Souza RB, Draper CE, Fredericson M, Powers CM. The influence of altered lower-extremity kinematics on patellofemoral joint dysfunction: a theoretical perspective. The influence of abnormal hip mechanics on knee injury: a biomechanical perspective. Hip strengthening prior to functional exercises reduces pain sooner than quadriceps strengthening in females with patellofemoral pain syndrome: a randomized clinical trial.

Dolak KL, Silkman C, Medina McKeon J, Hosey RG, Lattermann C, Uhl TL. Athletic injuries: comparison by age, sport, and gender. In one particular study, patients reduced their average pain from 8/10 to about 1/10 after simply performing high repetitions of these exercises 3 times per week for 8 weeks.ġ. 12 These exercises target your hip abductors (muscles that move your leg out to the side from the hip) and external rotators (muscles that rotate the leg in an outward direction). Recent research suggests specific and isolated hip strengthening exercises provide excellent results.

Improving the arch position of the foot, strengthening the side and back of the hip, and ensuring normal trunk position can all help in decreasing the ‘knock-kneed’ pattern and ensure the kneecap is aligned properly. 6 Ensuring the joint below the kneecap also has full hyper-extension will help properly seat the kneecap, which is typically accomplished through hands-on mobilizations and follow-up exercises.Īfter reducing the irritation and regaining full hyper-extension, it’s important to treat the joints above and below the knee including the ankle/foot, hip, and trunk. Initially, placing the kneecap in its proper position (taping it so that it better lines up with the femur) will help with irritation and typically has a drastic reduction in pain with normally painful activities.

Patellofemoral pain syndrome