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Anterior Knee Pain / Patellofemoral Pain Syndrome

Created By: The Academy

Description:
Exercises based on review by Page 2011.

Thera-Band Knee Minisquat

Thera-Band Knee Minisquat
Instructions:
Stand on the middle of the band with both feet. Grasp the ends of the band at hip level. Perform minisquat, keeping back & elbows straight. Hold and slowly return.
TIPS: Keep your back straight and knees pointing forward. Don’t allow your knees to rotate inward or outward.

Thera-Band Knee Minisquat (1-leg)

Thera-Band Knee Minisquat
Instructions:
Stand on the middle of the band with one foot. Grasp the end of the band at hip level. Perform minisquat (slightly bend knees), keeping back & elbow straight. Hold and slowly return.
TIPS: Keep your back straight and knee pointing forward. Don’t allow your knee to rotate inward or outward.

Thera-Band Terminal Knee Extension (TKE)

Thera-Band Knee TKE
Instructions:
Make a loop with your band and securely attach one end at knee level. Place your knee inside the loop and take up the slack. Slowly bend and straighten your knees, stretching the band as you extend your knee.
Tip: Keep the band wrapped ABOVE your knee joint.

Thera-Band Hip Flexion

Thera-Band Hip Flexion Kick
Instructions:
Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Face away from the attachment, keep your knees straight and kick forward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.

Thera-Band Hip Extension

Thera-Band Hip Extension Kick
Instructions:
Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Stand facing the attachment. Keep your knees straight and kick backward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.

Thera-Band Hip Abduction

Thera-Band Hip Abduction Kick
Instructions:
Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Stand with side closest to attachment with non-exercising leg. Keep your knees straight and kick outward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.

Thera-Band Hip Adduction

Thera-Band Hip Adduction Kick
Instructions:
Loop the band around your ankle, and stabilize the other end of the band to a stationary object near the floor. Stand with band to side closest to exercising leg. Keep your knees straight and kick inward. Keep your back straight, and avoid leaning or bending over. Hold and slowly return.
Purchase Products Used in this Exercise Routine:

Consult your healthcare provider before beginning this exercise program. If you experience any pain or difficulty with any exercises, stop and consult your healthcare provider. The Hygenic Corporation is not liable for any injuries incurred while using exercises or programs accessed via this website. User must wear suitable eye protection such as safety goggles to protect against possibility of eye injury as a result of the band or tube snapping towards the face if grip is lost or if the band or tube breaks.

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