Isometric VMO strengthening
Lie on your back with your elbows supporting your upper body.
Place a foam roller underneath your affected knee.
Turn your hip on the affected side outwards slightly.
At all times keep the heel of this leg in contact with the bed.
Push your knee downwards into the foam roller, keeping the heel in contact with the bed.
Hold this contraction relax and repeat.
Required equipment: Mat, Foam Roller
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