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Sports related with Patellar Injures
The sudden injures involve patella dislocation and fracture. The patella dislocation is the result of the ligaments weakening and it’s connected with haemorrhage. The kneecap moves usually to the knee lateral side. The fracture might be caused by direct blow (e.g. kicking into knee or fall onto knee) or indirectly by sudden contraction of quadriceps muscle. This kind of injures occur in every sports and can lead to chronic patellofemoral instability.
Exercises
1) Wall squat with a ball:
– stand straight your back to the wall with the soft ball between the wall and the back
– slowly squat down to keep your thighs not parallel to the floor
– hold it for 10 seconds and return slowly
– practice exercise 10 times
2) Resisted leg abduction:
– stand your uninjured side to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– move your injured leg out to the side keeping its straight
– hold position for 15 seconds and return slowly
– practice exercise 15 times
3) Resisted knee extension:
– stand your back to the door
– tie a knot in one end of the tubing around the ankle of your injured leg
– tie a knot in other end of the tubing around the door
– extend your knee and return slowly
– repeat exercise 15 times
4) Resisted leg adduction:
– stand your injured side to the door
– tie a knot on the end of elastic tubing and put it around the ankle on your injured side
– tie a knot on the second end of the tubing and put it around the door
– move your injured leg away the door keeping its straight
– hold position for 15 seconds and return slowly
– practice exercise 15 times
5) Standing calf stretch:
– stand your face to the wall and rest straighten arms on it
– put your injured leg back and straight with your heel on the floor and bend a little opposite knee
– move closer to the wall to feel stretch in the back of calf of your injured leg
– hold it for 20 seconds and rest
– practice exercise 10 times