Video Tag
patellar tendinopathy
Mini Squat - Wall Supported
HOW : Stand with a wall in front of you and your feet shoulder-width apart. Place both hands on the wall for support. Slightly lean into the wall as you bend both knees and hinge forward at the hips to perform a mini squat. Only...
Posterior Step Down To Single Leg Balance
HOW : Stand on top of an elevated surface. Shift your weight to one leg and bend the other knee up. Begin to bend the knee you are standing on and hinge forward at the hips as you straighten your other leg directly behind the...
Lateral Step Down To Single Leg Balance
HOW : Stand on top of an elevated surface. Shift your weight to one leg and bend the other knee up. Begin to bend the knee you are standing on and hinge forward at the hips as you straighten your other leg down to the...
Anterior Step Down To Single Leg Balance
HOW : Stand on top of an elevated surface. Shift your weight to one leg and bend the other knee up. Begin to bend the knee you are standing on as you straighten your other leg down to mimic you stepping off of the surface....
Long Arc Quad - Dorsiflexion Bias, Kettlebell
HOW : Sit on a tall chair or elevated step where your feet are off of the ground. Place your foot in the kettlebell handle. Point your toes up as you kick your leg straight up ending with your knee straight. Bring the weight back...
Anterior Step Down - RNT
HOW : Start by standing on a step or elevated surface with a band around your knee. The band needs to be looped around just above your knee cap and should be wanting to pull your knee in. Your goal is to push your knee...
Spanish Squat Isometrics
HOW: Get set up in a standing position with bands wrapped behind your knees and anchored to a sturdy surface. Depending on the band set up - you may have 1 band around both knees or use two bands - below the knees tends to...
Isometric Single Leg Press - Swissball
HOW: Place the swissball against a wall. Make sure to have a sturdy chair or step. While in a seated, upright position, push into the ball with your foot flat on the ball. There should be a bend in your knee as you push in...
Isometric Single Leg Knee Extension – Swissball, At Wall
HOW: Place the swissball against a wall. While in a seated, upright position, kick into the ball and hold for a prescribed amount of time. As you kick, you shouldn’t be moving at all but you will feel your muscles activating. FEEL: You should feel...
Isometric Squat
HOW: Start with your feet slightly wider than shoulder width. Stick your butt out, keep your chest up and squat down. Once you reach your desired position, hold that for the prescribed amount of time. Push back up when done. FEEL: You should feel the...