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Patellofemoral Pain Exercises | Level 1 | ITB Rolling

Jon Grayson

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Patellofemoral Pain Exercises | Level 1 | ITB Rolling

Goal: Improve Ilio-tibial Band mobility & reduce stiffness around the kneecap joint

How often?: Daily for 1-2 minutes at a time. Either before, in-between or after exercise

Instructions: Lying on your side propped on your elbows. Allow your weight to sink into the roller. Slowly roll up and down the length of the ITB. Start with 1 leg in-front to support then progress by putting full weight through. **This will always be tender to some degree whether you have a problem or not. Over the first week or 2 this should gradually get easier** 

*If you experience any pain during or after each exercise then stop immediately and consult a Physiotherapist*

The scientific proof

Journal of Orthopaedic & Sports Physical Therapy, 2005 Volume:35 Issue:12 Pages:793–801 DOI:10.2519/jospt.2005.35.12.79

Roller-Massager Application to the Quadriceps and Knee-Joint Range of Motion and Neuromuscular Efficiency During a Lunge. Journal of Athletic Training: February 2015, Vol. 50, No. 2, pp. 133-140.