Patellofemoral pain syndrome, or “runner’s knee”, is one of the most common types of knee pain. It occurs when the kneecap rubs on the end of the thigh bone and creates friction. This is a biomechanical issue, and is irritated with activities like running, going down steps, squatting, or lunging. The biggest reason for this type of knee pain is actually due to weakness in the hip, particularly in the muscles that control side to side motions. Activities like running and squatting strengthen the front to back muscles, but the muscles that control side to side movement are weak in comparison. This workout series is designed to strengthen the muscles you need to keep your knee aimed forward with exercise, which will help keep the kneecap in better position and reduce the friction behind the kneecap.
Disclosure: These programs are not meant to be a diagnostic or treatment as each person and each injury is different. This plan is best used as an educational guide on typical exercises that can help a variety of conditions. Not all of these exercises are necessary for each injury, and some may actually be harmful. You should always consult your healthcare provider or physical therapist to ensure that you have the best program for you. Please do not continue these exercises if symptoms worsen, and each exercise should be moderately challenging and never unsafe or painful.