Plica Syndrome Case Study

Knee extension while leg is driving up and knee flexion when leg is powering down.

The hip lift, sometimes also referred to as the bridge exercise, is also done while lying on the floor on your back, with your feet flat and knees bent. This exercise is the next step up from the pelvic tilt. It starts in a similar manner; you draw your navel to your spine and engage your glutes. Instead of staying on the floor, you raise your hips and back until your body forms a straight line from your knees to your shoulders. Hold the contraction for up to five seconds, and then lower back down to the starting point. Repeat this motion 10 times, up to three times a day. (See References 3, p. 65)

Squats strengthen the muscles around the knee and improve their mobility. Stand in the gap and lower into a squat so that your hips pushing back and knees shall be at an angle of 90 degrees. As you descend, simultaneously extend your arms in front of the body. If possible, keep your knees parallel to the

Breathe out and bend your right knee above the right ankle, making the shin to be vertical to the floor. Bring your right thigh parallel to the floor, producing a ninety degree angle in your knee. Straighten out your left leg and push your left heel out and down

3) Arms- Put your hands on your side where if you dropped a ball it would land by your heel. Lift your hands to the middle of your ribcage and release at the top. Let the hands swing forwards, put your elbows together, and rotate your hands. Raise your hands directly above your head (remember to rotate the hand when going above your head). Then, follow the same pathway down.

While knee pain is common among athletes, those who are less active experience the dreadful, aching pain in the knees.

Calve stretches: Stand an arm's length from the wall with your right foot behind your left and slowly and gently bend your left leg forward.

Taking your left leg, cross it over the left knee. Set your left foot flat on floor on the outside of your right knee. Bring your right arm

Kneel in front of a stability ball with your hands clenched and resting on the ball. Keeping your back straight, slowly roll the ball away from your body by letting your hands roll over the ball. Fully extended you will have a straight line from your knees, throughout your core and extending through your stretched out arms. Slowly return to the starting position.

Begin by squatting with your feet as close together as possible, keeping your heels on the floor if you can; otherwise, support them on a folded mat.)

To begin, lie supine (on your back). Fold your knees and keep your feet hip distance apart on the floor, ten to twelve inches from your pelvis, with your knees and ankles in a straight line. With your arms beside your body, place your palms faced down.

Keep staring at your focal point on the floor. Keep the left leg strong pressing

Inhale, as you push and stretch your right leg back along the floor, the left foot on the floor and left knee perpendicular to the floor. Lift your chin, look up. Palms on the floor, on the sides.

This exercise targets the joints on the lower body. It is majorly known as the hamstring stretch. To do this, sit on the edge of a chair and

Raise your left heel from the floor so you feel the ball of your foot on the ground. Now roll your feet from side to side. Do the same with your right foot. Do it 12 times with each foot.