Top 6 Exercises for Patellofemoral Pain Syndrome

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1 – Quad Stretch

Stand upright with one hand against the wall for balance, maintaining proper alignment with your head, shoulders and hips. Bring one heel up against your seat, holding your foot with your hand. Hold this position for a couple of seconds. Return to the starting position and repeat the movement on the opposite leg.

Quad Stretch

Start with one set of 2 repetitions on each side, ideally holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch out the quads and the hip flexor.


2 – Knee at 90 Degrees and the Hip Back

Stand upright with one hand against the wall for balance, maintaining proper alignment with your head, shoulders, hips and legs. Place all of your weight on one leg. Bend your knee, bringing your heel up towards your seat, ideally to a 90-degree angle. Hold this position for 20 seconds. Lower your leg back down to return to the starting position. Repeat the movement on the opposite leg.

Knee at 90 Degrees and the Hip Back

Start with one set of 2 repetitions on each side, ideally holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch out the quads and the hip flexor.


3 – Standing Hip Flexor Stretch

Stand upright with one hand against the wall for balance, maintaining proper alignment with your head, shoulders, hips and legs. Take a big step forward with one leg, keeping your toes pointing straight ahead and slightly bending both knees. Tighten up your abdominal area and shift your hips forward. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.

Standing Hip Flexor Stretch

Start with one set of 2 repetitions on each side, ideally holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to target the hip flexor.


4 – On Side Hip Back

Lie on your side with your head resting on your arm, keeping your shoulders, hips and legs in proper alignment. Tighten your core and bend your top leg, ideally to a 90-degree angle. Looking for a light stretch in front of your hip and thigh, slowly extend your leg back as if bringing your heel towards the wall. Hold this position for 20 seconds. Return to the starting position and repeat the movement on the opposite side.

On Side Hip Back

Start with one set of 2 repetitions on each side, ideally holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch out the quad and the hip flexor area.


5 – Sticking the Quad

Begin in an upright sitting position with your feet flat on the floor, maintaining proper alignment with your head, shoulders and hips. Straighten one leg out and place the message stick against your quadricep area. Run the message stick in front of your leg, from your hip to the top of your knee and back. Repeat the movement on the opposite leg.

Sticking the Quad

Start with one set of five to 10 repetitions on each side. Perform the exercise in a smooth, controlled movement with a good stop at the end position. The intensity is light to moderate. The purpose of this exercise is to self-massage the quadriceps.


6 – Chair Hip Flexor Stretch

Begin in an upright sitting position, with your feet flat on the floor and maintaining proper alignment with your head, shoulders and hips. Looking for a stretch in front of the hip, sit on one side of your glute on the chair and bend the other leg over the edge of the chair. Hold this position for 20 seconds. Relax and repeat the movement on the opposite side.

Chair Hip Flexor Stretch

Start with one set of 2 repetitions on each side, ideally holding for 20 seconds. Perform the exercise in a smooth, controlled movement with a good hold at the end position. The intensity is light. The purpose of this exercise is to stretch out the quad and hip flexors without kneeling on the ground.

If you suffer from patellofemoral pain syndrome, sometimes known as “runner’s knee,” these six exercises will allow you to get a light workout in that is easy on your knees.

If you are looking for a fast, simple, safe and effective program to eliminate your stubborn knee pain and patellofemoral pain syndrome, then check out the Patellofemoral Syndrome Solution program.