My Favorite Single Leg Exercise Modifications for Knee Pain [Lunges, Step-ups, Single Leg Squats]

By dpope2020

July 31, 2024

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My Favorite Single Leg Exercise Modifications for Knee Pain [Lunges, Step-ups, Single Leg Squats]

To go along with today's episode I have a nice infographic to share...

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In today's video we go over My Favorite Single Leg Exercise Modifications for Knee Pain [Lunges, Step-ups, Single Leg Squats]: 

In this video, we’ll dive into:

✅ Understanding different knee pain types and their implications

✅ Using the pain monitoring model to guide exercise choices

✅ Practical modifications for exercises like split squats, step-ups, and single-legged squats

✅ How to adjust loads, tempos, and ranges of motion

✅ The role of posterior weight shifts and moment arms in reducing knee strain

✅ Incorporating tools like TRX and blood flow restriction training for rehab

Stay tuned till the end for an in-depth look at differentiating and treating patellofemoral pain, equipped with evidence-based practices! Let’s help our patients move better and rehab stronger, without pain. 

Timeline:

  • 0:00 - Intro
  • 0:10 - What Pathologies are Appropriate?
  • 0:46 - How to Find the Right Modification?
  • 2:07 - Load Modification
  • 3:47 - What Factors Influence Knee Stress?
  • 6:24 - Lunge & Split Squat Modifications
  • 8:43 - Step-up Modifications
  • 10:23 - Adding Assistance
  • 11:00 - Single Leg Squat Modifications
  • 12:32 - Single Leg RDLS for Knee Pain
  • 13:29 - Conclusion

Single leg party time...

- Dan Pope DPT,OCS,CSCS

Show Notes / Relevant Articles:

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Thank you!

Dan Pope DPT, OCS, CSCS

References: 

  1. Loudon JK. BIOMECHANICS AND PATHOMECHANICS OF THE PATELLOFEMORAL JOINT. Int J Sports Phys Ther. 2016 Dec;11(6):820-830. PMID: 27904787; PMCID: PMC5095937.
  2. Silbernagel KG, Thomeé R, Eriksson BI, Karlsson J. Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. Am J Sports Med. 2007 Jun;35(6):897-906. doi: 10.1177/0363546506298279. Epub 2007 Feb 16. PMID: 17307888.
  3. Load Management: https://www.researchgate.net/publication/375592977_The_Effect_of_Resistance_Training_Proximity_to_Failure_on_Muscular_Adaptations_and_Longitudinal_Fatigue_in_Trained_Men 
  4. Willson JD, Sharpee R, Meardon SA, Kernozek TW. Effects of step length on patellofemoral joint stress in female runners with and without patellofemoral pain. Clin Biomech (Bristol, Avon). 2014 Mar;29(3):243-7. doi: 10.1016/j.clinbiomech.2013.12.016. Epub 2013 Dec 30. PMID: 24439063.
  5. Scattone Silva R, Song KE, Hullfish TJ, Sprague A, Silbernagel KG, Baxter JR. Patellar Tendon Load Progression during Rehabilitation Exercises: Implications for the Treatment of Patellar Tendon Injuries. Med Sci Sports Exerc. 2024 Mar 1;56(3):545-552. doi: 10.1249/MSS.0000000000003323. Epub 2023 Oct 16. PMID: 37847102; PMCID: PMC10925836.