Dr. Anthony A. Schepsis

Coastal Orthopedics
Beverly, MA
Professor of Orthopedic Surgery
Boston University School of Medicine

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schepsis@comcast.net

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PF theraband exercises

Patellofemoral Exercises with TherabandTM

Wall slides with Theraband

Stand with your back against the wall and a theraband around your thighs just above your knees.  Your feet should be 8-12 inches from the wall  Perform an isometric hip abduction hold by placing tension on the theraband.  While maintaining tension on the band, slowly slide down the wall (squatting) to approximately 60 degrees of knee flexion.  Hold 5 seconds then relax.  Perform 2 sets of 10 repetitions.

Squat with Theraband

Stand with feet shoulder width apart with theraband placed around thighs just above the knees.  Perform a squat as you normally would, bending at the hip and knees making sure that the knees don’t go in front of the toes and that your knees stay in line with your toes.  While squatting, place tension on the theraband so as to activate your hip abductors throughout the entire 10 repetitions.  Complete 10 repetitions. Rest. Complete 2 sets of 10 repetitions.

Leg Press with Theraband

Lying on your back, place your feet firmly on the platform with a theraband around your thighs just above the knees.  Place tension on the band by activating your hip abductors.  While maintaining tension on the band, slowly extend your knees from 90 degrees to 0 degrees and then slowly return to starting position in a smooth, fluid motion.  Complete 10 repetitions maintaining tension on the band throughout the entire set.  Complete 2 total sets.

Step Downs with Theraband

Stand with involved leg on the edge of a box 2”-6” high with a theraband looped around your thigh just above your knee.  Have a second person hold the theraband so that it is across your body and placing tension at your knee so that you are moving your hip and leg to the outside (hip abduction) .  While resisting against the pull of the theraband slowly lower your body weight by bending the involved knee paying close attention not to let your knee fall inwards towards your other leg.  Slowly lower until you are able to tap your uninvolved heel on the ground and then return to starting position.  Perform 3 sets of 10 repetitions. 

Bridge with Theraband

Lie on your back with your knees bent up and a theraband around your thighs just above your knees.  Place tension on the band by contracting your hip abductors, tighten your gluteals and raise your buttocks and back off the table until your body forms a straight line from your shoulders to your knees.  Hold for 2 seconds then slowly lower yourself back down.  Perform 10 repetitions maintaining tension on the band throughout the entire set.  Complete 2 total sets. 

Clams

Lie on your uninvolved side with a theraband around your thighs just above your knees. Your knees and hips should be bent about 30 degrees.  Keeping your feet together rotate your top leg up so as to place tension on the band but be sure not to rotate your body backwards.  Hold for 2 seconds and return to starting position.  Complete 3 sets of 10 repetitions. 

External Rotation with Theraband

Sit on a chair or at the edge of the table with a theraband around your foot being held away from your body.  Move your foot inward, toward the middle of your body, while not allowing your thigh or hips to move side to side.  Return to starting position.  Complete 3 sets of 10 repetitions.  

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