Procaryote
Knee

Patellofemoral pain: exercises for kneecap pain

Patellofemoral pain syndrome causes pain around or behind the kneecap, especially on stairs, after sitting for a long time or when running.

Strengthening the quadriceps and hip muscles, and controlling the knee during movement, are the go-to exercises.

Stages of rehab

  1. Adapt painful activities and start strengthening with isometrics.
  2. Strengthen the quadriceps, glutes and hip abductors.
  3. Work on knee control (squats, step-ups, lunges), then return to running.

Recommended exercises

Active Quadriceps Contraction with Hand FeedbackActive quadriceps contraction with hand feedback, 3 sets, 10 repetitions, hold for 5 seconds each Assisted Deep SquatAssisted deep squat, 3 sets, 8 repetitions, controlled range of motion Controlled Knee ExtensionKnee extension, 3 sets, 12 repetitions, controlled movement Controlled Stair ClimbingStair climbing, 3 sets, 10 repetitions per leg, controlled ascent Controlled Stair Descent for Knee StrengtheningStair descent, 3 sets, 8 repetitions per leg, controlled movement Dynamic Glute Bridge with Ball Between KneesDynamic glute bridge with ball, 3 sets, 12 repetitions, ball placed between knees Forward/Backward Step Down for Knee StrengtheningForward/backward step down, 3 sets, 10 repetitions per leg, controlled movement Glute BridgeGlute bridge, 3 sets, 12 repetitions, controlled ascent, hold 2 seconds at the top Glute Bridge HoldGlute bridge hold, 3 sets, hold for 20 seconds, 30 seconds rest between sets Glute Bridge on HeelsGlute bridge on heels, 3 sets, 10 repetitions, hold 2 seconds at the top Glute Bridge with Specific Quadriceps ContractionGlute bridge with specific quadriceps contraction, 3 sets, 10 repetitions, hold for 3 seconds at the top Isometric Bridge for HamstringsHamstring isometric bridge, 3 sets, hold 10 seconds, rest 30 seconds

See all knee exercises →

Practical tips

Are you a physiotherapist?

Add this exercise to a personalised program in Physia: the AI builds the program in 30 seconds from the condition, then you send it to your patient by link, QR code or email.

Create a program for free Discover the software

Patient? Ask your physio to send your program to the free Physia Move app. Open Physia Move

Frequently asked questions

What exercises help kneecap pain?

Partial squats, step-ups, and quadriceps and hip abductor strengthening, with a progressive load.

Do I need to stop running?

Temporarily reducing your running volume is often enough; your physio helps you plan the return.

This information is educational and does not replace advice from a healthcare professional. Ask your physiotherapist or doctor before starting, especially if you have pain, a recent injury or have had surgery.