HI everyone,

Im after a course of treatment for what my physio has defined as Patellofemoral pain. I have a tight ITB as well.

This pain came about with excessive squatting exercises with a wide stance. I have cut the squatting down to maybe once a fortnight and have started doing leg extensions instead as i find that rom to have no pain for my left knee.

Initially i was treated by 2 physio's at the same practice...one who i shall deem to be in dire need of upgrading her skills and knowledge whilst the other(owner) treated me fairly well.

He gave me 2 exercises to do. One was to contract my vmo as much as possible several times a day, 10 or so seconds at a time. The second exercise was to wall sit with a towel inbetween my legs for a min at a time.

Now progress seems to be quite slow and it is now about a month later. I am unable to play basketball as the jumping motion seems to bring up the pain quite quickly. I would like to get a few opinions on what else i can do to speed up recovery as basketball season starts up quite soon.

And i have not been back to the physio has present finances dont allow it. Holiday overseas has blown out the credit card. Ahh that reminds me....sitting on the plane made the knee quite sore as well.

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