Video Tag
knee tendinopathy
Seated Hip Adduction Isometrics
HOW : In a seated position, place a yoga block or ball in between your knees. Squeeze your knees together against the block and hold for the prescribed amount of time and reps. FEEL : You should feel the muscles of your inner thigh working....
Toe Tap - 3-Way, Band
HOW : Place a band around your knees above your knee cap. Bend your knees slightly and hinge forward at the hips performing a small squat. From this position, shift your weight to one side. With the other leg, reach out and tap your toe...
Squat - Heels Elevated
HOW : Place two weight plates on the ground. Place your heels on the edge of each plate. From this position, perform a squat by bending at the knees and hinging forward at the hips. Push back up into the starting position and repeat. FEEL...
Single Leg Balance - Side and Down Reach
HOW : Holding a ball with both hands, shift your weight to one leg to balance on just that leg. Hinge forward at the hips, kick the other leg behind you as you rotate your upper half towards the balancing leg and tap the ball...
Single Leg Airplane
HOW : In a standing position, hinge forward at the hips and shift your weight to one leg. Kick the other leg straight back and raise your arms up straight overhead at the same time. When you are forward as much as you can tolerate,...
Half Kneeling Hamstring Glider
HOW : Begin in a half-kneeling position with a slider underneath the foot that is up. Hold onto a dowel with the opposite arm to assist you with balance. Slowly straighten the leg onto the slider. Apply pressure through your heel as you’re straightening the...
Prone Hip Extension
HOW : Begin lying face down with your legs straight and toes pushing into the ground. Your arms should be up with your forearms and elbows on the ground but relaxed. While keeping your knee straight, lift your leg off of the ground and return...
Hamstring Glider
HOW : Start in a standing position with a slider underneath one foot. Hold onto a dowel with the hand opposite side to the foot with the slider. Begin to slide back while keeping your knee straight. Load the other leg’s heel, push into the...
Single Leg Pogos - Frontal
HOW : While standing, shift your weight to one leg with your knee slightly bent and the opposite knee bent causing lifting your foot off of the ground. From this position, raise your heel off the ground pushing the balls of your feet into the...
Single Leg Lateral Depth Drop - Inside
HOW : Begin by standing close to the edge of an elevated surface. With the outside leg, bring it up and over the foot on the edge of the surface and step off landing on that same leg. Keep your body facing the same direction...