JUNE 2023

Effective Exercises for Plica Syndrome

Stretch the quadricep muscles to relieve tension and reduce strain on the knee affected by plica syndrome.

Quadricep stretches

Perform hamstring stretches to improve flexibility and alleviate stress on the knee joint.

Hamstring stretches

Stretching the iliotibial (IT) band can help reduce friction and pressure on the knee, relieving symptoms of plica syndrome.

IT band stretches

Strengthen the quadricep muscles to provide stability and support to the knee joint affected by plica syndrome.

Quad strengthening exercises

Strengthening the glute muscles can help improve hip alignment and reduce stress on the knee, aiding in the management of plica syndrome.

Glute strengthening exercises

 Perform exercises that involve gentle patellar mobilization to improve joint mobility and reduce discomfort associated with plica syndrome.

Patellar mobilization exercises

Engage in low-impact activities like swimming or cycling to maintain cardiovascular fitness without exacerbating symptoms of plica syndrome.

Low-impact exercises

Practice balance exercises to improve stability and proprioception, which can help prevent knee misalignment and minimize plica syndrome symptoms.

Balance exercises

Use a foam roller to massage the muscles surrounding the knee joint, helping to alleviate tension and promote recovery.

Foam rolling

Consult with a physical therapist who can provide specific exercises tailored to your condition and guide you through the management of plica syndrome.

Physical therapy exercises

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