Front of Knee Pain - Try These!

The patellofemoral joint (PFJ) is a joint formed by the backside or posterior surface of the kneecap and the femoral groove of the femur. The PFJ is one of the most common sites of pain in the lower extremity, which is often referred to a chondromalacia patellae or patellofemoral pain syndrome (PFPS).

Patellofemoral joint pain syndrome (PFPS) describes a very common condition in which a person experiences pain just behind the kneecap. Pain associated with this condition can range from being sharp to dull/achy in nature and is usually reproduced with activities that put increasing stress on the joint, such as running, climbing stairs, squatting or prolonged sitting.

Successful treatment of this condition revolves around temporary behavior modification, such as reducing running mileage and avoiding periods of prolonged sitting and incorporating exercises that target the large gluteal muscles of the hip region. Exercises that target this region help the person in pain learn how to control their leg better and move in new ways that alter the way stress is applied to the patellofemoral joint.

If you are experiencing pain at the front of the knee with some of the activities mentioned above, give the exercises shown here a try. In general, these exercises progress from less challenging to more challenging. So, if you are having acute pain, stick with the movements that do not exacerbate your symptoms.

1. Clamshell
2. Sidelying Hip Abduction
3. Hip Abductor Bridge
4. Sumo Squat
5. Single-Leg Squat