The Best Exercises to TREAT Patellofemoral Pain, Chondromalacia, & Knee Arthritis

This knee rehabilitation program for patellofemoral pain syndrome, chondromalacia patella, and knee osteoarthritis is designed to be done 3 times a week for at least 6 weeks. Commit to the program and you will see significant improvements to strength, range of motion, balance, coordination, and functional abilities.
Quadriceps stretch - 30 sec on each side
Calf stretch - 30 sec on each side
IT band stretch - 30 sec on each side
Hamstring stretch - 30 sec on each side
Bodyweight squat - 2 sets x 15 reps
Straight leg raise - 2 sets x 15 reps each side
Glute hip bridge - 2 sets x 15 reps
Side lying clamshells - 2 sets x 15 reps each side
Side lying leg raise - 2 sets x 15 reps each side
Step ups - 2 sets x 15 reps each side
Single leg balance - 1 minute each side
► Things my patients have found helpful:
I get a lot of requests and questions about what equipment is ‘best’ for treating a variety of conditions. The following is not meant to be an exhaustive or definitive list. Please use it as a starting point. If you have questions, please discuss with your healthcare provider. With that said, I have tried a number of the products below, but not all. I have included some based on positive feedback from many of my patients. As an Amazon Associate, Dr Peng earns from qualifying purchases. If you purchase any product using the below affiliate links, you are helping Dr Peng maintain this channel.
Supplements
The following are Thorne supplements which are NSF certified. NSF independently assesses products without being affiliated with the companies that produce them. Not only do they certify that what’s on the label is in the bottle, they also do toxicology review to certify product formulation and contaminant review to ensure the product contains no undeclared ingredients or unacceptable levels of contaminants.
Boswellia Extract: amzn.to/3L00rYn
Turmeric & Curcumin: ​​amzn.to/47NacD9
Glucosamine & Chondroitin: amzn.to/44AVoow
Creatine Monohydrate: amzn.to/45JW9wq
Omega 3 and 6: amzn.to/45LTBh7
Vitamin D 5000: amzn.to/47T8MHs
Vitamin B complex: amzn.to/3L0Bdcm
Magnesium Citrate/Malate: amzn.to/3snHuZc
Magnesium Glycinate: amzn.to/45EZVYa
Soft Tissue & Rehab
Theragun: amzn.to/4363zJG
Massage ball: amzn.to/40BUC9f
Foam roller: amzn.to/4324E5c
Stretching strap: amzn.to/3U9a2iQ
TENS unit: amzn.to/3mcCqnI
Heating pad: amzn.to/49AhriE
Heating patch: amzn.to/47fkiMy
Resistance bands: amzn.to/3nFyb4C
Braces & Supports
Hinged knee brace: amzn.to/3U6oyrH
Neoprene knee sleeve: amzn.to/3Zzhsgt
Volar wrist brace: amzn.to/3KawW55
Thumb spica brace: amzn.to/3nHj9vl
Ankle lace up brace: amzn.to/3m6iR0u
Tennis/Golfer’s elbow brace: amzn.to/3ZEGgE1
Superfeet orthotic inserts: amzn.to/436tRf5
Recommended Textbooks & Resources
The Trigger Point Manual: amzn.to/4340cTt
Trigger Point Wall Charts: amzn.to/47SjGft
► Be Active. Live Healthy. Subscribe for more free videos like this: / @jeffreypengmd
► ABOUT ME
Jeffrey Peng MD is a nonoperative orthopedist and sports medicine specialist. He focuses on maximizing non-surgical treatments for sports injuries and orthopedic conditions. He specializes in using orthobiologics and ultrasound guided minimally invasive techniques to treat osteoarthritis, tendinopathies, and musculoskeletal disorders.
Dr. Peng is board certified in sports medicine and family medicine. He completed residency with the Stanford family medicine residency program and completed his sports medicine training with the Stanford primary care sports medicine fellowship in San Jose. He is an active faculty member for both programs and is excited about training the next generation of physicians.
Dr. Peng’s sports medicine clinic is located in Campbell, California.
Twitter: @JeffreyPengMD; / jeffreypengmd
Website: www.jeffreypengmd.com/
► Disclaimer
My content reflects my own opinion and does not represent the views or opinions of my employers or hospital systems I am affiliated with. They are meant for educational purposes only. They do not substitute for the medical advice of a physician. Always seek the advice of your physician with any questions you may have regarding your health.

[@amal-ix8qh]

افضل فديو شفته الباقي تمارين قويه ماحسها تناسب و تزيد الالم بجربه واشوف

[@stickyspanish9338]

You are amazing. Thanks

[@user-os7sc5tv3p]

Hello Dr, your program seems to be amazing, Thanks for sharing this. But I have pain, stiffness in back of knee, Could you please help me finding the reason for that and exercises for that and I also have arthosis in that knee.

[@desrianwilson]

Thanks for these exercises. They are very helpful. The video's title clearly states the conditions the exercises target. It's obvious that you would have been evaluated by a medical practitioner and given a diagnosis of one of the listed conditions if you plan to incorporate these in your exercise regimen. No rocket science here.

[@lavinlamar3894]

i don’t understand how you recommend squats when its the position that hurts my knees the most!!!!

[@igam2508]

It's a commonly recognised exercise that strengthens the muscles around the knee, therefore making them more effective at their job and less prone to injuries. Squats helped my recovery after I twisted my knee. He recommended half squats if you can't perform full ones, but if you struggle to move your knees in general, it's best to get a medical opinion before trying new exercises

[@HS99876]

👍👍👍

[@paulflores9802]

Do you have any social media accounts I can follow?

[@patrickmckeethen2143]

I’m at a loss, you have not evaluated “the patient” but you have a targeted exercise program. Do you treat every patient the same? The key to keeping one’s credibility is to stick to what you know. Guarantee tremendous improvement! Where is the usual reference to evidence-based research?

[@rbnc3553]

You seem a bit lost. Is this your first time on the Internet?