Fix Knee Cap Pain FAST! Exercises For Patellofemoral Pain
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- Опубліковано 26 жов 2022
- 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.
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Did you try these exercises? What did you think? I know how INCREDIBLY effective they can be and hope you find the relief you're searching for! Also - if you're interested in more great exercises to help your knee alignment please check out this video on T&T: ua-cam.com/video/xac4g75KhcM/v-deo.html Hope you feel better soon! 🙏🏼
Hey ...can I do these for condromalacia patellar. Grade 2
I'm doing these and this is great! My question is, how often should I do this? Every other day? Every day?
Can't thank you enough!
It's been 6 months since I wrote you. Just wanted you to know I've been doing several different knee stretches from your videos. I'm so proud of myself ! I've started working out dally to your videos. Poster, stretches, and core work outs. Still finding what's best for my body. But I feel soooo good. I love the videos you talk through and do the exercises w us. Thank you so much !
LEO Y Yazmin.❤❤
These saved my knee. I was seeing chiropractors and massage therapists for a couple of years. I did these, and the pain went away after the first session. It's amazing!
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!
Thanks for helping others out!
Thank you!!!
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
(needed this for my exercise :))
Bless you! Your video saved my shoulder from impingement, and now my knee pain. I appreciate your time!
Glad it helped!
The first exercise immediately helped me.Thank you so much.
You're welcome! So happy to hear it helped!
Wow!!! These exercises have helped my knee pain so much and I only started them 3 days ago! Thank you so much!
Great to hear! You are welcome!
How u doing now
Thank you gonna do this every day
Good video!!!! Straight to the point!!!!! Thank you!
Excellent videos as always. Thank you! ❤️
I appreciate it!
Great stuff keep the great work up !!!
I love this! I have really bad knee pain so this is going to be very useful. Thank you for posting! Love all your videos!!
You are very good at your profession. Thank You.
Thank you so much, P Maye! Hope they help you!
good to see you again and thanks for the sharing
Thanks for sharing this video, very helpful. I can see the difference in my knee as I followed the instructions. 🙏🏼👏👍
You're so welcome!
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!
Great to hear and you are very welcome!
Most appreciative for the better understandding of this common pain.Excellent exercises with precise instructions to get my patella back in place and also tone and tighten - thanks so much for the professional video and informative information. Best videos Jarad, you chat fast but I could keep up and just replay & replay- Cheers El.
You're very welcome!
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
You are so welcome! Happy to help!
Very helpful. Thank you.
You're very welcome, MariBodi Beauty! Hope they help you and thanks so much for commenting!
Thank you very much .
You are the best .
God bless you 🙏🙏❤❤👍👍👍👍
You're so kind, Ha Tran! Thank you so much! Hope they help you and I appreciate your comment!
Thanks a lot ! It's very well explained and feeling excited to try doing them
My pleasure 😊
Had immediate relief after the first session. Thank you so much
That is wonderful news! Thanks for sharing!
Same! Amazing video. Thank you, Dr. Jared.
Agreed! Great exercises! Relief after the first session! I wonder how many times a day it could be done?
Thanks for the information.
My pleasure, Brian! Thanks for watching, thanks for commenting, and I hope you feel better soon. 🙏🏼
Thank you so much Dr. Jared. You have cured my knee pain in just 45 minutes. Your method is amazing. I really appreciate it 🙏🏻🙏🏻🙏🏻
Oh, how great to hear! You are welcome!
Been seeing a physiotherapist for this problem but none of the recommendations given there are as effective as this. Thanks!
Oh, great to hear these are helping!
Very helpful!! Thank you so much
Glad it was helpful!
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.
Great to hear! So glad it helped.
Love these
thank you so much for sharing this ❤
You are so welcome!
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
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!
Great to hear and thanks for sharing!
I’m also going to start today
Thank you for this video! I will be giving it a try!
Hope you like it!
Always great & helpful videos,thank you so much
My pleasure, Daniel Nargiso! Thanks so much for commenting and I hope they help you out!
fantastic - thanks so much
You are welcome!
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.
Great to hear!
very good video! I'll subscribe
hey Jared, thank you for your videos. They've helped me manage my neck pain. Looking forward to trying these and hopefully getting back to running post this. Could you also make a video for better spinal posture?
Your Amazing And Thank You for sharing This Complete Video
You are so welcome!
@toneandtightighten this is my first of patellofemoral Syndrome before doing exercises what are some good warm up reccomendations? And how can I rest it and elevation?
SUPER USEFULL!
Glad you think so!
Thank you so much for the video. I am a hockey player that underwent mfpl surgery and this is a huge help. Thanks!!
You are welcome! I hope you feel better soon!
Thanks!
You are so welcome! Thank you so much for your kindness and generosity! Much appreciated.
Great video!
Thanks so much!
Helpful..Thank you❤
My pleasure, Shine Your Light With Raz! Hope they help you and thanks so much for commenting!
Great 👍👍 Thanku sooo much Sir
Most welcome!
Thank you 💜
You're very welcome, Marta! Hope you feel better soon! 🙏🏼
Excellent set of excercises! Many thanks for all the content you provide here for free!
I appreciate that!
Thank u so much 👍🏻👍🏻
You are so welcome! I hope these exercises are helping you!
Thanks a lot, my doctor diagnosis is exactly what you said. Can you please tell me in which position I can rest my leg without hurting?
Cant wait to do everyday for me after work as my left knee is paining sooooooooo much today love your channel soooooooooooo much love your exercises sooooooooooooo much
Always a joy to hear from you, Ramya! I hope these help you to feel better!
Show some more exercises about knee gap thanks for all have done
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
You are so welcome!
How long did this take you??
@@johnmcnulty1606 how long did what take me? Healing?
@@l.o_2042 yes
@@johnmcnulty1606 tbh my case is actually complicated pfps runs in our family it’s mostly because of a weak quadriceps tendon. My uncle and dad have a very unstable patella while mine only hits the femur sometimes on the lateral side if I don’t maintain specific exercises and an active routine. I had it for more than 8 years I visited a huge number of doctors who were only confused. In the end my last doctor told me to become an athlete since my case can come back anytime I lack movement. What really helped me regain my normal lifestyle was physical therapy especially TENS and ultrasound now I’m almost free of edema and can start exercising again after major injuries like retinacular tear on both knees, chronic pain,knee cyst and more. So it can’t be healed it has to be maintained in my case
Thank you 🙏
You’re welcome 😊
Thank you so much this really helped I will be doing this every time u get knee pains
I get knee pains
You're so welcome!
Thank you so much for providing these exercises , my question is how long should I keep doing these workouts till I see better results and how much time approximately does it take to heal ?
Can you please tell me how long it takes of doing these excercises to see the pain going away? And also how often should you do the excercises each day? Thank you so much.
Thank you for these exercises. Very helpful and very well explained and demoed.
I jammed my right big toe many years ago and it feels like the big toe bones got knocked out of natural alinme t so the metatarsal head looks bigger than my left foot and it will not flex as much or move away from the second toe as much.
Do you have any videos addressing big toe joint problems?
Hey Jared! You are incredible ❤️ can you pleaseee do a full follow along routine for poor posture rounded shoulders in real time? It would be very much appreciated 😁
Thanks for the suggestion!
@@toneandtighten you’re the best.❤️
My goodness, these work. I am 68 years old and started have knee pain a couple of years ago. These exercises are effective and easy. Thank you.
You're so welcome!
Thanks for the great video. I was just watching another you tube video and was certain my knee pain was the tendon attached to the bottom of my kneecap and now that i have watched your video I think I have what you sre describing. I have pain at the bottom of the knee which sometimes feels deep inside. A bit confused now so will have try the different exercises from both videos. Love the channel. Thanks
I hope you feel better soon!
You always help thank you so much I have a football match this Sunday
Thank you so much, Kyle The great! And good luck with your match this weekend!
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!
Oh I'm so glad you saw this then, YasmínMMF! Sorry to hear about your knee pain and I hope these help you out! Good luck!
@@toneandtighten I saw the other two videos for flat feet and I did use some of those exercises in my physical therapy sessions last year. Obviously I should continue them and also incorporate the others ones in your videos. Thank you!
Which ones are the ones for flat feet, I think my knees hurt because of that
very helpful. can you also do a pudendal nerve pain relief exercise video please
Thank you doctor for these useful exercises, i tried them today for the first time and i feel a little better
Glad you like them!
Thanks
No problem!
SUPER!!!!!!!!!!!!!!
I haven't watched the whole video but it looks like it'll definitely help me. My knee cap has been hurting faintly when I use the stairs, but no swelling or redness. And my right knee cap feels a bit different to my left. I try not to freak out about it since I know it's not swelling or anything like that. That it's probably just weak. I did messed it up from jumping out of the car a few times during a road trip
Hi,the videos for knee pain helped me a lot thank you ,I was wondering if you have any exercises for siatica pain ,thanks!!!!
Yes! ua-cam.com/play/PLT4Yite3Tx5mZqXckQTYNtCSah0jtTu0B.html
hi doc i just wanna say thank you, my knee is better and better because of this exercises!!
Thank you so much
You're very welcome!
Hi This video helped me. How many days a week do you do this? 2 times?
Very nice
Thanks!
You're a genius
Thank you for the exercises. You mention the pain on the outside of the knee but mine is on the inside. Do I need to change something in the first exercise?
Hey Dr Jared could you do a video for proper bulking and proper cutting? 💯💪
Hello doc, i hope you’re doing good.
I have sick scapula just want to know some exercises 😅
I have two questions please:
1. Should I do these exercises everyday?
2. Can i use a resistant band to straight leg raises?
thanks so much
You're welcome!
@@toneandtighten 😊😊😊
Great ideas. I have mild knock knees.. could that be causing the patellofemoral pain and misalignment of the knee cap?
Great video. I over stretched my left leg, coming off my mx bike.i can bend it fine but when I hold a stretch straight leg slight pain?
Hey Jared. My MRI revealed partial thickness fissuring lateral patella facet. Do you have a specific video for that where I can naturally treat this without surgery or do you have any recommendations? Thanks in advance
Very informative video. I was recently diagnosed with patellofemoral syndrome. The pain is fierce. Starting PT tomorrow. Thank U.
I hope you feel better soon!
I sat on my heals and leaned back a little too far and had throbbing pain all over, below and surrounding knee. 1 week later still have pain below knee (tender when touching)as when walking my knee sometimes goes backwards and injures it again. I did this 10 years ago and it took a month to heal.....going to watch video and do your recommendations and report back as I have a golf tournament in 18 days. I posted on your other video, however I just saw this one that deals with pain
Can you make a playlist/videos for exercises specific to people with low mobility/limited mobility due to car accident/MVA? :)
Hey Dr. Jared, could you make a video of "cervical herniated disk exercise".
Thank you in advance.
Best wishes, Igor
Thanks for the great video. While standing up with one leg off the ground, when I go into plantar flexion (foot and toes pointed down to the ground by squeezing calf) and then try to produce knee flexion (bring my heel towards my butt) it’s very difficult and I get a lot of pain in my knee which feels like it may be under my knee cap. I get this pain when I play tennis specifically when I lift my foot off the ground while running. Is this possibly the pain you’re referring to in this video and do you suspect these exercises will help?
Hi there- thanks so much for your videos! They are incredibly helpful. Does Patellefermoral Pain Syndrome mean cartridge damage? Generally the only time I have pain is when I play football but it is disheartening as I fear that I may never be able to step onto a football pitch ever again
Ok did this too. My right knee has been an issue. These exercises have made pain disappear overnight
That is great to hear!
Are these exercises that will always have to do to reduce the pain temporarily, or if I do it enough it will full recover my knee pains
@toneandtighten Doc, are we supposed to do all 10 exercises each time we do this? Or are some of them target the same area? How many times in a week should we do this?
Would these exercises help with Petella Alta?
Thank you
I have pain and lot of weakness around the knee cap on the back leg during the single leg lunges. What does this typically indicate?
after one day the stiffness went away, thanks man!!!
No problem!!
Im 25, always active and recently my knee has been killing me whenever i load it or squat down really. First exercise made me feel new again! Time to keep it ip.
Way to go! Keep it up!
Hey Jared, Firstly, I would like to say that you’re videos are very informative and quite helpful. Secondly, for me just watching your videos motivates me to do well in my course and since your a Doctor in Physiotherapy do you have any advice for a student who has started his physiotherapy course? Thanks!
I just did these at 38 weeks pregnant after a work out made my knee pain flare up and these helped almost instantly. I know a lot of pregnancy related has to do with hormones and ligament loosening as well as weight gain, but still to have some immediate relief is incredible. Thank you! I am going to save this video b/c I think it will be helpful for postpartum recovery as well.
I am so glad it helped!
Hello, I'm uncertain if you'l come across this
comment, but I have a question I'd appreciate if
you could address
Firstly, thank you for providing such a detailed
video and sharing your valuable knowledge.
I've been experiencing pain in the back of my right knee for the past three weeks. The team physio advised a 7-day course of anti-inflammatory pills, which somewhat alleviated the back knee pain after 10 days. However, I started feeling discomfort in the knee next to the ligament. The physio mentioned that my patella had slightly shifted but assured me it's not a serious issue, and I should recover in about a month. I just came across your video and wanted to ask if I should proceed with the exercises you recommend. My knee doesn't click, but there's persistent pain on the inner side when I bend it, walk, or climb stairs. What exercises would you suggest to help me return to sports and overcome this pain?
I have been diagnose with Osteochondral defect in the lateral patellar facet, medical term🤷♀️, will these exercises help repair my knee and stop the pain?
I really appreciate your great work. You have helped many by your videos. Keep it the good work🇰🇪👍🏿
I appreciate it!
Thanks for this. Have a runners knee. Gonna plug this into my warm up routine 👍
How’d it go?
I just started a position that requires up to 15 miles of hiking a day. This video helped, not only immediate noticeable results but I'm sure my range of motion will improve too
So glad it helped!
I was diagnosed with PFS and see a physical therapist. I noticed the pain comes back the moment I challenge myself. It’s around the patella especially the inner upper right of the patella (on both side). What exercise would be the most effective? I can’t go up the steps or up hills.
for those last 2, the front and back and then the side to side, can you put the band around your ankles? Or does it have to be around the knees?