Kneecap ( Patella ) Pain Reduction and Strengthening
Kneecap ( Patella ) Pain Reduction and Strengthening
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Length
4 Weeks
Structured Workouts automatically sync with compatible devices and guide you through workouts in real time.
Learn More about Structured Workouts.
Plan Description
Monday, Wednesday and Friday's movements assist in creating mobility and flexibility around the patella. The patella is a sesamoid bone and thus should float, not rubbing against the other knee bones.
Tuesday, Thursday and Saturday's movements develop strength in the gluteal, quadricep and hamstring muscles. In addition the smaller stabilizing muscles of the hip which control unwanted movements at the knee, are targeted.
The repetitions or resistance/weight of the strengthening movements on Tuesday, Thursday and Saturday should be increased as adaptation occurs. Avoid increasing if technique cannot be maintained.
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Training Plan Sample Week
Stats
Average Weekly Breakdown
| Workouts | Weekly Average | Longest Workout |
|---|---|---|
|
strength
x6
|
—— | —— |
|
Day Off
x1
|
—— | —— |
| Workouts Per Week | Weekly Average | Longest Workout | |
|---|---|---|---|
|
|
—— | —— | |
|
|
—— | —— |
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Refund Policy
This plan is protected by our Refund Policy and may, with the author's approval, be exchanged for a plan of equal value from the same author.
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