Module 3
Exercise Programme

1. Side plank with banded hip abduction
 

3 sets of 30 secs hold (60 secs rest between sets) repeated for both sides
Aim to bring each leg out over 4 secs then back in over 4 secs
You can make the exercise harder by gradually increasing the number of hip abductions or the time of hold

2. Side plank with hip abduction

3 sets of 30 secs hold (60 secs rest between sets) repeated for both sides
Aim to bring each leg out over 4 secs then back in over 4 secs
You can make the exercise harder by gradually increasing the number of hip abductions or the time of hold

3. Bench squat


3 sets of 12 reps (60 secs rest between sets)
You can make the exercise harder by gradually increasing the depth (by lowering the bench) or by adding weights (e.g. holding a plate at the gym or a large bag of rice at home)

When to progress to the Phase 3 Exercise Programme


You should try to complete these exercises 5 out of 7 days per week. They will strengthen key muscles which can help with knee cap pain. Once you are able to complete each exercise comfortably for the required number of sets and reps then progress to the next module.