Fix Knee Cap Pain FAST! Exercises For Patellofemoral Pain

Home exercises to decrease pain under and around your kneecap! Improve your patellar pain with 8 great exercises to strengthen your hips and quads and improve your knee function and alignment. This pain is very common, but also very treatable with the right exercises.

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Pain under and around the kneecap is one of the most-common complaints of knee pain that I treat as a physical therapist. It can be miserable and limiting, but fortunately there’s a lot that can be done to fix it!

In this video I’ll share with you 8 great exercises that will help to improve the alignment and tracking of your kneecap and help you to feel better fast.

WHAT IS PATELLOFEMORAL PAIN?

So what is pain under or around your kneecap, anyway?

Your femur (thigh leg bone) comes down and terminates at your knee in 2 large condyles (balls). Your patella (kneecap) rides right in the groove between these 2 condyles as your knee flexes and extends.

Sometimes when your kneecap does NOT ride in this groove it can rub over one of the condyles. If it does this for a long enough time, irritation, inflammation, and pain can result.

Often this pain is felt under and around your knee cap.

HOW TO FIX PATELLOFEMORAL PAIN

In order to correct this problem, we need to promote exercises and activities that will correct where the patella rides in the groove. This includes exercises that will improve the kneecap tracking as well as those that will improve the hip strength and correct knee alignment.

BEST EXERCISES FOR KNEECAP PAIN

PATELLAR MOBILIZATIONS
STRAIGHT LEG RAISES
STRAIGHT LEG RAISE IN EXTERNAL ROTATION
SIDELYING HIP ABDUCTION
HIP HIKES
LATERAL BOX STEPS
REVERSE LUNGES
BAND WALKS FORWARD/BACKWARD
BAND WALKS LATERAL

⭐️ Remember - consistency and patience are key when dealing with pain like this! Perform these exercises daily and stay consistent and you should start to notice an improvement!

💬 Did you try the exercises in this video? Did they help your knee to feel better? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!

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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.

[dazanii]

1:47 Exercise 1 - Patellar Mobilization
5 to 10 sec | 10 reps
2:54 Exercise 2 - Straight Leg Raises
20 reps | 3 sets
4:04 Exercise 3 - External Rotation Straight Leg Raises
20 reps | 3 sets
5:03 Exercise 4 - Side Lying Hip Abduction
10 reps / 3 sets
6:04 Exercise 5 - Hip Hikes
10 reps | 3 sets
6:42 Exercise 6 - Hip Hike on Step
10 reps | 3 sets
7:00 Exercise 7 - Lateral Box Steps
20 reps | 3 sets
8:09 Exercise 8 - Reverse Lunge
10 reps | 3 sets
10:14 Exercise 9 - Band Walk Forward/Backward
10 steps both directions
10:59 Exercise 10 - Lateral Band Walks
10 steps both directions

Thank you!

[leighdominique]

1:48 Exercise 1: Patellar Mobilization
2:56 Exercise 2: Straight Leg Raises
4:04 Exercise 3: External Rotation
5:06 Exercise 4: Side-Lying Hip Abduction

6:05 Exercise 5: Hip Hikes
6:41 Exercise 6: Hip Hike on a Stair
7:00 Exercise 7: Lateral Box Step
8:08 Exercise 8: Reverse Lunge
10:14 Exercise 9: Band Walks
10:59 Exercise 10: Lateral Band Walk

[elee]

thank you. had pain in my kneecap for the past 2 weeks and could not walk properly. did the exercise in your video and by the end of the video the pain went away. amazing.

[CloudgendaryGameplays]

Wow! It worked like magic! I've been having knee pain for 6 days and it went away by doing the exercises just in 45 mins! Literally like magic! Thank you so much!

[corinnaburrows]

Wow!!! These exercises have helped my knee pain so much and I only started them 3 days ago! Thank you so much!

[samanthagallagher]

This is amazing. I had stopped working out regularly due to multiple joint issues. Decided to try and start exercising again yesterday and the first thing to start hurting was my upper kneecap. Today, I did these stretches and movements after a workout, after a painful walk up the stairs and- like magic, instantly, pain is gone!! Even going up and down the stairs. I cannot thank you enough! I will start doing these before and after my workouts!

[martinwaxenberger]

Had immediate relief after the first session. Thank you so much

[mmontgomery]

Bless you! Your video saved my shoulder from impingement, and now my knee pain. I appreciate your time!

[Yazmínmf]

I was just complaining to my husband that my knees were hurting from working out in the gym and then this video popped up 😅 and I do have flat feet so I will go watch those videos. Thank you so much!

[tellthetruth]

The first exercise immediately helped me.Thank you so much.

[kitchensink]

Been seeing a physiotherapist for this problem but none of the recommendations given there are as effective as this. Thanks!

[kittyhungshukyee]

Thank you so much Dr. Jared. You have cured my knee pain in just 45 minutes. Your method is amazing. I really appreciate it 🙏🏻🙏🏻🙏🏻

[l.o_]

This is absolutely crazy!! I’ve had pfps for 7 years it has gone but it came back brutally I’ve always struggled with inflammation when the patella goes out of place and hits my femur but this changed the game. I never thought I could shift patella with bare hands I did and now I feel so much better thank you from the bottom of my heart

[wandi]

Excellent exercises! I have to work my way up to doing 3 sets of most of these but I already feel better from my knee pain. Thanx! Stay safe. Peace.

[williamkriaris]

Thanks so much Jared I have been struggling with so much pain for the past year and a half I tried the exercises in this video and they have helped me out a lot. Cheers

[Glass.Mintz__]

I have had knee pain about 10 months know and Im only 17. I feel it was triggered by an elliptical machine I was using to exercise, I was on it for about 45 minutes everyday. I ended up going to one doctor, I had an ultrasound done on both knees and there were no signs of tears in the ligaments or anything; the results were negative for any possible injury. So blood test were done for juvenile arthritis and the results too came back negative. I went to another doctor to get a second opinion and all he did was look at the ultrasound results and concluded that there was nothing wrong with my knees, despite me telling him theyve been paining for months. I ended up googling different types of knee pain and found the PFPS is one that described the pain I was feeling. So I really do hope that this video can assist me in healing this knee😊.

[mattmccormick]

Hello. I was told by my orthopedic that I have patella Alta and I should just focus on riding a stationary bike to improve symptoms. Would these exercises benefit as well? Thank you

[pmaye]

You are very good at your profession. Thank You.

[Ramyapad]

Cant wait to do everyday for me after work as my left knee is paining much today love your channel much love your exercises much

[Tarekmad]

I have two questions please:
1. Should I do these exercises everyday?
2. Can i use a resistant band to straight leg raises?