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Physiobot® does not offer medical advice, diagnosis or treatment. Physiobot is not a replacement for a physical therapist or doctor. Please consult with your physical therapist or doctor if you have any questions about your symptoms and/or prior to initiating a new exercise program.

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TOP 5 EXERCISES FOR PATELLOFEMORAL PAIN

We are partnering with select gyms to keep you health, active and pain-free. Enjoy.

#1

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.

#2

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

#3

VMO Strength

This exercise targets the Vastus Medialis Obliquus (VMO.) This small muscle is a critical kneecap stabilizer, preventing poor patellar glide and patellofemoral pain. 

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#4

Quadriceps Strength

The quadriceps are some of the most important functional muscles in the body. When weakened, instability and pain often occurs.

#5

Gluteus Medius

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.

BONUS

Knee Icing

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.

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