Patellofemoral Pain Exercises | Level 1 | Side Leg Lift

Jon Grayson

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Patellofemoral Pain Exercises | Level 1 | Side leg lift

Goal: Isolate and strengthen the lateral gluteal muscles to improve lateral pelvic stability

How often?: Aim for x3 sets of x15 repetitions. Twice a day. Every other day. If using loop band aim for x4 sets x8 repetitions. Still twice a day. Every other day

Instructions: Lying on your side with the bottom hip and knee bent for balance. Begin with the top leg straight. Slowly lift to parallel with the floor, then bend the hip and knee up to 90 degrees and back with control. Repeat. **You can add a loop band around the knees to make this harder**

*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, 2009 Volume:39 Issue:7 Pages:532–540 DOI:10.2519/jospt.2009.279

Journal of Orthopaedic & Sports Physical Therapy, 2011 Volume:41 Issue:8 Pages:560–570 DOI:10.2519/jospt.2011.3499

Hip Muscle Activity During 3 Side-Lying Hip-Strengthening Exercises in Distance Runners. Journal of Athletic Training: Jan/Feb 2012, Vol. 47, No. 1, pp. 15-23.