.
Hold this position.

Repeat both sides

3 Sets / 1 Rep / 60 s hold

3. Quadriceps foam roll

Lie on your front and place the foam roller underneath your leg.
Bend the opposite leg and bring it out to the side to help you move back and forth.
Roll the entire length of the thigh muscle, staying off the knee joint.

3 Sets / 10 Reps

4. Clam shells

Lie on your side with your feet, ankles and knees together.
Bend the legs a little and tighten your core stability muscles.
Keeping the feet together, lift the top knee up.
Make sure you don't roll your body back with the movement.
Control the movement as you bring the knee back down to the starting position.

Patella tendinopathy phase 1 (assigned on 20/10/2022) Page 1 of 2

Assigned by Rosalee Dewar, printed on 20/10/2022
 1 Set / 10 Reps / 10 s hold

5. Bridge on the floor

Lie on your back with your knees bent and your feet flat on the floor.
Tighten your buttock muscles and lift your hips up into the bridge position.
Make sure you keep your hips up and level throughout the movement.

1 Set / 10 Reps / 5 s hold

6. Inner range quadriceps

Sit upright with your legs out in front of you.

Place a yoga block under your affected knee.
Slowly lift your heel up off the floor, straightening your knee while keeping the back
of your leg on the towel.
Hold this position, then control the movement as you lower the foot back down
again.

Patella tendinopathy phase 1 (assigned on 20/10/2022) Page 2 of 2

Assigned by Rosalee Dewar, printed on 20/10/2022