My Top 4 Exercises for Patello-femoral Knee Pain
If you are struggling with patello-femoral knee pain, whether its in front of the knee, to the sides, underneath, and you have pain in a single leg squat (and less in a normal squat) then I have 4 exercises that are essential to get right to help you progress in the strength of the patello-femoral joint and surrounding muscles.
The secret is to reduce the knee translation over the foot, and increase the knee flexion by hinging at the hip to enable you to get more range in the joint. I call these 'regressions'.
1. Step Down (Regression)
2. One Leg Ball Squat (Regression)
3. Physio Lunge (Regression)
4. Knee Extension (Power band / Eccentric)
Tim Keeley B.Phty, Cred.MDT, APAM
Principal Physiotherapist
/ @physiorehab
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