Patellofemoral pain is what happens when your knee cap rubs against the groove in your femur (the thigh bone), in a way it is not supposed to.
This abnormal friction can wear down the cartilage under your knee cap, causing the pain you feel when you exercise, particularly walking and running.

The crucial way to improve patellofemoral pain is to strengthen the muscles that are weak, while stretching and lengthening what's tight.

Exercise 1 : LEG RAISE

It is important to keep your legs straight and slowly lower your leg with control.

Aim to take 3 seconds to raise, 3 seconds to hold and 3 seconds to lower. You should feel some fatigue in your quad muscles before you rest. Aim for between 5 to 10 reps. If you are completing 10 reps easily, you can put some weight on your ankle. Rest until you feel ready to complete another set. Aim to complete 2 to 3 sets, 2 to 3 times daily.

Exercise 2 : INNER THIGH LIFT

Slow and steady is the key with this exercise. Raise your leg up for 3 seconds, 3 second hold and 3 seconds down. You should feel fatigue in your glutes before you rest, so aim for between 5 to 10 reps.

If you are completing 10 reps easily, use a band around your knees for more resistance. Take a rest before your next set and aim to complete 2 to 3 sets, 2 to 3 times a day.

Exercise 3 : QUAD/HIP FLEXOR STRETCH

This stretch focuses on the front muscles of your hip and thigh.

Support yourself with a chair and stretch each side for about 30 seconds. Aim to complete 2 to 3 reps on each leg, 2 to 3 times a day.

Support :

Another solution that may help assist with Patellofemoral pain is to wear a knee support.

Choose a knee support that:

• Lifts, supports and stabilises your knee cap
• Is made from a breathable, flexible material that allows for activity
• Has a patella shield for extra knee cap support

Disclaimer:

- Please watch the video to view proper technique for each exercise.

- Please consult with your physiotherapist for exercises suited to your condition