SUGGESTED EXERCISES FOR FEMO Launch the videos by clicking on the images below
1. Bosu lunge – work on strength and balance whilst stepping onto a upside down BOSU. A progression is to add in a medicine ball and/or bungee cord to add resistance. The drill can also be performed laterally.
2. Box step down – to facilitate gluteal muscles. Ensure the ASIS remain level and touch the heel onto the floor. The height of the box can be increased as the patient progresses.
3. Cable MR – to isolate the medial rotators of the hip, lie prone with a cable attached to the ankle. The knee is flexed to 90°. Add resistance as appropriate, rotate the hip across the body from full medial rotation. This can also be performed for lateral rotators. I prefer to do four sets to fatigue instead of a set number of repetitions.
4. Mirror drill – set up two boxes (approx 10m2
one person leads the other has to follow. It is best performed as a timed drill and jumps, forward rolls and slide tackle can be added. It can also be performed in opposite direction.