Published On

Time To Read

Share on Socials

Jun 20, 2025

More Resources

How to Tape & Stop Kneecap Pain (Patellofemoral Pain Syndrome)

Unlock & Decompress Knee Pain; Gone In 60 Seconds

Trekking Or Walking Poles 2 BIGGEST MISTAKES!

Popular Tags

knee arthritis

Knee health

knee cap pain

patellar tendonitis

Bob and Brad Recommend

Bob and Brad Knee Glide

$89.95

Patellofemoral pain or patellofemoral pain syndrome is an umbrella term for pain arising from your kneecap. The pain is generally felt around the kneecap or at the front of the knee. It is more common in people who participate in running and jumping sports.

Kneecap pain can be caused by trauma, but often it is caused by poor positioning of the kneecap. The kneecap is positioned within a groove on the end of your thigh bone. If the kneecap is deviated or tilted to one side, it can result in overuse or overload on the part of the thigh bone, resulting in pain, discomfort, and irritation.

The poor positioning of the kneecap can be caused by muscle weakness, imbalances, or tightness. The poor positioning of the kneecap can also be caused by issues with your hip or your foot. We will address these issues in the treatment video for kneecap pain.

Common Signs of Patellofemoral Pain (Kneecap Pain)

a. Pain when sitting prolonged period with the knee bent (cinema sign).

b. Pain with tight clothing that puts pressure on your kneecap when you bend your knee (skinny jeans).

c. Pain going into or coming up from a squat.

d. Pain going up or down stairs or hills.

e. Pain when wearing high heels or standing with knees hyper-extended.

Three Tests for Patellofemoral Pain (Kneecap Pain)

1. If you have “loose ligaments” or are “double-jointed jointed” you may want to skip this test. Push your kneecap back and forth and up and down. Look for tightness. Be careful not to dislocate. It may be tight in all four directions.

2. Push down on the kneecap and move back and forth. Increased pain and possible crepitus (crunchy noise) may be a sign of patellofemoral pain.

3. Squat down till thighs are level (if possible). Increased knee pain could be a sign of patellofemoral pain.

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

Bob and Brad explain what patellofemoral pain syndrome or kneecap pain is, the possible causes, and the signs and symptoms associated with it. Then they demonstrate 3 possible tests used to assess patellofemoral pain syndrome.