Patellofemoral pain is pain under and around the kneecap. Sometimes when your kneecap does not track properly in the groove, it can rub on either side of the bone. If this occurs for a long period of time, it can cause irritation, inflammation, and pain. Most commonly, this pain is felt under and around your knee cap.
Starting off with mobilizing the patella/kneecap can help loosen the area up before starting exercises.
Straight leg raises (SLR), SLR with external rotation, hip abduction, and hip adduction are great ways to work many of the muscles around the knee that might be causing the tracking issues.
Finally, hip hikes are a nice progression to standing exercises.
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These knee strengthening exercises don't require using a lot of weights. If you have knee pain, consider using knee compression sleeves to help increase circulation and reduce swelling & pain.
For knee pain exercises and stretches to work, you must work all the muscles around the knee. There are several that cross over the joint and help with movement.
Knee pain strengthening exercises should focus on strengthening the muscles that attach to and cross the knee joint. Strengthening these muscles will help keep the knee strong to relieve knee pain and reduce knee injury.
Often a tight quadricep muscle can cause knee pain. My favorite exercise for this area is a quad set. It’s great for knee, hip, and thigh area.
