Medical Disclaimer: PhysiotherAIpy provides general wellness guidance only and is not a substitute for professional medical diagnosis or advice.
Patellofemoral (Knee) Pain Exercises
Strengthen hips and quads to calm patellofemoral pain.
Reduce front-of-knee pain with controlled strengthening and alignment drills.
Common symptoms
- Pain with stairs/squats
- Kneecap ache after sitting
- Grinding when bending
Likely causes
- Weak glute med/quads
- Sudden training spikes
- Poor patellar tracking
Exercises
Side-Lying Hip Abduction
3 sets of 12 each side
- Lie on side, top leg straight.
- Lift leg slightly back and up, keep hips stacked.
- Control down.
Why this helps: Strengthens glute med to align the knee.
Wall Sit (Short Range)
3–4 holds
- Back on wall, feet forward.
- Slide down to pain-free angle (e.g., 45°).
- Hold 20–30s, rise slowly.
Why this helps: Builds quad endurance without deep knee flexion.
Step-Down (Low Step)
2–3 sets of 8–10 each side
- Stand on low step.
- Tap heel to floor slowly, keep knee tracking over toes.
- Return up with control.
Why this helps: Trains eccentric quad control and patellar alignment.
Safety first
- Work in pain-free or mild discomfort range (≤3/10).
- Avoid deep, painful squats early on.
FAQs
Can I run?
Reduce mileage and hills; add these drills 3x/week until symptoms settle.
Shoes/orthotics?
Supportive footwear can help; consider physio assessment for alignment advice.