Patellofemoral Pain Exercises | Level 1 | ITB Rolling
Jon Grayson
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*
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