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.
Related Back Pain Relief Videos:
You may also like
In this video, I will talk about the different symptoms for each cause of Sciatic Nerve Pain, and show a stretch and exercise to help for each one.
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.
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.
These knee stretches and exercises in bed are a great way to help relieve knee pain in the morning before getting up, and/or when going to bed at night. And they don’t necessarily need to be done in bed, they can also be done on the couch or floor.
Leg pain and/or swelling in the legs can cause a lot of problems, and it can also prevent you from activities and even walking. Here are 5 easy ways to help reduce leg pain and swelling.
A TENS / EMS Unit can be a great tool for helping to reduce and relieve knee pain. It can also help retrain weak or injured muscles. Here are a few wireless & wired pad placements to help relieve knee pain.
These knee pain relief stretches & exercises don’t necessarily need to be done in bed, but they may help relieve knee pain in the morning before getting up, and/or when going to bed at night.
