Knee Pain

A biceps femoris avulsion strain or fracture happens when the tendon separates from the bone, taking a small bone fragment with it. This leads to pain and swelling at the outer back of the knee. It is frequently misdiagnosed as a mere tendon injury. Medically reviewed by Dr Chaminda Goonetilleke, 31st Dec. 2021 Biceps femoris avulsion

The following exercises form part of our VMO knee strengthening programme and include stretching, activation, and strengthening exercises. Why are VMO knee strengthening exercises important? VMO (Vastus Medialis Oblique) knee strengthening exercises are important because the VMO plays a key role in stabilising the kneecap (patella). It ensures it tracks correctly during movement. Weakness or

The following Patellofemoral pain syndrome exercises are from our full PFPS rehabilitation program. They include mobility and stretching, strengthening, activation, movement control and functional exercises. Stretching & mobility These exercises maintain and improve flexibility. Quadriceps stretch Keep your knees together and gently pull your leg up. You should feel a stretch at the front of

The following exercises form part of our LCL Sprain rehab program and include mobility, strengthening, proprioception, and functional sports-specific exercises. LCL sprain rehabilitation exercises begin as soon as the initial acute period passes. In particular, avoid lateral (sideways) stress on your knee when recovering from lateral collateral knee ligament sprains. Mobility exercises The aim is to

The following exercises form part of our full Osgood Schlatter disease rehabilitation and recovery program. They include stretching, strengthening, foam roller and functional exercises which are done in conjunction with rest and treatment methods. Stretching exercises Stretching exercises, particularly for the quadriceps muscles can be done as soon as pain allows.  Quadriceps stretch Standing quad

The following exercises form part of our Iliotibial Band Syndrome rehab program and include stretching and strengthening exercises which are important for this program. Stretching exercises  Exercises to stretch the tensor fascia latae muscle and strengthen the gluteals are important: Tensor fascia latae stretch Sit on the floor with one leg out straight. The leg

Patella tendonitis exercises form part of our Patella tendonitis rehabilitation program. Created by elite sports physiotherapist Paul Tanner it includes stretching & mobility, strengthening, movement control and functional exercises. When can I begin Patellar tendonitis exercises? You can begin Patella tendonitis/Jumper’s knee exercises as soon as possible. Initially, as this is an overuse injury the