1.
Patellofemoral activity exercise: Sit with the affected knee straight ahead and relax the quadriceps. Use both thumbs and index fingers to push the patella distally and maintain this position for 10 seconds. The patella is then relaxed to return to the starting position. The patella is then pushed proximally with the index fingers of both hands and held for 10 seconds, returning the patella to the starting position. The patella is then gently pushed medially and held for 10 seconds. Repeat the above process for approximately 5 minutes. 2.
Quadriceps pulling: stand on one leg on the lower limb of the healthy side, and hold the wall with the hand on the healthy side to maintain balance. The other hand grasps the affected ankle joint so that the knee joint is flexed and the heel of the affected side is maintained close to the hip. Maintain for 30 seconds each time, repeat 3 times. Be careful not to bend over. 3, side lying leg lift exercise: lying on the side, the healthy side of the limb in the lower, the affected side of the lower limb quadriceps contraction, maintain the knee joint straight, lateral lifting of the affected limb 20 ~ 25cm, each group repeated 10 times, repeat 3 groups. 4.
Quadriceps isometric contraction exercise: sitting on the floor, the affected limb straight forward on the floor. Make an effort to straighten the knee joint so that the N fossa is pressed on the floor. In this process, the rehabilitation exercise focuses on the effort to contract the medial femoral muscle. Maintain this position for 5 seconds, repeat each set 10 times, repeat 3 sets. 5, straight leg raise exercise: sitting position, straighten the affected leg, ankle dorsal extension, raise the affected leg 15-20cm, maintain this position for 3-5 seconds, repeat each group 10 times, repeat 3 groups. 6.
Weighted knee extension exercise: place the sandbag in front of the calf and perform knee extension exercise. Note that the exercise process again to completely straighten the knee joint, especially the last 15 degrees of knee extension is most important. You need to use a sandbag with enough weight to feel fatigue but not pain during the knee extension exercise. Repeat for 3 sets of 10 reps each. 7.
Clip the ball against the wall squat: stand with your back against the wall, keep your shoulders and head against the wall, feet shoulder-width apart, and about one foot away from the wall. Place a soccer between the knees and clamp. Keep your eyes level, head against the wall and clench the ball while slowly squatting down until you reach a seated position, maintain this position for 10 seconds, and then slowly stand up. During this exercise, make sure that both knees are clamped to the ball. Repeat each set 10 times, repeat 3 sets. 8, knee stability exercise: use a rubber cord, one end around the healthy side of the ankle, the other end tied to the foot of the table or fixed object. a) standing facing the table, the affected side of one leg weight-bearing. The knee on the healthy side is mildly flexed, keeping the quadriceps tense. Then the lower limb on the healthy side moves backward against the pull of the rubber cord. Repeat each set 10 times for 3 sets. b) Turn the body 90 degrees so that the affected lower extremity is close to the table and the healthy lower extremity moves outward away from the body in an abduction movement against the pull of the rubber cord. Repeat each group 10 times, repeat 3 groups. c) again turn 90 degrees, back to the table, the lower extremity of the healthy side for the action of forward extension, against the pull of the rubber rope. Repeat each group 10 times, repeat 3 groups. d)
Again turn 90 degrees, so that the lower limb of the healthy side near the table, the lower limb of the healthy side in front of the body to do cross action (inward action), against the pull of the rubber rope. Repeat each group 10 times, repeat 3 groups. If standing unstable, you can hold a chair to maintain balance. Further balance exercise can be done by standing on the pillow on the affected side while moving the lower limb on the healthy side to increase the difficulty of the exercise. 9.
Resistance knee extension exercise: Use a rubber cord loop with one end tied to the foot of the table or a fixed object, stand facing the table and place the rubber cord loop over the N fossa. The lower limb on the healthy side is lifted so that the affected side stands on one leg. If needed, hold the chair to maintain balance. a) Bend the knee 45 degrees on the affected side. b) Slowly straighten the knee while keeping the quadriceps contracted against the pull of the rubber cord. Repeat each set 10 times for 3 sets. A relatively easy way to perform this exercise is to stand on your legs.