{"id":2771,"date":"2015-02-01T05:00:15","date_gmt":"2015-02-01T05:00:15","guid":{"rendered":"https:\/\/www.ten.co.uk\/?p=2771"},"modified":"2021-02-19T17:52:01","modified_gmt":"2021-02-19T17:52:01","slug":"physio-lates-a-physio-programme-with-a-pilates-twist-for-patella-tracking-problems","status":"publish","type":"post","link":"https:\/\/www.ten.co.uk\/physio-lates-a-physio-programme-with-a-pilates-twist-for-patella-tracking-problems","title":{"rendered":"&#8216;Physio-Lates&#8217; &#8211; A Physio Programme with a Pilates Twist for Patella Tracking Problems"},"content":{"rendered":"<h3><strong>Have you got pain in the front of your knee without having done anything to cause it?<\/strong><\/h3>\n<p>If you\u2019re experiencing pain in the front of the knee that you can\u2019t relate to a specific injury or impact, chances are you have Patella tracking problems.<\/p>\n<h3><strong><br \/>\nWhat is patella tracking?<\/strong><\/h3>\n<p>Patella tracking problems occur when the patella (kneecap) moves incorrectly as the knee bends and straightens. This can result in abnormal wear and tear of the layer of cartilage lining the surfaces, exposing underlying bone and causing pain.<\/p>\n<h3><strong><br \/>\nWhat causes poor tracking?<\/strong><\/h3>\n<p>It\u2019s often the ITB (Ilio-tibial band) This relatively under-appreciated (until recently at least) band of connective tissue runs from the side of the pelvis to the knee, with attachments to the outside of the patella. In most people with tracking issues this band is too tight and shifts the patella towards the outside of the trochlear groove (dip on the front of femur\/ thighbone) causing repetitive friction and pain.<\/p>\n<p>A tight ITB combined with a number of non-traumatic issues can often cause a misaligned Patella &#8211; amongst them a shallow trochlear groove, oddly shaped patella, knock knees, over-pronation of the foot, or even overly tight or loose ligaments or muscles around the knee, hip, ankle or foot.<\/p>\n<h3><strong><br \/>\nHow do you know you have it?<\/strong><\/h3>\n<p>There are several symptoms that can indicate poor tracking, including pain behind the patella when squatting, crouching, walking downstairs, prolonged sitting and standing from sitting.<\/p>\n<p>This type of discomfort is called patella-femoral pain (between the knee cap and front of thighbone)<br \/>\nYou may also experience catching, clicking, popping or grinding in the same place when bending and straightening the leg.<\/p>\n<h3><strong><br \/>\nWhat do I do?<\/strong><\/h3>\n<p>A trip to the physiotherapist to diagnose exactly what the problem is should be the first step, coupled with directed sports massage to re-balance the length of the soft tissues involved.<\/p>\n<h3><strong><br \/>\nPilates and Physiotherapy Exercise crossover<\/strong><\/h3>\n<p>There are a number of exercises that will strengthen and stabilise the surrounding joints, and help correct the kneecap\u2019s range of motion.<\/p>\n<p>Some are based on classic Pilates moves (unsurprisingly, as <a href=\"https:\/\/www.ten.co.uk\/services\/physiotherapy\">Physiotherapy<\/a> and Pilates share a common root). Incorporating the Pilates element improves the specificity of the exercises to achieve quicker and more functional results.<\/p>\n<p>And by following some of the fundamental <a href=\"https:\/\/www.ten.co.uk\/services\/pilates\">Pilates<\/a> techniques &#8211; focussing on spinal alignment (holding your posture), core contraction (gentle bracing of the deep, lower abdominals), breathing and slow controlled smooth movements \u2013 there\u2019s a double-whammy to the exercises. Not only are you helping fix your knee problem, but you\u2019re also doing an effective workout for the whole body.<\/p>\n<p>Even if you don\u2019t (yet) have any patella issues, they\u2019re also a great prehabilitative exercises that will increase lower limb stability helping prevent injury and to strengthen your legs and core.<\/p>\n<h3>The exercises<\/h3>\n<hr \/>\n<p><strong>Foam Roller plank \/ ITB<\/strong> \u2013 2 MINUTES EACH SIDE<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/1.png\" alt=\"1\" width=\"700\" height=\"152\" srcset=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/1.png 700w, https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/1-150x33.png 150w, https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/1-300x65.png 300w\" sizes=\"(max-width: 700px) 100vw, 700px\" \/><\/p>\n<ul>\n<li>Place elbow on the mat and the roller under the side of your hip.<\/li>\n<li>Stretch out both legs leg (you can place the top leg bent on the floor in front if you need support with your balance).<\/li>\n<li>Gently brace the deep lower abdominals, lift the waist, lengthen your neck and squeeze your shoulder blades back.<\/li>\n<li>Slowly roll up and down the ITB and the glutes\/hip area, creating a long movement.<\/li>\n<li>Create the movement using the abdominals by creating a sequence of lifting, curling and lengthening the spine (like a side crunch).<\/li>\n<li>To progress, \u2018thread the needle\u2019 &#8211; reach the top arm under the body to make the lower side of your waist work harder.<\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>100<\/strong> \u2013 HOLD FOR 100 SECONDS<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/2.png\" alt=\"1\" width=\"700\" height=\"152\" \/><\/p>\n<ul>\n<li>Lay on your back. Flatten your ribs by engaging your stomach muscles and hold your lower back in neutral spine (not flat but not hollowed away from the floor \u2013 a mid-point of your natural range of movement.)<\/li>\n<li>Lift both legs to \u2018table top\u2019 (90 degrees at hips and shins parallel with the ceiling) and place the pillow between your knees.<\/li>\n<li>Squeeze the pillow hard, feeling your inner thighs tightening.<\/li>\n<li>Place your hands like a hammock behind your head: keep your chin up and lift into a curl up.<\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>Double Leg stretch &#8211; and with ball twists<\/strong> \u2013 30 REPETITIONS<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/3.png\" alt=\"1\" width=\"700\" height=\"152\" \/><\/p>\n<ul>\n<li>Follow steps for the \u2018100\u2019 above.<\/li>\n<li>Straighten your legs as you curl your body up, squeezing hard on the pillow.<\/li>\n<li>If you have a Pilates Ball, try using it instead of the pillow between the ankles for more of a challenge and twist it between your legs. (Great for the side abdominal muscles.)<\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>VMO Scissors<\/strong> \u2013 30 REPETITIONS<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/4.png\" alt=\"1\" width=\"700\" height=\"152\" \/><\/p>\n<ul>\n<li>Follow steps for the \u2018100\u2019 above.<\/li>\n<li>Straighten your legs and turn your toes apart into a frog position so that the inside sole of foot points toward the ceiling.<\/li>\n<li>Lift and lower 1 leg at a time.<\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>Bridge<\/strong> \u201330 BUM LIFTS<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/5.png\" alt=\"1\" width=\"700\" height=\"152\" \/><\/p>\n<ul>\n<li>Lie on your back and place the pillow between your knees.<\/li>\n<li>Engage your tummy and hold neutral spine, squeeze the buttocks and lift your bum you have a straight line from knees to head.<\/li>\n<li>Keep your bum squeezed, lift and lower.<\/li>\n<li>For an added challenge, try 1 legged Bridge Bum Lifts \u2013 20 each leg.<\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>Glutes sequence<\/strong> \u2013 1 MINUTE ON EACH EXERCISE<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/6.png\" alt=\"1\" width=\"700\" height=\"364\" \/><\/p>\n<p><strong>Clam with feet on floor:<br \/>\n<\/strong>\u2022 Lay on side \u2013 engage core, neutral spine and squeeze bum.<br \/>\n\u2022 Keep your heels touching as you lift and lower your top leg.<\/p>\n<p><strong>Clam with feet off floor<\/strong>\u2022 As above, but with the feet hovering above the floor.<\/p>\n<p><strong>Side Kick up and down:<\/strong><br \/>\n\u2022 From clam position straighten out your top leg in line with your body.<br \/>\n\u2022 Lift and lower the leg.<\/p>\n<p><strong>Side Kick forwards and back<\/strong>\u2022 As above, but move the leg forwards and backwards.<br \/>\n\u2022 (Ensure you are still in neutral \u2013 it\u2019s tricky).<\/p>\n<p><strong>Side Kick J slide<\/strong><br \/>\n\u2022 As above, but draw your straight leg backwards and to the ceiling to create a J shape behind you.<br \/>\n\u2022 NB This is a very small but precise movement.<\/p>\n<p><strong>Figure of 4<\/strong>\u2022 Bend the hip and knee to 90 degrees in front of you.<br \/>\n\u2022 Lift and lower the leg maintaining the angle.<\/p>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>Superman squat<\/strong> \u2013 2 MINUTES EACH LEG<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/7.png\" alt=\"1\" width=\"700\" height=\"152\" \/><\/p>\n<ul>\n<li>In standing: engage core, neutral spine and squeeze bum.<\/li>\n<li>Reach\/hover 1 leg back and your arms in front of you.<\/li>\n<li>Bow your chest forwards as you raise your leg (like a nodding dog action).<\/li>\n<li>Hold and bend\/dip\/squat and finish by fully straightening and stretching your standing leg.<\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>Pli\u00e9 lunge<\/strong> \u2013 2 MINUTES EACH LEG<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/8.png\" alt=\"1\" width=\"700\" height=\"152\" \/><\/p>\n<ul>\n<li>As above, but as you dip reach your hovering back leg across you body then as before stand upright, making sure you fully straighten and stretch your standing leg.<\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>Squat<\/strong> \u2013 2 MINUTES<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/9.png\" alt=\"1\" width=\"700\" height=\"152\" \/><\/p>\n<ul>\n<li>In standing: engage core, neutral spine and squeeze bum.<\/li>\n<li>Place a ball\/pillow between your knees.<\/li>\n<li>Squat down and push your bum backwards (as if you are sitting down on a chair) then return to standing.<\/li>\n<li>Progress to a single-leg squat with the ball\/pillow between the knees. Ensure you keep your hips level by squeezing your bum.<\/li>\n<\/ul>\n<hr \/>\n<p>&nbsp;<\/p>\n<p><strong>Plank squat<\/strong> \u2013 2 MINUTES<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-6948\" src=\"https:\/\/www.ten.co.uk\/wp-content\/uploads\/2015\/02\/10.png\" alt=\"1\" width=\"700\" height=\"152\" \/><\/p>\n<ul>\n<li>In an all fours position with the pillow between your knees.<\/li>\n<li>Engage core, neutral spine and squeeze bum.<\/li>\n<li>Curl your toes under and straighten legs into a plank.<\/li>\n<li>Keep your back in Neutral and sit your bum backwards towards your heels and return to plank.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Have you got pain in the front of your knee without having done anything to cause it?<\/p>\n","protected":false},"author":51,"featured_media":7901,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[12,114,102],"tags":[74,68],"class_list":["post-2771","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","category-pain-injury","category-prehab","tag-physiotherapy","tag-pilates"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.8 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>How Physio Pilates Can Help Patella (Knee) Tracking - Ten<\/title>\n<meta name=\"description\" content=\"Physio pilates, or Physiolates, provides a twist on traditional pilates classes &amp; can help those suffering with patella tracking problems. 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