How to Fix Patellofemoral Pain Syndrome (Clicking Knee)

A patellofemoral pain syndrome often causes pain and a clicking knee when squatting, climbing stairs, sitting on the knees and getting up after sitting for some time.

The patellofemoral pain syndrome is caused by the kneecap (Patella) not "sliding" properly through the grove of the femur (upper leg)

The good news is: the pain syndrome can be fixed with the right exercises and stretches!

The exercises we prescribe are simple, effective and can be easily performed from the comfort of your own home!

Time Stamp:

00:00 Introduction
00:46 Quick Knee Anatomy
01:29 Strength 1: Easy Vastus Medialis Oblique (VMO)
02:33 Strength 2 Advanced VMO Teraband
03:00 Strength 3 Advanced VMO Ankle weight
03:32 Strength 4: Standing VMO
04:26 Strength 6: Seated VMO
04:50 Strength 7: Advanced Seated VMO Teraband
05:30 Strength 8: Wall Slide
06:41 Stretch 1: Quadriceps
07:25 Stretch 2: Advanced Quadriceps
07:45 Stretch 3: Hamstring (2 Variations)
08:56 Stretch 4 ITB band Seated
09:49: Stretch 5 ITB band Standing
10:32 Outro

More information about our clinics can be found on:

Milton Chiropractic Clinic
2 Ely Road
Milton, Cambridge
CB24 6DD
United Kingdom
Tel: [phone]

Fornham Chiropractic Clinic
Unit 10
Fornham Business Court
Hall Farm
Fornham St Martin
Bury St Edmunds
IP31 1SL
United Kingdom
Tel: [phone]

#kneepain
#patellapain
#kneepainexercises

[idforchrome]

The good news is, we finally have someone who give solutions to our daily pain problems.

[sandrastory]

Thank you for the knee exercises my knees are so painful one I can’t straighten and both are always sore I had to quit my job the pain was so bad I’ll try these exercises hope they work.

[futeenu]

Thank you so much for this video!! I have this on my knee and I thought it was because I was fat but even after losing a lot of weight the clicking sounds didn't go away even tho now I can run and jog without any paid.

[nice]

I tried these three exercises and now I feel much better. My knees started to function again. Thank you.

[adamschwartz]

These stretches and exercises make more sense to me than the ones I was given by the assembly-line physical therapists at ATI. I'll start doing them today. Thank you.

[yolandac]

I just found you tonight. I thank the Lord I did. I first saw your video about the hump in back of your neck exercises. They look so VERY EASY. I decided to subscribe and check out your other videos. This is the 2nd video & again also suffer from this. My right knee causes me pain. I can’t wait to try your easy exercises. Thank you for posting & making it look so easy. You’re a God send. Thanks 😌

[christineandbryonrose]

I'm so glad I found your channel, not only are you good at what you do but you have a great positive attitude that rubs off on me. Also, I've been going to physical therapy for 3 months and they have never shown me any of the great exercises that you come up with that helps so much more! Thanks

[yehudacern]

After just a few repetitions, my knee rarely clicks, thank you so much

[jessw]

BRILLIANT. I have been asking my osteo for years for exercises without luck. These exercises are making a big difference to my life along with several other vids on your channel. I can't thank you enough. 🤗

[kathryngaudreau]

Thank you so very much. I had the hump on the back of my neck. Your exercises where instant. I’ve talked to my sister about you. You’re like a secret weapon against aging!

[esanjuanh]

Thanks a lot! I have been doing the exercises for 3 days and the clicking is almost gone and I feel much more confident with my knee. I got this problem from too much cycling, I hope I can go back to the bike soon.

[philhenson]

Excellent! Very clear demonstrations, simple enough to use so I will be motivated to use. This saves me a whole lot of money going to a licensed physiotherapist, and I can do all of these in my home. Thanks for sharing.

[robertpina]

Excellent video once again Doc!. Love that you don't use props, make jokes, straight to the point. Get something new to try every time, wish you where here in PHX, AZ USA!! Keep them coming!!💪

[Lamara]

Thank you for this, it gave me more options to release that pressure in my knee. Just following these movements along with you released the pain in my knee.

[bettylynneboop]

I love your channel it hurt watching that I'm in the Hospital with a broken back I can't explain the pain some exercises would be appreciated thanks again👍♥️

[martinwhelan]

Thank you, great support and really clear, straightforward directions, thanks again

[madhusagar-storytale]

Thank you so much ! You’re an angel helping people live pain free lives. God Bless you always !!

[louwagner]

Amazing tips ! Thankyou !! I had ACL surgery two years ago and still have intense pain in that knee every now and then + i always hear the clicking noise, when kneeling etc. So this is really appreciated and helpful!

[jacquelineq.]

Whoever wants to improve and heal will appreciate your knowledge and time and won't be bored. Thank you for sharing 😊

[decorfanatic]

Your buffalo hump video popped up and I’m really thankful it did! Thank you for sharing your knowledge and these videos. I have back, knee, and neck pain. I’ve had bilateral shoulder rotator open surgeries and they feel much better now. These exercises are really helping all the other pains I have. I have forward your channel to my daughter as well for her pain. Much success to your channel and business. Thank you again! 🙂 🙂