|Palpating the patella|
DOCTOR'S NOTE: Seek evaluation by a health professional if your knee pain occurred following a knee injury or if you are unable to stand on that leg.
PATELLA POSITION OF EASE
|Right patella position of ease (WVSOM)|
- Lie on your back with the legs straight;
- Place your foot on a pillow and allow the leg to relax. If knee pain is no better, add a second pillow;
- When comfortable, take a few deep breaths and rest in that position for 2-5 minutes;
- Slowly remove your foot from the pillow and proceed to the HAMSTRING STRETCH, or roll to one side before getting up;
- Use this position of ease 2-4 times a day before stretching or as often as needed for pain relief.
|Left hamstring stretch (WVSOM)|
- Sit with one leg straight and the hand on the same side on the floor behind you;
- Keeping the leg straight, reach with the other hand toward the foot as far as you can comfortably go;
- Take a few deep breaths and stretch for 10-20 seconds;
- Repeat for the other side if needed and then proceed to the PATELLA MOBILIZATION;
- Do this stretch 2-4 times a day.
|Right patella mobilization |
- Sit with your legs straight and a hand on the floor behind you;
- Use the web of your other hand to push the kneecap down toward the big toe as far as it will comfortably go and hold it there;
- Gently push the lower leg on that side up toward the ceiling until knee pain occurs;
- Slowly release and repeat 2-5 times;
- Do this self-mobilization 2-4 times a day.