Patellofemoral pain is pain under and across the kneecap. Sometimes when your kneecap doesn’t track properly within the groove, it could actually rub on either side of the bone. If this happens for a protracted time frame, it could actually cause irritation, inflammation, and pain. This video can assist relieve the patellofemoral pain. Buy a worksheet with these Patellofemoral pain stretches & exercises:
Starting up with mobilizing the patella/kneecap can assist loosen the realm up before starting exercises.
Straight leg raises (SLR), SLR with external rotation, hip abduction, and hip adduction are great ways to work lots of the muscles across the knee that may be causing the tracking issues.
Finally, hip hikes are a pleasant progression to standing exercises.
Related Back Pain Relief Videos:
Patellar Tendonitis Exercises & Stretches for Pain Relief:
Patellofemoral Syndrome Exercises & Stretches:
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Relieve Kneecap Pain – Patellofemoral Pain Syndrome Stretches & Exercises
00:00 – Relieve Patellofemoral Pain
01:28 – Patellar Mobizations
03:18 – Straight Leg Raises (SLR)
04:30 – Straight Leg Raise with External Rotation
05:19 – Sidelying Hip Abduction
06:08 – Hip Adduction
07:00 – Hip Hikes
SUBTITLES, DUBS & TRANSLATIONS: This video features English subtitles in addition to subtitles & translations for a lot of other languages. Learn turn them on/off by watching this video:
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All subtitles, dubs & translations are computer-generated, so that they is probably not 100% accurate, but we hope they’ll give more people the chance to enjoy our content.
DISCLAIMER: This content (the video, description, links, and comments) is for informational purposes only. It’s general in nature and will not be intended to be medical advice, nor does using it create a physical therapist-patient relationship with you. Before starting, seek the advice of your individual healthcare provider for a correct diagnosis and to make sure this content and any included products are secure and appropriate for your individual medical and physical condition. Stop immediately for those who experience pain. Ask Doctor Jo, LLC makes no representations in regards to the accuracy or suitability of this content for you. By voluntarily using this content, you assume all risks for any resulting losses, injuries, or damages.