Table 3 Patellofemoral Pain Syndrome (PFPS) Exercise Prescription Supplement Overview
From: Patellofemoral pain syndrome (PFPS): a systematic review of anatomy and potential risk factors
Dynamic Warm-Up | General dynamic warm-up designed by the strength coach or certified athletic trainer. Sample Dynamic Warm-up: High-Knee March, Toe Jogging, Straight Leg Jogging, "Butt-Kickers", High Knee Skip, Side-Shuffles, Forward Lunge-Walk, High Knee Run, Increasing Intensity 65%–100% 10 yd sprints) |
PFPS Stretches | Thomas Test Stretch/Single Leg Sprinter Stretch |
| Â | Ely Test Stretch/Prone Quadriceps Stretch |
| Â | Ober Test Stretch |
| Â | Supine Active Isolated Stretching (AIS) Gastrocnemius Stretch |
| Â | Supine AIS Dorsiflexion Hamstring Stretch |
| Â | Supine AIS Plantarflexion Hamstring Stretch |
| Â | Long AIS Adductors Stretch |
| Â | Four Point Stretch |
| Â | Hip Internal Rotation |
| Â | Hip External Rotation |
| Â | Figure-of-Four Stretch |
| Â | Lying Iliotibial (IT) Band Stretch |
| Â | Seated Iliotibial (IT) Band Stretch |
Power Exercise | Box Jumps/Resisted Squat Jumps |
Multi Joint | 40 deg Knee Flexion Squat/60 deg Knee Flexion Leg Press |
| Â | Forward Lunge/Step-Ups |
Isolation Hamstrings | Romanian Dead Lift (RDL)/Back Extension |
Isolation Quadriceps | Bridges/Closed Kinetic Chain Terminal Knee Extensions |
Isolation Hip Abductors/Adductors | Manual Resistance (MR) or Thera-band Hip Abductor/Adductor |