Stretch the quadricep muscles to relieve tension and reduce strain on the knee affected by plica syndrome.
Perform hamstring stretches to improve flexibility and alleviate stress on the knee joint.
Stretching the iliotibial (IT) band can help reduce friction and pressure on the knee, relieving symptoms of plica syndrome.
Strengthen the quadricep muscles to provide stability and support to the knee joint affected by plica syndrome.
Strengthening the glute muscles can help improve hip alignment and reduce stress on the knee, aiding in the management of plica syndrome.
Perform exercises that involve gentle patellar mobilization to improve joint mobility and reduce discomfort associated with plica syndrome.
Engage in low-impact activities like swimming or cycling to maintain cardiovascular fitness without exacerbating symptoms of plica syndrome.
Practice balance exercises to improve stability and proprioception, which can help prevent knee misalignment and minimize plica syndrome symptoms.
Use a foam roller to massage the muscles surrounding the knee joint, helping to alleviate tension and promote recovery.
Consult with a physical therapist who can provide specific exercises tailored to your condition and guide you through the management of plica syndrome.