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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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:
✅ HOW TO FIX KNOCK KNEES: https://youtu.be/xac4g75KhcM
✅ HOW TO FIX FLAT FEET: https://youtu.be/MHqMLLjmDPI
✅ BEST EXERCISES FOR PATELLAR TENDONITIS: https://youtu.be/-dJIxiZcy_8
✅ HOW TO FIX POPPING CRACKING KNEES: https://youtu.be/emrvRDb1-64
✅ HOW TO FIX BACK OF KNEE PAIN: https://youtu.be/UqSHB6KS93s
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