Treat Knee Cap Pain (Patellar Mobilization Technique)

Dealing with knee cap pain? Here are some quick techniques to mobilize your patellae and keep your knees healthy.

I got a question from Jackie inside the Precision Movement VIP Lab on Facebook, who said she'd had a fractured patella, and now she wants to make sure it's moving properly.

I wanted to make a video on knee cap pain because it is common as we age. Taking steps to address (or prevent knee pain) now means that you don't develop compensatory mechanisms down the line. Because compensation, if left unchecked, usually means pain and stiffness down the road.

This technique takes three different approaches to rehab the tissue around your kneecap. First, you’ll get your patella moving passively. This also lets you feel for anything abnormal like swelling, stiffness, or scraping.

Next, you’ll work on auto self-myofascial release of your patellar tendon (which inserts into your tibia). Finally, you’ll break up the tissue in your quadriceps tendon, which attaches the top of your kneecap to your quads.

ASMR breaks up any scar tissue or adhesions in the tendon, allowing the fascia to glide smoothly.

If you're in a similar situation, or you just want to prevent knee pain, check out this video because we're gonna go through some quick techniques to help get the patella (kneecap) moving properly through all the ranges of motion.

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The medical information on any/all of our content is provided as an information resource only, and is not to be used or relied on for any diagnostic or treatment purposes. This information does not create any patient-physician relationship, and should not be used as a substitute for professional diagnosis and treatment. Please consult your health care provider before making any health care decisions or for guidance about a specific medical condition.

[Robert_brinkley]

Thank you so much my knee tendon has been bothering me for about a week after I had a bad jump playing basketball I watched this video did your things and I got up and was completely healed!! It was like magic god has a place for you!

[janeweller]

Your videos are superior to anything I've seen on line. Thank you Eric. AWESOME.

[jac]

Hi Coach E - Jacquie with the fractured patella here - this is incredibly helpful for me and hopefully for others - I actually have been avoiding really moving the patella with my fingers, probably because of the pain it previously went through but this has given me something I can regularly do and get back to not being scared of it. Again, thanks so much!

[joesefr.]

I sent this to my PFJ patient who I'm managing over the phone, I only send the best quality videos to my patients ;)

[effentjes]

This was helpful. I am recovering from a displaced tibial plateau fracture. My knee is terribly stiff. I only was allowed to started PT yesterday, 8 weeks PO. Doing these exercises, my knee said, "Oh yeahhh, I am feeling a bit better!"

[haryantoharmonika]

This technics help me a lot and I can walk and do my regular exercise 🙏🙏🙏
Thank you so much
Love ❤️ from Indonesia 🇮🇩🙏

[marlabarrile]

Best knee pain video I have seen. Thank you!

[brianbastien]

This is an excellent video. Helped me a ton.

[mrbonanza]

Thanks for this video which is awesome to have in a country with rubbish healthcare! You're amazing for answering all these comments!!! I have pain and swelling underneath my lower edge of my patella and popping on the downwards motion of the squat. I tried these exercises and while most of them feel good, pushing down on the tendon below the knee and straightening my leg leads to a popping or crackling sound and I can feel things moving around. Is this a good exercise to do despite this? Any clues to what might be going on? Appreciate your time!!!

[FloydManFloyd]

Great video. My patella moves in all directions except down and is painful after playing soccer. Which tendon would it be most important for me to work on? Thanks.

[ImKrissLee]

Wow! I never knew I could move that before!!

[purewater]

Eric, I bought your shoulder kit. I know it came with the instruction but can you do a short video to get started with the kit? Thanks

[sauravpatwardhan]

Hi, Love your videos. They are super helpful. I have a severe Patella Alta and have had a previous MPFL injury which led to patellar dislocation. Also have problems with patellar tracking.

My knee cap moves around a lot and I have to wear a brace while playing. Will patellar mobilization exercises be detrimental for me since I want my patella to move around to a lesser extent?

Appreciate your help. Thanks!

[orlandocastejon]

Thank you so much i play sports and my nees hurt a ton now they are better thank you :DDDD

[theon]

Might be a silly question, but how can one identify where their patella is? Maybe mine is just immobile/stiff, but around my knee I can’t seem to make anything “move”

[Chris-tqhh]

Thanks a lot for this! I have a question about why my kneecap is in pain. So around 4 years ago i dislocated my right knee, after 3 weeks of it being in a cast it was perfectly fine. However, now my left knee, that I did not injure is much weaker than the right knee that was dislocated. Do you know the means for this, and how I can stengthen it to be the same strength as the right one?

[thetalkingtoucan]

Just a question please - when I move my knee cap as you have shown is make a grinding sensation? Is this normal ? And should I continue to do this everyday while my knee is healing? Thanks

[khinmaung]

Hi Coach E, I just wanted to ask if I can do this technique while there is swelling around the area. And what to do if the movement is stiff. Thank you!

[judymann]

I am two months post total knee replacement and can't move my Patilla. Is this the best method for me to gain movement? Thank you.

[sovannayak]

Should I start doing this exercises even if I am feeling the pain? Or, wait for no pain and then start?