/ 135 0 obj <> endobj 154 0 obj <>/Encrypt 136 0 R/Filter/FlateDecode/ID[<292196579D884CAE99E90871EC32E77A>]/Index[135 29]/Info 134 0 R/Length 88/Prev 413526/Root 137 0 R/Size 164/Type/XRef/W[1 2 1]>>stream GwP9fPRKSWWZLqgcfIoDhy5wLmkmCOHt7eaSlqbMp9m1+RQ7j218xHm53f8A3pKU2rqoIL76iZBI Having patella alta also increases the risk of developing knee arthritis and inflammation in the infrapatellar bursa or fat pad. xmp.iid:EC423A7920251168B34BA564586C664B /SA false 1994 Mar 19;308(6931):753-5. doi: 10.1136/bmj.308.6931.753. trailer <<86143857737144CA850C8F701D72AFD3>]/Prev 507900/XRefStm 1406>> startxref 0 %%EOF 124 0 obj <>stream KdG+i61wdXk2UDa5u1grIJPDvexxkduySkQwcsOn9oZB0iC2iOZ7UD4f7UlLvw8pxBbn3sgNBDW0 /ViewerPreferences << /Direction /L2R >> 0000218507 00000 n /OP true On/+wH/vul93ydlffMPdX27/ABV/9xOn/wDsB/77pfd8nZX3zD3V9u/xV/8AcTp//sB/77pfd8nZ Try to keep your back straight at all times, and do not let your pelvis tilt forward or your knees extend beyond the tip of your toes. 7QQAWiWSZIB+ISUuMHDbt20VjbG2GjTbG2PCIEJKZV42PU7dVW1jg0MBaADtEAD8AkpKkpjb/Nv/ /H [ 1603 418 ] Thanks for your help and excellent work." /Parent 162 0 R ;4vGAJL*|"vV/Dz*'YtyGV&8,t F2IMW(bVfjhTgyNFOa?q{U':E`S~m|3. 0000004237 00000 n 0000097272 00000 n lJftX+Ln/uX0n/2Ip/8ASiSmVed/i8qsbbVm9KY9hDmubkUgggyCP0iSm7/zp+qn/l1g/wDsZX/6 For a list of covered benefits, please refer to your Evidence of Coverage or Summary Plan Description. Adobe InDesign 6.0 aQNpnvr/AK6IGJCgbbSCVJKUkpSSlJKUkpSSmoOl4AfbYKRvvn1HSZM7gdZ0+meElL4fTcPAc92K 0000053729 00000 n "/R[U/_7o/> AZEGQI\[={;t{|iJ!h O*.>?%*7;gIMKe`4H3tdfmjt>>%aYY.Y%!Y%Y2ylqd9wZP! M )*[XZh+(5C{{N.xx3wDI#")j 6DQJ \Q;5rS(IPTARat*JQ* 0000002669 00000 n 0000078511 00000 n Do not drop your hip back. At first, directly following an injury or flare-up of patellar tracking disorder, patellar subluxation, or patellar dislocation, knee activity should be reduced. There is a growing body of evidence suggesting that dysfunction at the hip may be a contributing factor in PFPS. w9N14/NGlKSFtJXE1OT0pbXF1eX1VmZ2hpamtsbW5vYnN0dXZ3eHl6e3x9fn9//aAAwDAQACEQMR tuMHa1gmTuiPzSlwFVhVfV+n22OqZYd7Kxc5rmuaQwmJ9wHz8O6RgQqwzw+o0ZwDscOc2HbnEQGu We are available M-F 8:30 AM - 5 PM CT. 0000068824 00000 n >> Patella alta describes a high-riding patella which engages the trochlea later in flexion than normal, giving the patella less boney stability. /FontBBox [ -52 -193 1300 914 ] stream 0000006856 00000 n 0000025971 00000 n PDF/X-3:2002 166 0 obj lbfXtit1rRtc5sEgu81BIC9NmxHIa13dTPcXMoqdqBWNo7CQmhOQ7L9MxGsy8cloBFrHceLh/clH PSUx+qv/AIl+h/8AhHF/88NSU6pNvqtAa30tri5xcdwdLdoDdsEETJnw0M6JTVsf1H9Kw49VzHEi LDusBaCHEay7TVJS/wBmxoI9JkE7iNo5JJnjxKSl6MejFr9LHY2pkl21ogAuMmAkpIkpSSlJKUkp This dip is known as the patellofemoral groove, aka patella groove, trochlear groove or intercondylar groove. Xaky7nUykpmkpSSlJKUkpSSlJKUkpSSlJKUkpyfrPbdV0lz6HurfvYNzHFpifEIHZMd3kG53Uv8A +vk5PrnLa1+0ySwgfvFxn6SRycava9tPh3D7dilxAHqsGp/lg/xTY7lMtn1y3+bf/VP5FMwOX1n/ WebComplete recovery after patellar stabilization ranges from 3-6 months or longer, depending upon the procedure performed. 3WfY7mw0FrXQHFxO0tidISMR3VbN2ZeCQ3FsMTtJgAkAEcTAM+CFKttNO5ocQWyAYPInsUErpKUk 0000039970 00000 n wV(aH\| yfew`8s/D"~^D3NJZ+|Ty2|{1*\H*x_sX},}eSw$WCvxe5/vQ;SXyk36i\~.Ay97wqlrw,^~W>n[|KHL'{12TKnr\$5-EAQ#AnyW\S]`+ hbbd``b`$_" SLAb z,P 1+DdH Ab``$@g, ` j; endstream endobj startxref 0 %%EOF 163 0 obj <>stream /MarkInfo << /Marked true >> 0000040391 00000 n The groove is nice and deep, forming a good barrier at the sides to keep the patella very stable by limiting the sideways movement of the kneecap. 0000001733 00000 n 0000001472 00000 n SelD/DZH+cz/ANJoe0Fe4VH6k9JP+GyP85n/AKTS9oK9wt3pnQ8ToteQcV9j/XaN3qEGNgdEbWt/ It is also important to listen to your body. /9j/4AAQSkZJRgABAgEASABIAAD/7QAsUGhvdG9zaG9wIDMuMAA4QklNA+0AAAAAABAASAAAAAEA /FontFile3 174 0 R Lower to starting position, then repeat for 1015 repetitions. /metadata This case report -EMGJ , dmg40>KI&Cw:v}e;u}im!xLCZOXL^oz?tOwv2UUuG=N1enT9fheUJacq{gYUZG3h;T@[H"^#6;QOS^I=M 5dLx9!B"Fs3EEE/ s\ k?yCpr>>AEOg'Y ,}}>>AqN1S`2~iq#>! HPLwLN0MdANeyWnTn3j/AFhLgNK4glt6v0+hzm22Fpa4MjY8y5ziwBsN19wjRIQJVYRt670x93ot AQBIAAAAAQAB/+4ADkFkb2JlAGQAAAAAAf/bAIQADAgICAgIDAgIDBALCwsQFA4NDQ4UGBITExMS 0000066917 00000 n saved Physical Therapy: Manual therapy can help to improve the resting position of the kneecap Patellar Taping: taping can also help to correct the position of the patella Ice Packs: regularly applying ice packs can help reduce pain and inflammation with symptomatic patella alta - see the ice wraps section Patellar Dislocation - Emergency Department Best Exercises for Patellofemoral Syndrome - WebMD 8S(} >#m6Yzpxv}3J9zm7?Hf{SM{t7Mx&+'8z("w4YVIP6e,Xq,>#~ C8A.{;W ' Patellofemoral pain syndrome (PFPS) is one of the most common causes of orthopedic-related physician visits each year, especially among women. SUiNuRDGWZVDbHODm7RG5rR7xDnO7lJS7bcr09b6DY5xDY+j+bA5ng/ikpgLM5un2jHc1vLnc6ci startxref Lift your foot off the ground so that your knee straightens fully. pjZ/Nu/qn8iSnL6z/wAo9C/9OFn/ALY56SmP1V/8S/Q//COL/wCeGpKdJ2OHZbMv1LAa631ekHfo /Pages 162 0 R The first is known as a traumatic patellar dislocation. 2011-06-24T13:04:42-07:00 %%EOF Michael H. Schwartz & Darryl G. Thelen. Lower yourself about 6 inches. vbu2Dc+AQ0t8jx8UlNuvqOJbcMdhf6hJbBrsAkbvziwD81JTw/8AjAH+XaD/AN1Wf+fLk0rouNj1 0000000016 00000 n / Rehabilitation Protocol for Patella/Quad Tendon Repairs 0000022753 00000 n tltT3Oa+kta8FjiQXucxg0B+kWafLxTuAosL/tbD3sYC+Xtc4ex35jW2EHTna6UuEqtF+3+mm/7O USUr/nT9VP8Ay6wf/Yyv/wBKJKV/zp+qn/l1g/8AsZX/AOlElK/50/VT/wAusH/2Mr/9KJKV/wA6 slide 3 of 6, Half-squat with knees and feet turned out to the side. Kaiser Permanente health plans around the country: Kaiser Foundation Health Plan, Inc., in Northern and Southern California and Hawaii Kaiser Foundation Health Plan of Colorado Kaiser Foundation Health Plan of Georgia, Inc., Nine Piedmont Center, 3495 Piedmont Road NE, Atlanta, GA 30305, 404-364-7000 Kaiser Foundation Health Plan of the Mid-Atlantic States, Inc., in Maryland, Virginia, and Washington, D.C., 2101 E. Jefferson St., Rockville, MD 20852 Kaiser Foundation Health Plan of the Northwest, 500 NE Multnomah St., Suite 100, Portland, OR 97232 Kaiser Foundation Health Plan of Washington or Kaiser Foundation Health Plan of Washington Options, Inc.,1300 SW 27thSt., Renton, WA 98057, Selecting these linkswill take you away from KP.org. /BM /Normal 0000109552 00000 n government site. uo9-|&LU4 %h-F!.9oU If you struggle with medial or lateral patella misalignment, we strongly recommend this short and lightweight knee brace. sB/77qT7vk7MH3zD3V9u/wAVf/cTp/8A7Af++6X3fJ2V98w91fbv8Vf/AHE6f/7Af++6X3fJ2V98 A7XXUgJkivDoHDoc0UEO0BJcPaOfbqCCkSOiRbYAa1pJDdxJLtggST2BJTSbKgHp/qTBZ1GP3avy Kav1p/5IdP77PyoS2XR3eNaQmL04xKbav11wrot9mvLiewCANmgLSRUbJpruOO1jMfG0ZS3YGSXR 1.1 Effect of mobilization with movement on lateral knee pain due to proximal tibiofibular joint hypomobility. /TrimBox [ 0 0 836.22 595.276 ] saved bu7+H46JSSw9S9X9EKPTAP0i7cTGnAgfikpliDJFbhksrrIcdgpJLdvY6tbqUlJbf5t/9U/kSU5f 2 0 obj zruWDd847apSH1/rHJiiiCWgacD37if0/k370lMrbvrBWGiumm4ktlwGwNDnHdobnTsaP7U9o1Sm dGdSHHCtIJ1a/e5028l0vPc6ntz5pe5JXCGzYcHKqLbKrixreCHs3CRodWk6numpQto6SabCMS/0 jQ9jwWua4SCDoQQUlMklKSUpJSklKSUpJSklKSUpJSklKSUpJSklKSUxcxjxte0OHgRISUw+zY/+ The explanations are so clear. The right PT exercise program for 2011-06-24T11:47:41-07:00 Gavril, Denmark, "I LOVE your website. 1r6qdN69kDJzX3NcKxVtrc0NLQXO/OY7X3JpiCkSpqVfULo1LG11W5DWsAa0bmaAf9aQ9sLuMpB9 eNZ/BJTEuFhYcbqAivY6we14c3SJJmN2ny48UlMzZXdbvqzgG6PLW7SNsbuZ4O4GUlJmZeMyv9Jk 239 0 obj <> endobj xref 239 49 0000000016 00000 n Epub 2018 Jan 24. Step /CA 1 af6ykpH9h3A78GknVmr925n0RuJb+6TokpevDf8Apm2YdTWmx1rQ2wkPdJG4tiGy06pKXqqya9kY Influence of patellar position on the knee extensor mechanism /N 8 Subscribe to our email list for exclusive offers and tips on healthy healing. /;/metadata 0000046076 00000 n 0000037683 00000 n endobj False Patella is the largest sesamoid /FontDescriptor 173 0 R Move back to the starting position, with both feet on the footstool or book. 171 0 obj Loop the other end of the exercise band around the knee of your affected leg. /OP false 72 Tighten your thigh muscles, and then lift your leg straight up away from the floor. saved hU~@\}{UKajB2-A^{vNki]8_n&Jc[)hY5YKlce/1Stgc,k Thank you!" 0000007550 00000 n uuid:154ea66c-50ec-4f69-b08a-38161d8be829 ReferenceStream Webmalalignment including patella alta or a higher quadriceps Q angle (Figure 3), which predispose them to instability. Patellar and Quadriceps Mechanism: Clinical, Imaging, and bvHu2Rx93CSmdWSy1/phr2u2h/uaQIIB+lxOvCSnjfrt1nq3T+sU0YOS+ip2O17mtiC4vtE6jwCB xmp.did:D4656DF2201B1168B34BA564586C664B Lie on your back with your knees bent over a foam roll or large rolled-up towel and your heels on the floor. Hold your knee locked in extension for five seconds, then relax your quadriceps and slowly lower your leg back to its resting position. 0000009026 00000 n WebPatellofemoral pain syndrome (PFPS) is one of the most common conditions limiting athletes. Begin by standing with your heels about 6 inches away from a wall and your feet about a foot apart. /T 335078 Patellar taping alters knee kinematics during step descent in individuals with a meniscal injury: An exploratory study. QCHcyAdUlLjBwxW6kVN2P0c2NDqTr/nFJSx6dgusbaaW72OL2O7tc7dLh4E7ykpspKUkpSSlJKUk DwSUo4OE5oY6itzWu3Na5oIafFoI047JKV9iw9/qehVu192xs686wkpk3FxWEOZTW0glwIaAZd9I nZX3zD3V9u/xV/8AcTp//sB/77pfd8nZX3zD3V9u/wAVf/cTp/8A7Af++6X3fJ2V98w91fbv8Vf/ Patellar Instability 0000039648 00000 n endobj 6USUr/nT9VP/AC6wf/Yyv/0okpX/ADp+qn/l1g/+xlf/AKUSUr/nT9VP/LrB/wDYyv8A9KJKV/zp / bvr3te11Q3NsJlw7Smx4vyXTEBVgaAtK3E6G/pTcgVYzBZVVY2xlpN32p9g9Sj0zYSGNYT+bxrKe Hold your leg straight for about 6 seconds, then slowly bend your knee and lower your heel back to the floor. YXEiEwUygZEUobFCI8FS0fAzJGLhcoKSQ1MVY3M08SUGFqKygwcmNcLSRJNUoxdkRVU2dGXi8rOE Claire, US, "Your website is a gold mine, thank you very much." uXf/ANuP/wDJJtr6Y3dTz6anWvy74YJP6R3/AJJAmkgLMzOtOx2ZFuRfULOGm15P8B2TYz4l0sfC If you have persistent pain in your knee, with or without instability, you should get checked out by your doctor. One important component of your patellar tendon rehab is an exercise program. BJSG7opun9fzK9znOPpvY3R0+0fo9AJ0SU6LGljGtLi8tABc6JMdzAASUySUpJSklKSUpJTSPWMF This makes the knee less stable and prone to dislocation and anterior knee pain. endstream /Descent -193 uuid:db03cf78-26df-4a78-abaa-f236e97c1c97 Treatment of Patella Alta with Taping, Exercise, Mobilization, and Functional Activity Modification: A Case Report. Then slowly straighten your affected leg by tightening the thigh muscles of that leg. tcXV5fVWZnaGlqa2xtbm9jdHV2d3h5ent8fX5/cRAAICAQIEBAMEBQYHBwYCOwEAAhEDITESBEFR XuQ7q9nJ+6UlfS/rFVVbRXhZja79otaKbIcGnc2fb2KBnAncJGPKBVFH+wut/wDlflf9s2f+RR9y ReferenceStream AJR6F/6cLP8A2xz0lMfqr/4l+h/+EcX/AM8NSU7CSlJKWiOElK2t0MDTjySUukpSSlJKUkpSSlJK 1CIMjRN7qIjHiAA2/l1Z4uP0HCyOl34fpj317cgPZLt1Nht9Sch7vpR/g2xwgTMg2mMccTEj+Wnm Slide a rolled up towel or blanket under one knee so that it is slightly bent. 0000013749 00000 n 0000039780 00000 n Correcting inward movement of the knee during squatting is a primary goal. /wBjK/8A0okpX/On6qf+XWD/AOxlf/pRJSv+dP1U/wDLrB/9jK//AEokpX/On6qf+XWD/wCxlf8A Adobe InDesign 6.0 Dont worry! 0000004350 00000 n saved Start each exercise slowly. This abnormality may cause increased pressure between the back of the patella and the trochlea, irritating soft tissues. Margaret, S. Africa, "Brilliant website - highly recommended! 164 50 Make sure your knees do not go in front of your toes. /;/metadata xmp.iid:61B952D220301168BC05A9DFDBC72DD4 2011-06-24T13:13:29-07:00 Webthe risk of dislocation at early knee flexion [19]. Here are some examples of exercises for you to try. jumping, hopping, sudden stop/start and stepping up/down drills). JIA7pcSqXY3peM1t787KG4NrBtLg52wv1INYJnY7Xw47JGd9FUyecDEF1dmVkH1WODX3b7Kx6ge+ Not all treatments or services described are covered benefits for Kaiser Permanente members or offered as services by Kaiser Permanente. wWIzNHKC0UMHJZJT8OHxY3M1FqKygyZEk1RkRcKjdDYX0lXiZfKzhMPTdePzRieUpIW0lcTU5PSl Adobe InDesign 6.0 Be sure to make and go to all appointments, and call your doctor if you are having problems. 0000003483 00000 n /Type /Page /L 338486 J4 2011-07-18T12:32:34-07:00 0000069557 00000 n gt9QTppyhYVqxc3KuLRR1BgAfJhrXEhriXNBDgOPadPPlEEdlUU+O+xgBycmu0EQC0BgLh9I/SOn /;/metadata They will improve your patellar tracking and the overall stability of your knee. The kneecap is surrounded by the quadriceps tendon and rests in a dip on the front of the lower thigh bone, the femur, forming the patellofemoral joint. +aSmaSmNn827+qfyJKcvrP8Ayj0L/wBOFn/tjnpKY/VX/wAS/Q//AAji/wDnhqSm3nX59VldeDXX H\ }l/i&$P6+lsQKV0x#?hA64N"txmsPZ)~ZI,6 AV'5vf)taunx@aOF/}meZQ_eCEy]kDFqU14_KcbYF.2}=qqL8i-oi Qf'2xeyRP ??By3%9;GGLf `) endstream endobj 243 0 obj <> endobj 244 0 obj <> endobj 245 0 obj <> endobj 246 0 obj <> endobj 247 0 obj <>stream >> Hold your leg in this elevated position for a second or 2 before slowly lowering it back to the ground. 2006; Flandry and Hommel 2011). Brandon, Colin R. Smith, Tom F. Novacheck, /AIS false Patellofemoral Pain Syndrome | AAFP 0000007900 00000 n /Resources << /Properties << /MC0 167 0 R >> /ExtGState << /GS0 168 0 R /GS1 0000066644 00000 n 9D/8I4v/AJ4akp0MijKtfNOSaG7QCGsa4zuBJBfP5oI4SUhdh9Qda54z3Ma7dDW1s0BJLPpB3AMH <> /metadata Patellar AHVPbtJY5zS9oI40dx3GiSnNrPTrafZm5gBsZJc6zdvteGtbL2n85vA4B8ISUu2/pjhXjNz8glsy Rest for up to 10 seconds. official website and that any information you provide is encrypted H\n0y EQ@A:c M 2Vo`b!LU:kp:? AY`Ux|\WEeGR"t0Niut=xpeHS('sXTi1@ This J knee brace is great if you are struggling with lateral (outer knee) subluxation or dislocation. /Type /ExtGState vch3V7OT90q/YXW//K/K/wC2bP8AyKXuQ7q9nJ+6VfsLrf8A5X5X/bNn/kUvch3V7OT90q/YXW// 2011-06-24T13:10:56-07:00 JT4lhjjML0/tbT6fq27JdSMPGa37dbhh4tf/ADOzeLf5yJ3cHhNudb9LX8OK6ob00up4XQqvq9Xd Accessibility STIsqotunGzX79C6p1jgdN3sHqe36A4jlJSmMxm1gfZ80+toGusteRtfIMm12zx5Gn3JKRlmG1u5 The material on this website is intended for educational information purposes only. /op false /Ascent 914 gcucYA/o/ikcGQC6THmsUjQLZ6t9WPq3Xn9FZX0nBY27OeyxrcaoB7Rh5r9rgGajcwH4hRM6qP8A >> Physical Therapy Federal government websites often end in .gov or .mil. 0000024765 00000 n Physiotherapy Theory & Practice. UkpSSlJKUkpSSkOVmY2FWLcp/psJIBgnUBz/AM0Hs0ogEolIR3XoyKMqsW47w9h7hIilAg7JEEuN There are a number of different methods used to diagnose patella alta. sharing sensitive information, make sure youre on a federal Cl] 43`tz5vcI[Ig,.?ln`o`X5K5+)&{=s09?998[sJxndKTN w%it6+I#4J(N. lJKUkpSSlJKUkpSSkd5sbS91W3eGkt9TRsj94+CSmpXT1EMeHMxA4NPpFocATHsDh2E8pKWZj57X Attach one end of the loop to a secure object, or shut a door on it to hold it in place. 0000038998 00000 n 8{$d4|ilh @^HyC a~[A?zdcR@ Uu\XL8|/h^/n`6Z\q0^ Q You might also be interested in the following articles: Page Last Updated: 03/22/22Next Review Due: 03/22/24, 1. PATELLA STABILIZATION PROTOCOL 1JSklNF46y213pvxnVFr9peHhwdLvTEN0IAiUlMnftUOIr+zuA2j3b2kmG7naF3eYH4pKY3fthry uuid:154ea66c-50ec-4f69-b08a-38161d8be829 0000048571 00000 n /ItalicAngle 0 0000008064 00000 n PDF/X-3:2002 saved It should not substitute or delay medical advice, diagnosis or treatment. Slowly lift one leg upward as far as you can . H\n0yCi%V?`:P~6:i(v,?u;[U-+;>veJ.a6wuDt8~C]q7_oM/b?uTWXK-`N[7S:k1c WebPatellar Taping:taping can also help to correct the position of the patella. Place your feet shoulder-width apart. / 0000036819 00000 n /Type /Catalog /StructParents 0 72.00 /SMask /None 174 0 obj This information does not replace the advice of a doctor. To be eligible for discounts, please enable JavaScript for your browser. For recommended treatments, please consult with your health care provider. /OPM 1 Patellofemoral Home Exercise Program - OrthoIndy Details. 0000239475 00000 n SSlJKRsx6K63VV1tYx5c5zWgNBdYS55IHdznElJSNmBhscXsqaHHdJ/4wy/70lLP6bhPMuqGoLSN 6u+tw2l8h7SNomXc8aJUVWsc/BG6ciobTDpe3QyBrr4lLhKrYftTpsWO+10RTPqn1GwyOd2uiXCe WqXEsyOx1n/lHoX/AKcLP/bHPUjGx+qv/iX6H/4Rxf8Azw1JTsJKUkpSSlJKUkpSSlJKUkpSSlJK /ArtBox [ 0 0 836.22 595.276 ] xmp.iid:0B71896D20321168B34BA564586C664B 2011-06-24T13:12:55-07:00 Adobe InDesign 6.0 Excellent work. Amy, UK, "Your site and exercises have been a lifesaver! 2011-06-24T13:15:27-07:00 /Subtype /Type1 0000049429 00000 n 0000038724 00000 n 0000133921 00000 n g0droT9HvwkpKZbuyKunE3NMN3FrSdx2nadYH6Np+5JS1fpsDr2dMc1x9pADA9w9wMyRpA8e6Sly 0000084312 00000 n 0000002423 00000 n /AIS false IEYgDo9L9QX76+peQq/JanxYpu71n/lHoX/pws/9sc9OWsfqr/4l+h/+EcX/AM8NSU2OqU9OeW3Z Demonstrated on a model knee. See this image and copyright information in PMC. 30HQ!A^1!!Clq b+PPgj\VUi|?le`_\v02l0 #; endstream endobj 123 0 obj <>/Filter/FlateDecode/Index[17 68]/Length 21/Size 85/Type/XRef/W[1 1 1]>>stream 7 Patellar Tracking Exercises for Subluxation & Dislocation ])zf Hold for about 6 seconds, then return to the starting position, with your knee somewhat bent. 165 0 obj Epub 2015 Oct 9. 0000037107 00000 n 0000008669 00000 n Rest for up to 10 seconds between repetitions. HdHs5P3Sr9hdb/8AK/K/7Zs/8il7kO6vZyfulX7C63/5X5X/AGzZ/wCRS9yHdXs5P3Sr9hdb/wDK trailer pVMW1YRx35DM7NFdn6MOJdLd2zVrX1+HeOCSEuPwVTC63pn6EjLyK9tLHuDGWb7KYuZXIayQS8zx /BM /Normal % 0000009508 00000 n saved saved As you step up, try to keep your knee moving in a straight line with your middle toe. /metadata 2011-06-24T13:10:17-07:00 xMaSkpzMyvGstyN92ZVBJf6R9obsghkB0gzujmfuSUlxcWrJcbaMvLLajZS8Pc5vvjaSNwaDtnQ6 /Contents 183 0 R or xmp.iid:0B71896B20321168B34BA564586C664B << (Or you can have someone hold one end of the loop to provide resistance.). 0000248494 00000 n 0000007372 00000 n 256 0000003914 00000 n Unable to load your collection due to an error, Unable to load your delegates due to an error. /Type /Font XAOPX9ZPrARrm2ceX9yFpoM3/WXrzGtjKte97gxjGxLnHgDRAypIjZVX9ZevWM3farWOBLXMdtlr saved November 2016, 2. 0000029600 00000 n Biedert RM,Tscholl PM. xmp.iid:0B71896920321168B34BA564586C664B l+VA0lP61UxvbI0IkfBBSxvoa3e6xgae5cI0MJKUb6GxusYJO0S4aniElLi2ovFYe0vI3BoImNNY
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