5 Exercises to Alleviate Patellofemoral Pain
By: Christina Reeh, PTA
Glen Burnie Location
In this blog, we will explore five effective exercises that can be incorporated into your routine to target the underlying causes of patellofemoral pain and promote recovery.
Terminal Knee Extensions:
Sit on a chair or bench with your knees hanging off the edge.
Straighten one knee, lifting your foot off the ground.
Slowly lower your foot back down, focusing on engaging the VMO muscle on the inside of your knee.
Perform 3 sets of 10 reps on each leg.
Straight Leg Raises
Lie on your back with one leg straight and the other bent.
Lift the straight leg off the ground, keeping it straight and engaging the quadriceps muscles.
Hold for a few seconds, then slowly lower the leg back down.
Repeat for 3 set of 10 reps on each leg.
Clamshells:
Lie on your side with your knees bent and feet together.
Keeping your ankles together, bring your knee up towards the ceiling.
Hold for a few seconds, then lower the knee back down.
Perform 3 sets of 10 reps on each side.
Glute Bridges:
Lie on your back with your knees bent and feet flat.
Engage your glute muscles and lift your hips off the ground.
Hold for a few seconds, then lower your hips back down.
Perform 3 sets of 10.
Hamstring Curls:
Stand with your feet shoulder-width apart, holding onto a stable surface for support if needed.
Bend one knee and bring your heel towards your glutes, engaging the hamstring muscles.
Slowly lower your leg back down and repeat on the other side.
Perform for 10-15 repetitions on each leg, gradually increasing as tolerated.
Incorporating these exercises into your routine can be a valuable step toward alleviating patellofemoral pain. If your pain worsens, consult with a physical therapist or healthcare professional for a comprehensive evaluation and personalized treatment plan.
