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Strengthening Exercises to Help Stop Kneecap Pain (Patellofemoral Pain Syndrome)

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



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