Fix Knee Cap Pain FAST! Exercises For Patellofemoral Pain
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- เผยแพร่เมื่อ 27 พ.ย. 2024
- Home exercises to decrease pain under and around your kneecap! Improve your patellar pain with 8 great exercises to strengthen your hips and quads and improve your knee function and alignment. This pain is very common, but also very treatable with the right exercises.
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➡️ LINK TO JARED’S RESISTANCE EXERCISE LOOPS: urlgeni.us/amz...
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⭐️ UPDATED VERSION OF THIS VIDEO: • Fix Your Kneecap Pain!...
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Pain under and around the kneecap is one of the most-common complaints of knee pain that I treat as a physical therapist. It can be miserable and limiting, but fortunately there’s a lot that can be done to fix it!
In this video I’ll share with you 8 great exercises that will help to improve the alignment and tracking of your kneecap and help you to feel better fast.
WHAT IS PATELLOFEMORAL PAIN?
So what is pain under or around your kneecap, anyway?
Your femur (thigh leg bone) comes down and terminates at your knee in 2 large condyles (balls). Your patella (kneecap) rides right in the groove between these 2 condyles as your knee flexes and extends.
Sometimes when your kneecap does NOT ride in this groove it can rub over one of the condyles. If it does this for a long enough time, irritation, inflammation, and pain can result.
Often this pain is felt under and around your knee cap.
HOW TO FIX PATELLOFEMORAL PAIN
In order to correct this problem, we need to promote exercises and activities that will correct where the patella rides in the groove. This includes exercises that will improve the kneecap tracking as well as those that will improve the hip strength and correct knee alignment.
BEST EXERCISES FOR KNEECAP PAIN
PATELLAR MOBILIZATIONS
STRAIGHT LEG RAISES
STRAIGHT LEG RAISE IN EXTERNAL ROTATION
SIDELYING HIP ABDUCTION
HIP HIKES
LATERAL BOX STEPS
REVERSE LUNGES
BAND WALKS FORWARD/BACKWARD
BAND WALKS LATERAL
⭐️ Remember - consistency and patience are key when dealing with pain like this! Perform these exercises daily and stay consistent and you should start to notice an improvement!
💬 Did you try the exercises in this video? Did they help your knee to feel better? I LOVE hearing from you - leave your experience in a COMMENT and let me know how you feel!
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OTHER GREAT VIDEOS YOU MIGHT ENJOY:
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✅ BEST EXERCISES FOR PATELLAR TENDONITIS: • How To Fix Patellar Te...
✅ HOW TO FIX POPPING CRACKING KNEES: • No More POP! How To Fi...
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DISCLAIMER: This content (the video, description, links, and comments) is not medical advice or a treatment plan and is intended for general education and demonstration purposes only. This content should not be used to self-diagnose or self-treat any health, medical, or physical condition. Don’t use this content to avoid going to your own healthcare professional or to replace the advice they give you. Consult with your healthcare professional before doing anything contained in this content. You agree to indemnify and hold harmless T&T Digital Media, LLC and its officers for any and all losses, injuries, or damages resulting from any and all claims that arise from your use or misuse of this content. T&T Digital Media, LLC makes no representations about the accuracy or suitability of this content. Use of this content is at your sole risk.
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](http://i.ytimg.com/vi/-dJIxiZcy_8/mqdefault.jpg)
![How To Fix Patellar Tendonitis / Tendinosis [Jumper’s Knee Rehab Exercises]](/img/tr.png)
Did you try these exercises? What did you think? I know how INCREDIBLY effective they can be and hope you find the relief you're searching for! Also - if you're interested in more great exercises to help your knee alignment please check out this video on T&T: th-cam.com/video/xac4g75KhcM/w-d-xo.html Hope you feel better soon! 🙏🏼
Hey ...can I do these for condromalacia patellar. Grade 2
I'm doing these and this is great! My question is, how often should I do this? Every other day? Every day?
Can't thank you enough!
It's been 6 months since I wrote you. Just wanted you to know I've been doing several different knee stretches from your videos. I'm so proud of myself ! I've started working out dally to your videos. Poster, stretches, and core work outs. Still finding what's best for my body. But I feel soooo good. I love the videos you talk through and do the exercises w us. Thank you so much !
LEO Y Yazmin.❤❤
These saved my knee. I was seeing chiropractors and massage therapists for a couple of years. I did these, and the pain went away after the first session. It's amazing!
1:47 Exercise 1 - Patellar Mobilization
5 to 10 sec | 10 reps
2:54 Exercise 2 - Straight Leg Raises
20 reps | 3 sets
4:04 Exercise 3 - External Rotation Straight Leg Raises
20 reps | 3 sets
5:03 Exercise 4 - Side Lying Hip Abduction
10 reps / 3 sets
6:04 Exercise 5 - Hip Hikes
10 reps | 3 sets
6:42 Exercise 6 - Hip Hike on Step
10 reps | 3 sets
7:00 Exercise 7 - Lateral Box Steps
20 reps | 3 sets
8:09 Exercise 8 - Reverse Lunge
10 reps | 3 sets
10:14 Exercise 9 - Band Walk Forward/Backward
10 steps both directions
10:59 Exercise 10 - Lateral Band Walks
10 steps both directions
Thank you!
Thanks for helping others out!
Thank you!!!
1:48 Exercise 1: Patellar Mobilization
2:56 Exercise 2: Straight Leg Raises
4:04 Exercise 3: External Rotation
5:06 Exercise 4: Side-Lying Hip Abduction
6:05 Exercise 5: Hip Hikes
6:41 Exercise 6: Hip Hike on a Stair
7:00 Exercise 7: Lateral Box Step
8:08 Exercise 8: Reverse Lunge
10:14 Exercise 9: Band Walks
10:59 Exercise 10: Lateral Band Walk
(needed this for my exercise :))
Wow! It worked like magic! I've been having knee pain for 6 days and it went away by doing the exercises just in 45 mins! Literally like magic! Thank you so much!
Great to hear and you are very welcome!
I just did these at 38 weeks pregnant after a work out made my knee pain flare up and these helped almost instantly. I know a lot of pregnancy related has to do with hormones and ligament loosening as well as weight gain, but still to have some immediate relief is incredible. Thank you! I am going to save this video b/c I think it will be helpful for postpartum recovery as well.
I am so glad it helped!
This is amazing. I had stopped working out regularly due to multiple joint issues. Decided to try and start exercising again yesterday and the first thing to start hurting was my upper kneecap. Today, I did these stretches and movements after a workout, after a painful walk up the stairs and- like magic, instantly, pain is gone!! Even going up and down the stairs. I cannot thank you enough! I will start doing these before and after my workouts!
Great to hear and thanks for sharing!
I’m also going to start today
thank you. had pain in my kneecap for the past 2 weeks and could not walk properly. did the exercise in your video and by the end of the video the pain went away. amazing.
Great to hear! So glad it helped.
I was just complaining to my husband that my knees were hurting from working out in the gym and then this video popped up 😅 and I do have flat feet so I will go watch those videos. Thank you so much!
Oh I'm so glad you saw this then, YasmínMMF! Sorry to hear about your knee pain and I hope these help you out! Good luck!
@@toneandtighten I saw the other two videos for flat feet and I did use some of those exercises in my physical therapy sessions last year. Obviously I should continue them and also incorporate the others ones in your videos. Thank you!
Which ones are the ones for flat feet, I think my knees hurt because of that
I have had knee pain about 10 months know and Im only 17. I feel it was triggered by an elliptical machine I was using to exercise, I was on it for about 45 minutes everyday. I ended up going to one doctor, I had an ultrasound done on both knees and there were no signs of tears in the ligaments or anything; the results were negative for any possible injury. So blood test were done for juvenile arthritis and the results too came back negative. I went to another doctor to get a second opinion and all he did was look at the ultrasound results and concluded that there was nothing wrong with my knees, despite me telling him theyve been paining for months. I ended up googling different types of knee pain and found the PFPS is one that described the pain I was feeling. So I really do hope that this video can assist me in healing this knee😊.
Wow!!! These exercises have helped my knee pain so much and I only started them 3 days ago! Thank you so much!
Great to hear! You are welcome!
How u doing now
Been seeing a physiotherapist for this problem but none of the recommendations given there are as effective as this. Thanks!
Oh, great to hear these are helping!
This healed the pain in one night -_-
I have been having a hip imbalance causing knee pain and wobbly walking. This alleviated the issue. I’ll be doing this every day and hopefully my walking will be normal again. Thank you!
Wonderful news!
I literally feel like I found some kind of magic recipe. Did my first session 10mn ago and already feel so much better. Mille merci!
Oh, I am so glad! Thanks for sharing!
Thank you so much Dr. Jared. You have cured my knee pain in just 45 minutes. Your method is amazing. I really appreciate it 🙏🏻🙏🏻🙏🏻
Oh, how great to hear! You are welcome!
Had immediate relief after the first session. Thank you so much
That is wonderful news! Thanks for sharing!
Same! Amazing video. Thank you, Dr. Jared.
Agreed! Great exercises! Relief after the first session! I wonder how many times a day it could be done?
You are a magician ! I had front knee pain when I walk up a flight of stairs. I did the first two exercises and my pain went away! Thank you so much
Glad it helped!
I've pretty much had this my whole adult life and it's made me avoid things like squatting . I have severely pronated ankles so I transfer energy to strange places in my knees and hips so they have always hurt . At 58 I just can't take it so I go insoles and specific shoes and I'm trying to change things . I'm marking this video, and will report back in a few weeks . If it works on me , it will work on anybody
Thanks so much Jared I have been struggling with so much pain for the past year and a half I tried the exercises in this video and they have helped me out a lot. Cheers
You are so welcome! Happy to help!
Results are fab from Day 1. Lots of love to you, doctor.
From India 💌💌💌💌💌
This is absolutely crazy!! I’ve had pfps for 7 years it has gone but it came back brutally I’ve always struggled with inflammation when the patella goes out of place and hits my femur but this changed the game. I never thought I could shift patella with bare hands I did and now I feel so much better thank you from the bottom of my heart
You are so welcome!
How long did this take you??
@@johnmcnulty1606 how long did what take me? Healing?
@@l.o_2042 yes
@@johnmcnulty1606 tbh my case is actually complicated pfps runs in our family it’s mostly because of a weak quadriceps tendon. My uncle and dad have a very unstable patella while mine only hits the femur sometimes on the lateral side if I don’t maintain specific exercises and an active routine. I had it for more than 8 years I visited a huge number of doctors who were only confused. In the end my last doctor told me to become an athlete since my case can come back anytime I lack movement. What really helped me regain my normal lifestyle was physical therapy especially TENS and ultrasound now I’m almost free of edema and can start exercising again after major injuries like retinacular tear on both knees, chronic pain,knee cyst and more. So it can’t be healed it has to be maintained in my case
My goodness, these work. I am 68 years old and started have knee pain a couple of years ago. These exercises are effective and easy. Thank you.
You're so welcome!
My knee pain started when I got hit in the knee while running in basketball. After seemingly healing, it hasn't gotten past the point of being fully healthy, and I keep re-injuring it (it happened a year ago up to now). I have watched many videos on possible ways my knee could start to act like this and stumbled upon this. I will be doing these exercises and will update you.
Hey man, what’s the update so far?
I have two questions please:
1. Should I do these exercises everyday?
2. Can i use a resistant band to straight leg raises?
Excellent exercises! I have to work my way up to doing 3 sets of most of these but I already feel better from my knee pain. Thanx! Stay safe. Peace.
Great to hear!
Update?
Thank you so much, Dr. Jarod! I only did these exercises once, but I can already tell this is going to help my knee pain on the right leg as I get the strength in my abs and hips stronger. Appreciate you lots!
I am so glad to hear that and thanks for sharing!
The first exercise immediately helped me.Thank you so much.
You're welcome! So happy to hear it helped!
Can’t wait to try this! I’ve had a bad knee for 10 years after my ACL didn’t heal properly (my own fault, didn’t know it was torn in the first place and had a “walk it off” mentality) and now have PFPS due to overuse a couple weeks ago. Haven’t been able to get into Physio yet so thank you!
How is your knees now?
this video has just explained my problem perfectly, thanks very much for your information, really really appreciated. please keep up the great work
You are welcome! I appreciate your support!
I am one of your many subscribers. Thank you so much for your videos especially this one. It really helped with my painful knee caps and weak knees. They were popping as I did these exercises. God bless!
You are so welcome!
Hey man, hoping you can answer these questions;
1. How many times a week shall I do all of these?
2. What is the expected timeline to be back on track? (I have this 😢)
3. Would running or playing tennis do more harm while in semi mild pain? Or to take a break completely?
Thank you
Ps: I’ve been to 3 physios. Not one have this type of info! So thank you again.
Cant wait to do everyday for me after work as my left knee is paining sooooooooo much today love your channel soooooooooooo much love your exercises sooooooooooooo much
Always a joy to hear from you, Ramya! I hope these help you to feel better!
Thank you doctor for these useful exercises, i tried them today for the first time and i feel a little better
Glad you like them!
hi doc i just wanna say thank you, my knee is better and better because of this exercises!!
Thank you so much
You're very welcome!
Omg, you are so good and generous with your knowledge. Thank you and thank you Dr. Jared from Australia
You are very good at your profession. Thank You.
Thank you so much, P Maye! Hope they help you!
Very informative video. I was recently diagnosed with patellofemoral syndrome. The pain is fierce. Starting PT tomorrow. Thank U.
I hope you feel better soon!
Did the first three exercises working along with the video. For the first time in 8 months my knee pain was gone. THANK YOU!!!
You're so welcome!
Thank you gonna do this every day
Thank you so much for the video. I am a hockey player that underwent mfpl surgery and this is a huge help. Thanks!!
You are welcome! I hope you feel better soon!
Using these techniques with some success. My knee pain seems to be directly related to my PTTD/ankle alignment/pronation. Tibial shift happens and pain starts at the pes anserine to patella/middle of the knee pain. Drops in estrogen really complicate things. Grateful for the video.
Hello. I was told by my orthopedic that I have patella Alta and I should just focus on riding a stationary bike to improve symptoms. Would these exercises benefit as well? Thank you
Do you want to do the exercises? Keep coming back to therapy.
Thank you very much .
You are the best .
God bless you 🙏🙏❤❤👍👍👍👍
You're so kind, Ha Tran! Thank you so much! Hope they help you and I appreciate your comment!
I fell on cobblestone and my knee took the fall about 6 weeks ago. it was doing okay then this week so much pain. I started these exercises and they help!
So glad these are helping!
Thanks for sharing this video, very helpful. I can see the difference in my knee as I followed the instructions. 🙏🏼👏👍
You're so welcome!
Thanks a lot ! It's very well explained and feeling excited to try doing them
My pleasure 😊
Most appreciative for the better understandding of this common pain.Excellent exercises with precise instructions to get my patella back in place and also tone and tighten - thanks so much for the professional video and informative information. Best videos Jarad, you chat fast but I could keep up and just replay & replay- Cheers El.
You're very welcome!
Thank you so much this really helped I will be doing this every time u get knee pains
I get knee pains
You're so welcome!
Ok did this too. My right knee has been an issue. These exercises have made pain disappear overnight
That is great to hear!
2 questions: 1)If the goal of the 2nd is to strengthen quads, can we do any exercise to strengthen them? 2) do you need to take a rest day to give muscles time to repair microtears after these strength building exercises ?
Thanks for the great video. I was just watching another you tube video and was certain my knee pain was the tendon attached to the bottom of my kneecap and now that i have watched your video I think I have what you sre describing. I have pain at the bottom of the knee which sometimes feels deep inside. A bit confused now so will have try the different exercises from both videos. Love the channel. Thanks
I hope you feel better soon!
Great stuff keep the great work up !!!
Can you please tell me how long it takes of doing these excercises to see the pain going away? And also how often should you do the excercises each day? Thank you so much.
I have been experiencing the knee pain for about an year, just got the prescription from the doctor that I should do some exercises to strengthen my quads and also he showed me this visual with the help of a model. I am going to start my journey from tomorrow ("it's 11:17 PM right now) and I will come back here after a month to let you know my progress. Love you Doctor Jared ❤❤.
Good luck!
how’s everything going right now?
@@fbbprod Better than before.
@@fbbprod he’s dead
How's everything Awm?
I love this! I have really bad knee pain so this is going to be very useful. Thank you for posting! Love all your videos!!
Very helpful. Thank you.
You're very welcome, MariBodi Beauty! Hope they help you and thanks so much for commenting!
Good video!!!! Straight to the point!!!!! Thank you!
Thank you just moving the kneecap took away the splitting pain
I just started a position that requires up to 15 miles of hiking a day. This video helped, not only immediate noticeable results but I'm sure my range of motion will improve too
So glad it helped!
Very interesting information, good job, thank you!
Glad you liked it!
Excellent videos as always. Thank you! ❤️
I appreciate it!
Your Amazing And Thank You for sharing This Complete Video
You are so welcome!
@toneandtightighten this is my first of patellofemoral Syndrome before doing exercises what are some good warm up reccomendations? And how can I rest it and elevation?
Hey Jared! You are incredible ❤️ can you pleaseee do a full follow along routine for poor posture rounded shoulders in real time? It would be very much appreciated 😁
Thanks for the suggestion!
@@toneandtighten you’re the best.❤️
after one day the stiffness went away, thanks man!!!
No problem!!
Thanks for the information.
My pleasure, Brian! Thanks for watching, thanks for commenting, and I hope you feel better soon. 🙏🏼
I am having knee pain from 5 months now, hurts like crazy
Will try these exercises,hope it will work
thank you so much for sharing this ❤
You are so welcome!
Thank you for this video! I will be giving it a try!
Hope you like it!
You always help thank you so much I have a football match this Sunday
Thank you so much, Kyle The great! And good luck with your match this weekend!
Im 25, always active and recently my knee has been killing me whenever i load it or squat down really. First exercise made me feel new again! Time to keep it ip.
Way to go! Keep it up!
I'm scared to do this excercise bcz it hearts soo much while bending & then straightning my knee ,,I can't bear the pain 🥺😭
If that’s the case get an MRI, Could be a tear
Thanks a lot, my doctor diagnosis is exactly what you said. Can you please tell me in which position I can rest my leg without hurting?
Thank you that I do the first one it's just pop away then it's good now thank you for helping
These exercises immediately worked. now I know my muscles were just weak, thank you.
My pleasure!
@@toneandtighten When I start bending my knees a little and after bending, they hurt for only a couple of seconds, but there is pain. Also during the ascent of stairs and other activities when at least a little mor knees are used. Will these exercises help? My kneecaps on the inside
Thanks!
You are so welcome! Thank you so much for your kindness and generosity! Much appreciated.
Should I start doing this exercises even if I am feeling the pain? Or, wait for no pain and then start?
Hello, I'm uncertain if you'l come across this
comment, but I have a question I'd appreciate if
you could address
Firstly, thank you for providing such a detailed
video and sharing your valuable knowledge.
I've been experiencing pain in the back of my right knee for the past three weeks. The team physio advised a 7-day course of anti-inflammatory pills, which somewhat alleviated the back knee pain after 10 days. However, I started feeling discomfort in the knee next to the ligament. The physio mentioned that my patella had slightly shifted but assured me it's not a serious issue, and I should recover in about a month. I just came across your video and wanted to ask if I should proceed with the exercises you recommend. My knee doesn't click, but there's persistent pain on the inner side when I bend it, walk, or climb stairs. What exercises would you suggest to help me return to sports and overcome this pain?
Very helpful!! Thank you so much
Glad it was helpful!
Ill try these asap. Feeling pain 9 days before big race...
I’ve been diligently following these exercises to help recovery from runners knee. At the same time I’ve taken a break from running. At what point is it OK to gently get back to some light running?
Thankyou soooooo much Sir...
It's so valid information ℹ️
Most welcome!
I haven't watched the whole video but it looks like it'll definitely help me. My knee cap has been hurting faintly when I use the stairs, but no swelling or redness. And my right knee cap feels a bit different to my left. I try not to freak out about it since I know it's not swelling or anything like that. That it's probably just weak. I did messed it up from jumping out of the car a few times during a road trip
I sat on my heals and leaned back a little too far and had throbbing pain all over, below and surrounding knee. 1 week later still have pain below knee (tender when touching)as when walking my knee sometimes goes backwards and injures it again. I did this 10 years ago and it took a month to heal.....going to watch video and do your recommendations and report back as I have a golf tournament in 18 days. I posted on your other video, however I just saw this one that deals with pain
Please update, how’s your pain now
Thank you for these exercises. Very helpful and very well explained and demoed.
I jammed my right big toe many years ago and it feels like the big toe bones got knocked out of natural alinme t so the metatarsal head looks bigger than my left foot and it will not flex as much or move away from the second toe as much.
Do you have any videos addressing big toe joint problems?
Thank you! My PT diagnosed me with patellofemoral pain and had me doing similar exercises. I'm happy to find additional exercises to do at home. Is it necessary to do the strengthening exercises for the stronger leg as well?
Amazing video. How frequently we need to do this to get rid of PFPS? Please let us know.
Are these exercises that will always have to do to reduce the pain temporarily, or if I do it enough it will full recover my knee pains
Hi,the videos for knee pain helped me a lot thank you ,I was wondering if you have any exercises for siatica pain ,thanks!!!!
Yes! th-cam.com/play/PLT4Yite3Tx5mZqXckQTYNtCSah0jtTu0B.html
Ive had knee pain for a year thank you You’ves earned a subcriber
I sometimes get sharp pain and popping underneath the on the back leg when doing the reverse lunge
How many times a day should I do this ? Would you agree with just working on glut muscles?
The leg raise is absolutely killing my adductors at only 35 reps
I've just been diagnosed with this. I can't do squats, lunges and just getting up and down off the floor. I'm on a waiting list to get injections but I'll try this exercises out. It gets me down as I used to be active at the gym 😢
I’ve had this for the past year, but it has gotten a lot better just taking it easy on my knees. Wearing knee sleeves helped a lot, as well as kinesiology tape while working out. But this video gave me immediate relief if I overworked it. Good luck!
If you’re doing squats for glutes, try switching to B-stance RDL’s and Romanian deadlifts.
Great video. I over stretched my left leg, coming off my mx bike.i can bend it fine but when I hold a stretch straight leg slight pain?
Show some more exercises about knee gap thanks for all have done
Thank you for the exercises. You mention the pain on the outside of the knee but mine is on the inside. Do I need to change something in the first exercise?
I just cracked my patella I thank you for this exercise so much. My doctor tells me nothing. He just specs the worst I guess or maybe it is gonna be all right. But this is marvelous thank you again
Happy to help!
Thank you very much sir. It took one day to get rest in my knee and 2 days, and the pain was gone like it wasn't there at all.
Edit : I searched and and subscribed cuz it worked as you said.❤ And one more thing It wasn't gone to outer side it was gone to inner side I pushed it to the outer side but that's okay I got that myself and Now I am good.
Thank you so much for sharing!
@@toneandtighten 🙏🏻❣️
@toneandtighten Thanks for this and the patellar tendonitis video. What do you recommend to do if someone has been dealing with both issues? Should I combine the exercises from both videos and do them daily or switch them up? Thanks in advance!
I'm over 50 and can't do any lunges without having knee pain. Little overweight and most people I find have trouble with their knees and lunges are a no go, esp w muscle weakness that so many people at that age experience
I’ve Been doing these exercises for a few weeks now and it has helped but there is still a clicking in my knee whenever I bend or straiten it