Phlegm/髌腱 end disease/jumping knee rehabilitation practice

PT-1   Standing hamstring stretching exercise

1,   The affected leg is straight and the heel is placed on a low stool about 40 cm high.

2,   With the hip joint as the axis, tilt the body forward until you feel a slight pulling feeling behind the thigh and keep your posture still.

3,   Pay attention to keep your shoulders balanced, your back straight, don't turn your shoulders or bow back.

4,   During the practice, 3 groups per day, each group will do 3 times, each time for 15-30 seconds.

PT-2   Quadriceps stretching exercise

1,   Standing sideways on the wall, the body is about 30 cm from the wall , and the affected side is outside.

2,   The affected leg knee joint is bent backwards, and the ankle joint is held by hand, and the heel is pressed close to the buttocks.

3,   Be careful to keep your eyes facing straight ahead, your back straight, don't bow or bow back,

4,   During practice, 3 groups per day, 3 times each, for 15-30 seconds each time .

PT-3   Lateral leg lift exercise

1,   Lateral position, the affected side is on the top,

2,   The affected leg is stretched straight and raised upwards by about 30 cm to maintain the posture.

3,   Note that the legs are slow and slow down when they are lowered.

4,   During the practice, 3 groups per day, 10 times in each group, each time for 10 seconds.

PT-4   Straight leg training

1,   Half supine position, and bend the knees of the healthy side legs so that the soles of the feet step on the bed.

2,   The affected leg is straight, the quadriceps are tightened tightly, and the leg is lifted off the bed surface by about 20 cm to maintain the posture.

3,   Note that the knee joint should not be bent, the leg should not be too high, and the leg should be lowered slowly when it is lowered.

4,   During practice, 3 groups per day, 10 times in each group, each time you stick to the power exhaustion, the longer the better.

PT-5   Step practice

1,   Standing position, the side of the leg is on the ground, and the affected leg is stepped on a step or brick of 8-13 cm.

2,   Move the center of gravity to the affected side leg and step on the step up, and the side leg is off the ground.

3,   Note that the motion of the healthy side legs is slow and slow.

4,   During the practice, 3 groups per day, 10 times each .

PT-6   Practicing the ball against the wall

1,   Standing back to the wall, feet apart and shoulder width, the heel is about 60 cm from the wall ,

2,   Put the basketball or football in the middle of the waist and push the ball back against the wall.

3,   Slowly squats and slides the ball to the shoulders. The knee flexes about 45 degrees and maintains the posture.

4,   Pay attention to keep your shoulders relaxed, your torso straight, and move slowly at a constant speed.

5,   During the practice, 3 groups per day, 10 times in each group, each time for 10 seconds.

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