Patellar dislocation / subluxation rehabilitation practice
The rehabilitation practice method for dislocation / subluxation of the humerus is simple and easy. The focus of the exercise is stretching exercises on the back of the thighs and side muscles and muscle strength exercises in front of the thighs.
PDL-1 standing position hamstring stretching exercise
1. The affected leg is straight and the heel is placed on a low stool about 40 cm high.
2. With the hip joint as the axis, tilt the body forward until you feel a slight pulling feeling behind the thigh and keep the posture still.
3, pay attention to keep the shoulders balanced, the back is straight, do not turn shoulders or bow back,
4. When practicing, 3 groups per day, each group will do 3 times, each time for 15-30 seconds.
PDL-2 quadriceps stretching exercise
1. Standing sideways on the wall, the body is about 30 cm away from the wall, and the affected side is outside.
2. The knee joint of the affected side is bent backwards, and the ankle joint is held by hand, and the heel is pressed close to the buttocks.
3, pay attention to keep the eyes facing straight ahead, the back straight, do not bow or bow back,
4. During practice, 3 groups per day, 3 times in each group, each time for 15-30 seconds.
PDL-3 lateral leg lift exercise
1, the lateral position, the affected side of the leg,
2, the affected side of the leg is straight, lift up about 30 cm, keep the posture still,
3, pay attention to the slow speed when the legs are put down,
4. During practice, 3 groups per day, 10 times in each group, each time for 10 seconds.
PDL-4 sitting quadriceps contraction exercise
1. Sitting in a lying position, straightening the affected side leg, flexing the lateral leg,
2, the back of the knee joint (armpit) force, press down on the bed surface, feel the quadriceps contraction tight,
3. During practice, 3 groups per day, 10 times in each group, each time for 10 seconds.
PDL-5 straight leg exercise
1. Half supine position, and bend the knees of the healthy side legs so that the soles of the feet can step on the bed.
2, the affected side of the leg is straight, the quadriceps muscle contracted tightly, and lifted the leg about 20 cm from the bed surface, maintaining the posture,
3, pay attention to the knee joints do not bend, lift the legs not too high, the pace is slow when the legs are lowered,
4, practice, 3 groups a day, each group 10 times, each time to the strength of exhaustion, the longer the better.
PDL-6 step practice
1. Standing position, the side legs are on the ground, and the affected side legs are stepped on a step or brick of 8-13 cm.
2. Move the center of gravity to the affected side leg and step on the step up, and the side leg is off the ground.
3, pay attention to the slow movement of the healthy side legs,
4. When practicing, 3 groups per day, 10 times in each group.
PDL-7 hits the ball against the wall to practice
1. Stand back to the wall, with your feet apart and shoulder width, and the heel is about 60 cm from the wall.
2. Put the basketball or football in the middle of the waist and press the ball back against the wall.
3. Slowly squat and slide the ball to the shoulder. The knee flexes about 45 degrees and maintains the posture.
4, pay attention to keep your shoulders relaxed, the trunk is straight, and the movement is slow at the same time.
5, practice, 3 groups a day, each group 10 times, each time for 10 seconds.
Knee stability exercise
Prepare about 1.5-2 meters long elastic band or tension piece, knotted at both ends to form a double-strand ring, the knot end is fixed on the door seam or the bed leg, and the other end is placed on the healthy side leg ankle joint.
PDL-8 A forward stability practice
1. Standing facing the door, the center of gravity is placed on the affected side of the leg and the knee joint is slightly flexed.
2, the side of the leg is forced backwards, pulling the elastic band,
PDL-9 B lateral stability exercise
1. Turn the body 90 degrees so that the affected side legs are close to the door and the healthy side legs are far away from the door.
2. The side legs are forced outwards, pulling the elastic band,
PDL-10 C backward stability practice
1. Turn the body 90 degrees again, so that the body stands back to the door, and the knee joint is slightly flexed.
2. The side legs are forced forward, pulling the elastic band,
PDL-11 D internal stability practice
1. Turn the body 90 degrees again, so that the side legs are close to the door and the affected side legs are far away from the door.
2. The side legs are forced to the inside and the elastic band is pulled.
During the practice, 3 groups per day, 10 times each. If you feel that standing on one leg is difficult, you can prepare a chair and hold the back of the chair to help balance.
PDL-12 knee joint straightening resistance exercise
1. Prepare a stretch band or tension piece about 1.5-2 meters long, knotted at both ends to form a double-strand ring, and the knotted end is fixed on the door seam.
2. Standing facing the door, the knee flexes 45 degrees, and the elastic band is placed behind the knee joint of the affected leg (armpit).
3, the affected leg has a single leg weight, and slowly stretches the knee joint, pulling the elastic band backwards,
4. If you feel that standing on one leg is difficult, you can prepare a chair and hold the back of the chair to help balance.
5, practice, 3 groups a day, each group 10 times.
PDL-13 standing position gastrocnemius stretching exercise
1. Standing facing the wall, the body is tilted forward, the hands are supported by the wall and the shoulders are high, the legs are bowed, the affected legs are behind, and the whole foot is kept on the ground.
2, the affected side of the heel gently rotates outward, while the body continues to lean toward the wall until the back of the calf has a sense of pulling, maintaining the posture does not move,
3, each group of exercises, you can exchange the position of the legs, each exercise 3 times,
4. During practice, 3-5 groups per day, 3 times each, lasting about 15-30 seconds each time.
PDL-14 lateral position leg opening and closing practice
1. To the lateral position of the healthy side, the hip joint and the knee joint are slightly flexed, and the feet are close together.
2, slowly open the affected side of the leg, and maintain for 2 seconds, then slowly close the legs,
3, practice, 3 groups per day, each group 10 times, each time for 2 seconds.
PDL-15拉伸 beam stretching exercise
1. The legs are crossed, the affected side legs are behind, and the affected side arms are stretched upward to stick to the ears.
2. The body leans to the healthy side until the affected side has a pulling sensation and maintains the posture.
3, each group of exercises, you can exchange the position of the legs, each exercise 3 times,
4. During practice, 3-5 groups per day, 3 times each, lasting about 15-30 seconds each time.
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