Hip/Knee
Patellofemoral Pain Syndrome (Runner's Knee)
Pain around or behind the kneecap that often flares with stairs, squatting, or sitting with bent knees for a long time.
- Pain with stairs
- Kneecap ache
- Worse after sitting
What patients often notice
- Pain with stairs
- Kneecap ache
- Worse after sitting
Home exercises
Tap a thumbnail to open the demo on YouTube. Move in a pain-free range unless your provider said otherwise.
Watch on YouTube01
Quad Set
- Sets
- 3
- Reps
- 8–10 holds
Watch on YouTube02
Straight Leg Raise
- Sets
- 2–3
- Reps
- 10
Watch on YouTube03
Side-Lying Hip Abduction
- Sets
- 2
- Reps
- 12 each side
Keep the pelvis stacked; no rolling backward