0000393041 00000 n iZ3kPMh1BdTy/eV49fhXY/wxVVgiaO0dY7FIWPwegCvFlUcRuNqU2HgPuxVYbZf7r9Hx+jMlZt1+ 至 10 分鐘,每 2 小 時做一次。 Physical Therapy 物理治療 膝部急性痛 – 提示及運動. VUsjnZ/3lSSv+VgSqyanbRMFcSAkIRSNzUPXj9lT4fRirm1WzVUYl6SAMv7t60JKgsOPw7jviqKj l/6Y2vFJnX5fCyX66lnbmAKsQYtI0hb+8p9rCGE2aYWDGNd/3n8uf8xEn/dK1LFVujf8oR5Z/wCM TzRdtrFxbnkWMik7qwrX7xmNPTw5xNN2PPk5SjabQeabKqLNbNxYgPxUig8RSu+UyjkO0jbfEwG8 It may even be possible to continue with this exercise if the athlete is in a plaster cast. 5olimRyeta6rfUPLi0+L1ZBT3/ROpZrXbdF+jf8AKEeWf+MGk/qt8UsnMkYf0y6hyKhSRWlaVpir / Denver, Colorado. 0000631218 00000 n Repeat 10 to 20 times. +DlJWWl5iZmpucnZ6fkqOkpaanqKmqq6ytrq+v/aAAwDAQACEQMRAD8AlOk6T5I0zyRo+s6zpFgy 82xNDvgVVPoNGAWvgIU4g8nqxqIhvX4mruD9OKrUjgZjKJL8BAGMZZwo9PhHxA71pXatdziqyN4D 5k8of4T0O0vtZ0+OW2srIvE93CjpLDHEeLKZAQVZdwcVTv8Axl5P/wCr9pv/AEmQf9VMVd/jLyf/ 1Q/AV25YqptCY1jkOmxGVWCoqug4gEsCCyjoScVaktRPtNpMMkdGoGZGPxHmditN2Jrv/YqrxWyc saWg7GloOxpaDsaWg7GloOxpaDsaWg7GloOxpaDX0V+WCXJExs9r13/jneXP+Mkn/dJ1LNZ1dz/C xmp.did:EC423A7520251168B34BA564586C664B This exercise should only be done if you have very minimal pain; if you have no clicking, locking, or giving way in the injured knee; … xmp.did:D4656DF2201B1168B34BA564586C664B Push the back of your knee … ABiCA3QkbGm2K01jSKDsaWguMUqoJGRgh+yxBofkcGyeFyRSSchGjPxUs3EE0UbkmnYY7LS3DSKD 0000530246 00000 n FxDuAW6DrluLHLL9LTlyRxfUqCRSOQIK7muCQMdiyjISFhqSZIYWnkPGNAWZu1B/ntlYmC2HGQGa ADVICE AND EXERCISES FOR ACUTE KNEE PAIN OR INJURY WRITTEN BY FRANK GILROY- Senior Physiotherapist MSc MCSP COLIN WALKER- Consultant Orthopaedic Surgeon MB ChB, FRCS KELSEY BRETHOUR- MSc Physiotherapist Student There are many reasons why patients will visit our clinics in Glasgow with a swollen knee. 0000552904 00000 n 8tZ5H93bhdqHm57ipp6Y7V7/ANcdl3VZDfg8oxEwEVeBJBMtenLei09sCVMPqhVuS26sKBaMxBJK saved 0J5ufHeoAbt7/wBjsu6+5fV+bLaRw8KEK7sa147HiP8AK98RS7t3EmrK7C2hhdN+LO7KdgvUBW6m 0000527778 00000 n LTbp81V8NsrTNO9jMkrxqjO83IAKFfgP3h2qKHb4u+KrYo/Sgjc2N16hpCYvW9Si/Epcs0tKU3r9 0000527668 00000 n VYPe/mK9pe3Fn+jw/wBXleLl61OXBitaemfDBxMuBTH5luf+lcP+R3/XrBxJ4Gx+ZL/9W4f8jv8A “Walking, water aerobics, cycling, swimming, yoga, and strength training all help improve the symptoms associated with arthritic knee pain and knee pain … Porter Adventist Hospital. Acute soft tissue injuries around the knee ca us e pain and a variable am ount of swelling. xVRmj0WTgr6PeyCP0kU+k4qI1DoDycEhePfviqKktdNngWSbTbkmRfq45KTIqEIlTSQkbRjfriqm Gait (walking) analysis is an important part of the physiotherapy assessment for anterior knee pain … 0000535470 00000 n p/ULYM8qaUplZlWvIAMB8ANT2UCvT7ztiq6Klv60NtpbpHRY2oUUP8HKg+LcDlxr4+1TiqYQWlvb xmp.did:74117FD9200711689D92EEAF4431483B 0000631495 00000 n 0000604956 00000 n vHtiqE4XZuY5RokIdEVVmMsY4gsvJdkJoo36fLFVQxSEszaNCSIkkBDRHlMEcenuo2XiFD+/SmKu n9VvirIJ7+0tpVhnk4O4qtQaGp4gV8cIC20up2T24ukl5QswQOoYglm4ClB09+lN+mAilWJrGmSM T/8Aq/ab/wBJkH/VTFXf4y8n/wDV+03/AKTIP+qmKu/xl5P/AOr9pv8A0mQf9VMVd/jLyf8A9X7T Q2gop/fLzru3LbklOm2/jiqw3YjeMvqEYBLuQwWjJyB4123UKw/hiqlLPe20YS6v44p2MSD9yWXn 0000579571 00000 n Straighten your knee by tightening your thigh muscles. 0000528159 00000 n 0000529313 00000 n 0000631607 00000 n gshmAHJCt+Sl6xJOoW5JNSTE3U/ThpHjDuWN+SN8empQL/qxuP1HJCRDGU4y6Nf8qQvqUOpQH/YP This exercise should focus on one main goal: don’t let your hip drop! 1OT0ZXWFlaW1xdXl9WZ2hpamtsbW5vY3R1dnd4eXp7fH1+f3OEhYaHiImKi4yNjo+Ck5SVlpeYmZ Z+nVyhcSFvtN6YIUr+zQHfrU+2S9KN1076urObaa0KbkGXmONEp+yf5xU79MGy7qat5iLAM9kgAI 0000630363 00000 n l+/KnEozksSB6e30oenf6cVUYfRg5evqksskiP6RFR+7LMiNw+JS6k0qB9GKtp9U9X6r+lrj1g3A )[���8|�1�E�����Ѫ�� There are some simple exercises that should help. irsVYxrv+8/lz/mIk/7pWpYqt0b/AJQjyz/xg0n9VvirKcVdirsVdirsVdirsVdirsVdirsVdirA BmwwY4wi4eXIZlaNUuA/pvKZYagcG7UoR79Rk444cXJqyznw7FGfpS1vBEtzO8IiavwkUNfnmH69 KhWUylVChSC6TBOK0FA0a+/bpsD4vkvg+bh5VjXgv12d1RkJWTi3IRuZEDbU/aI6dMfE8l8HzXQ+ 如不能完全Knee straightening: 挺直膝 部,可做此運動。 在足踝下面放置一個大毛巾捲,足以使小腿離開床面 。讓膝部挺直。維持這個姿勢. aT+q3xVlOKuxV2KuxV2KuxV2KuxV2KuxV2KuxV4drLAa5qFRUfWp6/8AIxsrLbFTMPEkeolOxZgt xmp.iid:D4656DF3201B1168B34BA564586C664B 0000587168 00000 n 2011-06-24T11:44:09-07:00 bb2xVS9W0ij5nUpnAkRDvyNWPwx0VP2qfPFVsE9iClqNSlmmIIQhiW4llZK0HZZF3PUfEcVcZrP6 5HK1FTGKCjNU4qiYLjV2lCTWMUUQB+MXBY1A+Gi+iNj88VXLc6o3LlZItEZlrON2A+Fdo9qnqe2K 2011-06-27T11:32:29-07:00 jiqLxV2KuxV2KuxVjGu/7z+XP+YiT/ulaliq3Rv+UI8s/wDGDSf1W+KspxV2KuxV2KuxV2KuxV2K Tcd6YqsR7vlEGngLEsXCilUJHEqKk9PfFVoGoKyJLcQMjMB9mjOtFPHqRUgNiq6VdRJrBPCq1I+N Icing the knee reduces swelling and can be used for both acute and chronic knee injuries. yp/Nv7Y8S03b3FuYpYFjv5VZWDidZK7KXIUyU69Ph2riTaViSWtuRIF1FkVlZF/euAVVkC8FJPGn xYEGainiPhH7Vd/YeOyqko1JH5x2FtGxJLsJKkgUVaH0134qPlSmKq5gkEDmO1hSY1ULQFSrUrXZ trailer<<27e173ebcb7be1a1b40be584e7c7767e>]>> startxref 0 %%EOF 127 0 obj <>/Metadata 124 0 R/OutputIntents[<>]/Pages 125 0 R/StructTreeRoot 130 0 R/Type/Catalog/ViewerPreferences<>>> endobj 216 0 obj <. 3 Muscle stretch: Do this at least once a day when lying down. Hold for 10 seconds. qbfoyz5FwrBiix1DNUIvDYb7fYFcVcNKsghQqzKRSjOxoOQfarbfEuKtrplmkiy8WZkrx5MzAVHE %PDF-1.3 %���� 126 0 obj <> endobj xref 126 91 0000000016 00000 n FOqWqSHaNmKcVIVuqc1r0r16DFVq3ErKJP0xbEBihZVTjyor8ftncDtXocVcl1dGFGm1G0hdK+rx Push on or pull the joint to evaluate the integrity of the structures in your knee 0000393700 00000 n eADcSQaFifs1p398VU/0PZcRHRynxclLs3NXV0ZX5Elh+8rv3p4DFV9vplrbOJIg9VrTlI7Cp70Z kcxSi5iMaCnPipKmJK0PDZWP+Zx4itLHj0b01iZbgJOWNFMlQ1QSDxPIEmWv49hjxFaVEl0m/rMn kVelZJYhTlQGpVXPSldu3fFU0FnaAswgjDOoRiFAJUUopNOmwxVpbGxQMEtolD0DURRUClK7f5Ix TyMHAZUolCPUoI+pr0/HFXPb3MsKF9ItXaUFZY2m6KvH0xU2/wAVadNqYqp22mrFSFdGtooyGLs0 TU/SYNJCZCRSiMFApv8AtdzirRTVCij1IA9TyPFiKfDSgr8++KukTUy37qWIAsleSnZafHt4k9N8 hhb6XHCYk0q5IYRMwVTyNPiRSzSA/CX3FfHFVqQ6Zf3UkjaTdq9wE5ySKY1ooEymhlHHdFBoK1oG AW9Dx9PmXr78tsTw0o4r3RmRZOxV2KuxV2KuxV2KuxV2KuxV2KoHVdItNYjhhvQWihk9XgDTkQrJ at the knee. b65qdykMjwPdzuhjAf4WkcjYVPTKuOFt3hzq0hGqajA3FxxYdmSh/hkqBY2QzPyrc6jNbSRXyenF i5RXEqEM1CCrsMwpg8R2c+BHCN0P/i3QAKtJCP8AZA/xwcJ7k8Q70DN5o8vXDUguVWboUNaHwI7Y RJ/zTjxx718OXc79B63/ANW66/5ESf8ANOPHHvXw5dzv0Hrf/Vuuv+REn/NOPHHvXw5dzv0Hrf8A 256 xeqOZOIrw4/EBXcV+XvsqoxL5g/dmZLEVJ9VU9Q0+JacWIFdqnp1xVMuC/yjfrtirfFfAfdiruC1 3) Pull the thigh towards your chest to about 90 Straighten the knee … 0000393178 00000 n 2011-06-24T11:46:16-07:00 aJ+X8yq8On6NIsj+kjJDbEM54/ACF3b4ht74qyCGCG2hS3t41hhiUJHHGoVFVRQKqrQADFWN67/v After your recovery, these exercises can be continued as a maintenance program for lifelong protection and health of your knees. PDF/X-1:2001 HpdeVCWjcEI6k0LLttsKEA/IYq1b2sE0iu+k+jxKgM5WoFQdgCfskD7tqilVU5xV2KpI0WlpJKSl AQACAwQFBgcICQoLEAACAQMDAgQCBgcDBAIGAnMBAgMRBAAFIRIxQVEGE2EicYEUMpGhBxWxQiPB tRXGsM6iWyijQn4iJyxUca1/uhXfbFW3udVEQeOyjZ+JJjM9PiFaDl6ZG+2KouIyNEjTKI5CoLoD xmp.iid:78A40D76202411689C508250B4CBD46E Shallow standing knee bends build strength in the muscles on top of your thigh. 0000567309 00000 n rr/kRJ/zTjxx718OXc79B63/ANW66/5ESf8ANOPHHvXw5dy+Ly9r08ixRaddc3NBWJ1H3stMEska Place your feet … default vzxVYyzgMxsonZhX4StSTxDA8gO1fuxVbE+p8m5WcMSKwpxcMzovTaiAHbbfFV0QvOP72zhRvTDt 0000553437 00000 n Jmvkj/0y4tWiCO0rMOKjipYMeTU4g0J9sVVV/STFw09u1AAgVTQOeB+IVPTtv3+nFXRG/hXld3UB 0000643514 00000 n ipYffyGD8x5J/L+aIT8urxUDLqgWv8qH/qpj+Y8l8DzQ+q+UtR0qzkul1cs0S8vTYmMEVA2cyHGG xmp.iid:EC423A7420251168B34BA564586C664B �6�2lb��ɑ�i��[ؒ�9�%��� ����^��E;>�!��(��_�SY�ٶ��ڿ�1�~8�>\\�S�.o�ߞ�v�|��韴+���1������:�����a ?���Ά�g~�������/o�'W�U saved xGxknlYAuauqqXYcS3ahUfcMPEUUp28mj29tJA0ly/KrSM6yh6LyXYKop02oNzv9rfEyWlRrbRXv Keep your knee on the towel roll as you hold your leg as straight as … Sit on a chair that has been placed against the wall to prevent slipping. 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The most effective way to alleviate pain in your knee joints is simply to get moving, Woods says. oEjVJlpyBdvafKDtJ5V0aRyWZrG3LMdySY1zJDilAa7/ALz+XP8AmIk/7pWpYqt0b/lCPLP/ABg0 vT7QRRX33pviq6S0jjjYppgkaMsEUOKsrMOXxNTqIkNPGlelcVckS28amHS6emfUVEZQQ6gotKkf /wA1Y8Uu9Fw7nf8AKj70Cn6Rgp/xjf8A5qx4pd63DucPyPvBuNRt/wDkW/8AXAbLITiOiIh/J3WL qfRjsu7btqlF4Rw7j4ySdjReg2ruW79vfZ2XdqJ9VPpiaKEboJCrE7UPqEbePTHZd1NpdaYAxwQr Gk/qt8VTbVjahkE9pcXLMOKNboSVrsfjVl49fEdcVQE91almnuNMv03jaoB2oikcuMnGm9CNxXri You may hear a popping sound upon injuring your knee. 8pQJJACSxkqKP8PxGu1MVbTSbBAwVGo6hWBkkIIB5d3xVq40fT7tHjuY2lSVizq0khBJCA7c/wDI �g�`ب��`��ϭ���!���ƞ�,$�c"|K3�F+ ǀy��AH��A��Ot"�le�eI�BSl:�H�: �Qb� m ~z���*=����jr.4#u�b�m�_� ���ؼӅ���vd� #,�=o���ʥ9�&J���Sh#F�}�� �v�s� ͣ��R��"���S��c"G��P?�VM-P. jFfiK0O9e9VGxp2xV1NU+MmeBYwCa0JYbsdzsNhTtiq+zN+ZWNxLDLAUBjaIEMST33IpTFUZirH5 5iJP+6VqWKrdG/5Qjyz/AMYNJ/Vb4qynFXYq7FXYq7FXYq7FXYq7FXYq7FXYqwP8zTvpn/Pf/mTk Adobe InDesign 6.0 7/vP5c/5iJP+6VqWKrdG/wCUI8s/8YNJ/Vb4qn1zFqDSq9pMkaKBWOROQY71qRQj6DkgR1YkHohz Here we outline some rehabilitation exercises for a lateral knee ligament sprain (LCL sprain). An acute traumatic tear most commonly occurs in young athletes. /uGp/wBUMfBkv57D3u/S/wCUX/Vqsf8AuGp/1Qx8GS/nsPe79L/lF/1arH/uGp/1Qx8GS/nsPe79 Adjunct Associate Professor of Bioengineering, Department of Mechanical … jFhJ6DkmLGNd/wB5/Ln/ADESf90rUsVW6N/yhHln/jBpP6rfFU9vWu1ZRbWsdypB5F3CkEbqKFDW QTRUiNhd+i9DLU+uGP8AfpGVMsTUiYxhpeSbHiWIp/sugODil3LwR71smnaItwsKzOQ7ECs8JA4p Press the back ofyour knee … FWFWdtipB6u334q6TSbSWYzyeoWYcSBI6rTb9hWC1+HrSuKtnS7NpjOwdnMgl+J3YclKsKAsRQFR 2011-06-30T11:44:52-07:00 saved EC6Qts+jWPnqwls3jt7ON4mlf1E9FX4/vCriadQtf+LDTCeI4zaBwjKKbnuNHcz30n1e7tYtPi/R /;/metadata PI8I2cmseoiOI7p1Bf6Y4WH63/eHiGbc7/IZXPNLIfpAbceCOMfUSi73To57IQ2erpHLLyTeGvME Adobe InDesign 6.0 e5hjAP7sG2KJbyrG9auGkjDkr2JOYw4471zcomEqF8kFb2GhXNxH9bGm2jxXts1wkN1WJrUiQSBG nSjGSoNWZP2ChUMFZtwd+/TFV0tjbOFlfS1d1iVAtV5BKkcK9PhoO+KrWtlPEPpSlaM/wuPhdgwe 52 /iExtT6mJCPh3kop+H2NafF+GH0I9apPHrKzO1pLA0bU4rOGPGg7emF6nxJwDhSeLovgOq/WW+si 0000605026 00000 n xswDEklO8daclJBFPbagxVO8VdiqS3VhLI8wOlWtz6gZhIZPTLHkOCufSdugqTirc2mwqBFDo9s0 application/pdf 9QljmVr28RfUknkIaRGQcebKG4AqgHQDuPGuKu9SzWQFLq9f0nDEAuVoxReJJTcD0fGvXucVbV7J RYnk0u3kk+IEVWiqQqHqorVe30e+KtrbTLA5OnW5d5C5hDAqS7gNIWKdeIDHbFW/q0rWjRjT7eLg AAIRAQMRAf/EAaIAAAAHAQEBAQEAAAAAAAAAAAQFAwIGAQAHCAkKCwEAAgIDAQEBAQEAAAAAAAAA r1jxLwLh+Y7n/pXj/kd/16x4l4Gx+Yzn/pXj/kd/16x4l4HD8xX/AOreP+R3/XvHiXgXD8xHP/Sv KV24gjFW4LSKW4D3OmRxtyaUTEpJ8QcMN/tVOx+j2GKoj9F6bzD/AFWHmCGDcFrUEGvT/JGKovFW /metadata 0000530165 00000 n v0v+UX/Vqsf+4an/AFQx8GS/nsPe79L/AJRf9Wqx/wC4an/VDHwpL+ew97v0v+UX/Vqsf+4an/VD If you stand … OrAbgbnuTT+OKtGWMUq6jkaDcbnFW+aGlGG/Tf8Az8cVb5L4jFWlkjcBlYMDuCCCDXFV2KuxVoEH F41rWtv9yF1/yOk/5qxtaC79Na1t/uQuv+R0n/NWNrQbGs60WAGoXVT/AMXSf81YmVBIjZbbVNdA If you are not steady on your feet, hold on to a chair, counter, or wall. BIUdOfXfpgSsjk1j0m9QWjSggAq7he/Ko4EjtiruWvemD6doZK7r6kgXj/remd/oxV0ja4CfSS1a Knee pain can often be treated at home. Va2nae6GJ7WFkY8ipjUgk8dyKf5I+7FUQqqihEAVVFAoFAAPDFW8VdiqXyaLZSyNKWmV3qSVnlAq The following exercises are aimed at regaining strength and normal movement in the knee joint following an injury. Adobe InDesign 6.0 The quality and age of footwear is more important than the make of the shoe. uB9o7YqpJaJI3qPpXp8o+ZUyCvKqgIVWq1+I7+33Kuj9QzC5/Q7xSSPydnkj5qRQcjwdx9AJ6fKq 0000579501 00000 n 0000622008 00000 n Contract the quadriceps muscles at the front of the thigh. How to ease knee pain and swelling. 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Knee pain is a common complaint that affects people of all ages. dSsOrQopPIqqOASO5Fd8FL4ke5mvlDyvdeXBcm6uEuGuBGP3alQCnOv2v9bECmEjbJcLFjGu/wC8 VUlj1wOpea3ZS0fNQjCign1ePxdxSlem/XFVRk1b0/hlgEnqA7oxHpU3H2h8Rbv0A8e6ql6WvLC5 Performing the exercises … W5148+Na+3TbpiqubG3MiS0POOvAgnaqhPp2HfFVKTR9PkQRvGeI5D4WK7MFBHwkfyD7sVVF061V +2Kq1sboqfrYRWqKCMkilBX7XvXFVbFXnOq/lpqd/fXV1DqEUK3E0koBRiwDsWpWvvkeFsjMDmFG 0000528435 00000 n 0000621641 00000 n 0000534406 00000 n 0000529639 00000 n 9mKqr3FoZBdJPMA0gBVAxUkBfhpx6Gldvn0riqkzwKAr3t2Kqqg8WBJcpxbaPr4j3O3gq2bq2hl9 xmp.iid:EC423A7520251168B34BA564586C664B Check to see how far you can move your lower leg in different directions 3. 0000453285 00000 n L/lF/wBWqx2/7Vqf9UMfBkv57D3u/S/5Rf8AVqsf+4an/VDHwpL+ew97v0v+UX/Vqsf+4an/AFQx DnKyrMJY3WONUherKqfGauy1BG4wcUk8Mbdc2elNfafac1ghMLCdlmilPP1ZyoeaNQlWHEVI2BFc /;/metadata PDF/X-1a:2001 This leaflet provides general information and advice after a knee injury. 48ce9fDl3O/Qet/9W66/5ESf8048ce9fDl3O/Qet/wDVuuv+REn/ADTjxx718OXc79B63/1brr/k uIpd1Lnrkfru0cMoG8KKxBpxHw9P5q47Luj4mdokaReDsoLKabEjcbFh+OBK/FXYq7FXzx5o0zzJ Muscle strengthening exercises … gfc/ZX+7JI7ew2G2Ku/RvO5LPoloVkZOcryhmCogiUhfQP2VFAAf1nFVSWyaWeSSTSLaQcCwYupd f+kyD/qpirv8ZeT/APq/ab/0mQf9VMVd/jLyf/1ftN/6TIP+qmKu/wAZeT/+r9pv/SZB/wBVMVd/ 0000630798 00000 n 0000002213 00000 n ahVq0r36YqoSXFhGXZ9SkT6yr8DyqF9Jkjd05KwHFqA9t8VVY0Xh9aW+nmhjHBxSpLVNT8KA1+Lf 0000528713 00000 n Length of program: This knee conditioning program should be continued for 4 to 6 weeks, unless otherwise specified by your doctor or physical therapist. 0000579238 00000 n +GQOSPEiTzSHW5LCfzJpM9m6NJJNF6oQgkfvEpyp9OXae92nUkEin0PmQ4z5tbz7ekfBFCD41P8A Bend the other leg at the knee. 2. saved 0000534929 00000 n Wqx/7hqf9UMfBkv57D3u/S/5Rf8AVqsdv+1an/VDHwZL+ew97v0v+UX/AFarH/uGp/1Qx8KS/nsP Knee rotations are another one of the SI joint pain stretches that is fairly gentle but … created v6UJeMtcQFSwL9CgYsSFFEC18SMAlJZQj0SKldun+fvkzyaZ8ntWu/8AHO8uf8ZJP+6TqWazq7n+ Ma7/ALz+XP8AmIk/7pWpYqt0b/lCPLP/ABg0n9Vviqf3aai7J9SmiiT/AHZ6iFmNN/hPIDfvtirQ proof:pdf What should you do after a knee injury? saved bqHryptuQuGOEBZZidgyz8qPXEF6l0KTokKydD8SmUHcbdslFqk9DyTFjGu/7z+XP+YiT/ulaliq During the physical exam, your doctor is likely to: 1. qx3COXBZeNSCoHLkCP2ad+mKrf05pRJVblXKkAhKsQW6V4g064qq/pOw5IonUtICUVakkAleQArt irUlwbZmRtUhjVRwCzBFYP8AEetVr8KGm3YnfpiqrPO4kdV1CGMxlS6ELVak05AmtCCMVU2vo44Z 0000642666 00000 n 0000631148 00000 n Strengthening Exercises. tY2RmmazildpJY4hyb92zEszbnCBZYzmICyofpf8ov8Aq1WP/cNT/qhk/Bk0fnsPe79L/lF/1arH q3xVNtUjty6yTXNzAeNAtsxWtCSCeKnucVUq2Edi9uLi79KVDcGZnlaSNEFeQaSrD+76dfvJxVZJ It’s important to carry on with your exercises even if you start to feel better, as stopping or reducing the amount of exercise … FXYq7FXYq7FWF/mHfX1kdO+pXMtt6nr8/RkZOVPSpXiRWlcjIsohh663rf8A1cbr/kfJ/wA1YLZU xmp.iid:78A40D75202411689C508250B4CBD46E 2011-06-24T11:32:51-07:00 flw4c37KagiEgjwPqZZFqmznJMGMa7/vP5c/5iJP+6VqWKrdG/5Qjyz/AMYNJ/Vb4qnOozTxuBFe BVHgBirGtd/3n8uf8xEn/dK1LFVujf8AKEeWf+MGk/qt8VZTirsVdirsVdirsVdirsVdirsVdirs pPLvkqNElk0nTFSVuKO1tAFYkFuvCnQY0ttQaL5HaQPa2GlGSJ1AaKG3LK5qU+ytQfh2xpbTIavp s/r8dsVU1sYYoPUh0sF0PphHkBYp8BYqx5deNdyK96YqrCLh6TppxrFGZlBcVWSnHgNyOVBStaYq YEOx/a4sKMKg7Ht/HD6V3XrJrglQO1m8fJefDmG4bcmALf5/hg2XdWnOres/1b6t6PFuHqF+XLh8 oa02xVvFWgymlCDXpirgQa0NadcVcCD07dcVdUVp38MVbxV2KuxV2KuxVjGu/wC8/lz/AJiJP+6V wLdBX6MVaGracQWW4QgUqRvTlyK18K8DiqrBe2ty3CCQSMByoK9Nv64qr4q7FXlmp+Z9Ki1O9hml /lz/AJiJP+6VqWKrdG/5Qjyz/wAYNJ/Vb4qmmqLZtcKtxY3F2zQv+8hViqp9kqSHX4iHNKb/AIYq +VU+Z2xVWtFd6tcx2wUEGD0Tz2P7VWVaE7dMVRuKsY13/efy5/zESf8AdK1LFVujf8oR5Z/4waT+ 0000529809 00000 n P5c/5iJP+6VqWKrdG/5Qjyz/AMYNJ/Vb4qnl3DHJcoz2hmIjZRMCAFDsisn2uW4NenQYqhI7WFn5 uuid:05891a60-eb99-4c47-a16f-659f1e65c143 0000578850 00000 n This exercise helps to strengthen your quadriceps and prevents your knee … Talk to your doctor or physical therapist about which exercises … S0T/AJgLb/k0mTYILXf95/Ln/MRJ/wB0rUsVW6N/yhHln/jBpP6rfFU/u/rQKtbzRwqtTJ6oqKUP You can also perform this exercise with a rolled up towel or foam roller under the knee … zekQdShdkCzGTgo/c8W+Jvipuy15dNqe+KrvrsNBc/X4jDHDzl3BXiq83kqtKCjKa9KfMYqqWl5A VeP2lUUpWuKovFWMa7/vP5c/5iJP+6VqWKrdG/5Qjyz/AMYNJ/Vb4qnGpvbo6+tfPZNwYqEIG1CG Most authorities recommend icing the knee 2 to 3 times a day for 20-30 minutes each time. Start strengthening exercises as soon as possible to help you returnto your normal activities. /9j/4AAQSkZJRgABAgEASABIAAD/7QAsUGhvdG9zaG9wIDMuMAA4QklNA+0AAAAAABAASAAAAAEA Adobe InDesign 6.0 GQ316iMa+oXk5fuuVVFV7+p2HxbeGKrI2015lmjvL2UrwoivKVb0gOtAK19Orb7132bdVxgtv30x VLWHiTM0rIVKvIqs3FfSolWB2HpfjicpUYQE8UMFAY8j3NKVyttYzrv+8/lz/mIk/wC6VqWKoLy1 /metadata $�ۛ�� l01Gyf1eJjRqAABF58SGBPQtviqLknuFmal1bpHxrwbdlPEHryG1TXp0xVYtxdG5VDd2hQkVQV5n xmp.did:948182F720C51168863CE8D481070A48 ReferenceStream 0000579862 00000 n Avoid these positions and stop doing the exercise … 3r4cu5r9B63/ANW66/5ESf8ANOPHHvXw5dzv0Hrf/Vuuv+REn/NOPHHvXw5dzv0Hrf8A1brr/kRJ 2011-06-30T11:44:22-07:00 3Rv+UI8s/wDGDSf1W+Ksina7BP1YRtQdJCRvv1oD4D8cIpUOH1rmAY7bjQcm5P3O9Bx7D/Pwdkbt 0000567379 00000 n Z7ydhIarEEYgVZo9l4E05dzXFXEwQLG817dPyUAVDbkMp5ERotK8KfL5nFUbYRsIVmM8k4mRWX1K I2NjHE8MlUWqkLWgLoQOv3Yqh4rQwxuE0mBC9Q6xulGAPIfsL33xVedPtS8cR0qH0+IHM+nRNxVQ Colorado Joint Replacement. Other symptoms of an acute traumatic tear include: catching … Tighten your thigh muscles and lift your heel off the ground. 1DUaRNVl5OKcqKAtU3FfDFVW1+pLfCRbq8lkSiCOUy+mCSYxyHFVJ+fs3cHFU5xV2KpY1txaSRNN You should start to feel better in a few days. JPEG 1 KzIyMjIyMjIyMjIyMjIyMjIyPj4+Pj4yQEBAQEBAQEBAQEBAQEBAQEBAQEBA/8AAEQgBAADGAwER /wA048ce9fDl3O/Qet/9W66/5ESf8048ce9fDl3O/Qet/wDVuuv+REn/ADTjxx718OXc79B63/1b Xny/yV/lxBtiRSeYUMY13/efy5/zESf90rUsVW6N/wAoR5Z/4waT+q3xVN9TaFZEEgu2Z1oBaeoA VhGskrLWgahQPx4/HvXbamKpyDUA9K+OKt4q8S1k/wC5rUP+Yqf8JGys820ckMp2xVeDiqpEjyyL 0000566561 00000 n tb/pJk/phteOTf1Hy6dv0a//AEkyf0wcS8cnfo3y29B+jHO+3+kP1+7DaDKStJoOhQoskukuiv0r Raymond H. Kim, M.D. Use these positions often and keep going with the exercises. v/wWSjIx5MJ4xPmhE8t28FsbS0nlgjFx9ZQA14n0/T4Cv7PfD4hJQMIAoLF8sQqqp9ZkcKy09RVf 0000552417 00000 n Patellofemoral Pain Syndrome (Runner's Knee): Exercises (page 3) Quadriceps stretch 1. obHwFMHR4SNCFVJicvEzJDRDghaSUyWiY7LCB3PSNeJEgxdUkwgJChgZJjZFGidkdFU38qOzwygp Acute knee injury. arH/ALhqf9UMfBkv57D3u/S/5Rf9Wqx/7hqf9UMfBkv57D3u/S/5Rf8AVqsf+4an/VDHwZL+ew97 Inspect your knee for swelling, pain, tenderness, warmth and visible bruising 2. 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Static quads Sit on the floor with your legs straight out in front of you. sXhjCMyhSR4L0GKq2KpWWvqzVSxIL0gYu1XXl8fqD09mUbUBNfbFV0wm5vIiWQjjNZGkJJVuvxfD Immediately after a knee injury you should reduce the pain … straighten the knee without locking it backwards. saved xmp.did:D4656DF2201B1168B34BA564586C664B VY3rv+8/lz/mIk/7pWpYqt0b/lCPLP8Axg0n9Vviqe3slyjItvPBAWIH78Fq9fsgOlTQYqgWutQU /metadata Rqb5Lz+SUp/6Xo/6Q/8As6wUnxypt+R0x/6X4A7/AOh/9nWNMTlL1hV4qF60AH3YWtvFXYq7FWMa Adobe InDesign 6.0 The Best Exercises for Bad Knees. ZmKNOHLOpQ7eeNcIogh+4n9bZLwIsfzEkz0PzpPLzh1KQQgitQux/wCBGQlhrkzhm4uajf8An/Vf should be immediately decreased. Sit to stand. 0000587196 00000 n ANX7Tf8ApMg/6qYq7/GXk/8A6v2m/wDSZB/1UxV3+MvJ/wD1ftN/6TIP+qmKu/xl5P8A+r9pv/SZ OKxbDJwUaSOKLT1uLcyTGaIyIJl4mOiVHL4viywk01gC01i0zSp1DSyCOOJkikZZ4R6YeW7qzPw/ Adobe InDesign 6.0 FBEPEREREQ8RERcaGhoXER8hISEhHystLS0rMjIyMjIyMjIyMgELCQkODA4fFxcfKyMdIysyKysr 2011-06-30T11:44:53-07:00 tscbVY/6bWICNLAuSftNIFrReL7If8rb8cVdCmqIIecNiF5/GsbNsvwBGSqDcVfb5b4qpPbahJM0 Lie on your back with your knees bent and your feet flat on the floor. Single Leg Stance. 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