.webp)
If you have not already done so, you may want to watch What Is Causing Your Knee Pain? Patellofemoral Pain Syndrome or Kneecap Pain? How to tell?
This is a six-week program of strengthening exercises designed to help stop kneecap pain.
Weeks 1 & 2:
1. Lie on your back. Straight leg raises (3 sets of 10).
2. Isometric Quadriceps with knee bent to 90 degrees (2 sets of 10- 3 second hold)
3. Mini squats to 40-degree knee bend. 4 sets of 10.
4. Hip Abduction (side lying) 2 x 15. 10-second hold.
5. Clamshell with resistance band 2 x 15 10 second hold.
6. Fire Hydrants 2 x 15 10-second hold.
Weeks 3 & 4:
1. Wall Slide 0 to 60 degrees (3 sets of 10). Strengthening Exercises to Help Sore Kneecap Pain (Patellofemoral Pain Syndrome) 4
2. Step up/down 8 inch (3 sets of 5)
3. Lunge to 45 degrees (3 sets of 10)
4. Pelvic Drop (2 sets of 15, 10 sec hold) (On Step)
Weeks 5 & 6
1. Single leg stance (3 x 30 sec) Open/closed eyes on mat.
2. Walking- progressive increase
3. Running- progressive increase
Check out the full Knee Pain Relief Program series of videos, along with downloadable guide sheets, here: https://www.bobandbrad.com/health-programs/knee-pain-relief-program
