Quad/IT Band Stretch
The quadriceps and IT band are located on the front and outer thigh. When tight they can cause the kneecap (patella) to glide incorrectly, leading to irritation and pain.
IT Band: Foam Roll
This exercise can be a bit uncomfortable, but VERY effective at improving IT Band mobility and reducing patellofemoral pain.
Short arc quads
Short Arc Quads
This exercise targets the end range of knee extension strength. This range often weakens following a knee injury, leading to knee buckling and pain.
The quadriceps are some of the most important functional muscles in the body. When weakened, instability and pain often occurs.
The gluteus medius is located on the outer hip. It may seem strange to target the outer hips for knee pain, but research shows strengthening this region is key to reducing poor kneecap glide and patellofemoral pain.
Swelling can restrict knee range of motion, decrease strength and slow the healing process. Icing combined with rest and therapeutic exercises can jump start your recovery.