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Kneecap Pain Remedy

“Kneecap Pain Remedy” . 🚨TAG SOMEONE WITH KNEECAP PAIN🚨 . Kneecap pain is one of those things that can linger and get super annoying. I have had my fair share of kneecap pain over the years, from poor management of running volume to excessive plyometrics to big hikes. However, I have found a formula that works for me as well as other patients with kneecap pain. Most videos are in 2x speed, starting with mobility/manual interventions ⤵️ . 1️⃣ Tibial Rotations with Knee Extensions ➡️ kneecap issues can be due to poor tracking in the patellar groove (where the kneecap sits). This is hands down my favorite thing to do a few times a day to get the kneecap moving well in the groove and lube the joint! . 2️⃣ Patellar Mobilizations ➡️ moving the kneecap itself in all directions is another way to lube the joint. This is a passive approach, but can definitely be beneficial . 3️⃣ Rectus Femoris Stretch ➡️ a stiff rectus femoris, along with the other quadriceps, can be a real pain in the kneecap! Thats because it adds compression to the kneecap joint, this is a go-to stretch for me when tolerated . 4️⃣ TFL, Lateral Quad, IT Band Rolling ➡️ working on lateral quad soft tissue flexibility right where it meets the IT Band always does the trick for me. The TFL is important to address too as it can affect the position of the thigh bone and kneecap tracking . 5️⃣ TKEs ➡️ when the kneecap is ready to tolerate it - you have to train quality movement. Often times the quad can’ tolerate the load/volume and the kneecap suffers. TKEs are nice entry point to work the quad . 6️⃣ Posterior & Anterior Step Down ➡️ start with just the posterior step down, works towards the anterior. If you have pain with stairs, you have to work on this! . Want the full description and videos? Looking for the ultimate movement library with both lower lever rehab to higher level strength and conditioning exercises? Look no further than our PrehabX Exercise Library! (link in bio) _________________________________________________ 𝙏𝙝𝙚 𝙋𝙧𝙚𝙝𝙖𝙗 𝙂𝙪𝙮𝙨 𝙞𝙨 𝙖𝙣 𝙚𝙙𝙪𝙘𝙖𝙩𝙞𝙤𝙣𝙖𝙡 𝙥𝙡𝙖𝙩𝙛𝙤𝙧𝙢 𝙩𝙝𝙖𝙩 𝙩𝙚𝙖𝙘𝙝𝙚𝙨 𝙥𝙚𝙤𝙥𝙡𝙚 𝙝𝙤𝙬 𝙩𝙤 𝙩𝙖𝙠𝙚 𝙘𝙤𝙣𝙩𝙧𝙤𝙡 𝙤𝙛 𝙩𝙝𝙚𝙞𝙧 𝙤𝙬𝙣 𝙝𝙚𝙖𝙡𝙩𝙝 𝙩𝙝𝙧𝙤𝙪𝙜𝙝 𝙤𝙣𝙡𝙞𝙣𝙚 𝙥𝙝𝙮𝙨𝙞𝙘𝙖𝙡 𝙩𝙝𝙚𝙧𝙖𝙥𝙮.