Скачать или смотреть MPFL Rehab Without Surgery 6 Proven Exercises to Stabilize Your Knee

MPFL Rehab Without Surgery 6 Proven Exercises to Stabilize Your Knee
MPFL (Medial Patellofemoral Ligament)
Struggling with a *medial patellofemoral ligament (MPFL) injury**? 🤕 You don’t always need surgery to regain **knee stability* and prevent further dislocations. In this video, we’ll guide you through *6 evidence-based exercises* designed to restore strength, control, and alignment in your knee—perfect for **MPFL rehab at home or in the gym**.

*Exercises Covered:*

1️⃣ *Terminal Knee Extensions (TKEs)* – Reestablish quad control and end-range knee stability.
2️⃣ *Straight Leg Raises with External Rotation* – Target the VMO for medial knee support.
3️⃣ *Bridge March with Mini Band* – Strengthen glutes and improve knee tracking.
4️⃣ *Lateral Step-Downs* – Build controlled knee flexion and alignment for single-leg stability.
5️⃣ *Single-Leg Balance + Reach* – Enhance proprioception, dynamic stability, and control.

💡 *Why These Exercises Work:*

Improve *VMO activation* to protect the patella
Restore *quad and glute strength*
Enhance *single-leg control and proprioception*
Gradually rebuild *knee stability* without invasive surgery
Reduce risk of *re-injury and patellar dislocations*

*How to Use This Program:*

Perform *2–3 sets* of each exercise, 8–15 reps per side where applicable
Move **slowly and controlled**, staying within a pain-free range
Use this program *as part of a progressive MPFL rehab plan* under guidance if needed

✅ Perfect for athletes, runners, or anyone recovering from *MPFL injury*
✅ Great for *early- to mid-phase rehab*
✅ Can be done *at home or in the gym* with minimal equipment
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*Chapters*
00:00 – Terminal Knee Extensions (TKEs)– reestablish quad control + end-range stability.
01:10 – Straight Leg Raises with External Rotation– bias the VMO for medial stability.
02:20 – Bridge March with Mini Band– strengthen glutes for improved knee tracking.
03:30 – Lateral Step-Downs– work controlled knee flexion + alignment.
04:40 – Single-Leg Balance + Reach– integrate control, proprioception, and dynamic stability.
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MPFL rehab, knee stability exercises, VMO strengthening, patellar dislocation recovery, knee rehab without surgery, TKE exercises, bridge march knee, lateral step-down, single-leg balance, knee rehab home program, knee strengthening exercises,FitForLifeRehab2025
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