Patellofemoral pain syndrome: Therapy-supporting exercises
Patellofemoral pain syndrome, also known as "anterior knee pain", can be extremely painful for those affected and can significantly impair their quality of life. You can alleviate your symptoms with special exercises. The training aims to reduce pain and improve the function of the knee. Please note that the severity of anterior knee pain is individual to each patient. Please seek medical or therapeutic advice before starting the exercises. Then you can be sure that the exercises are suitable for you.
Get to the right exercises quickly:
Warm-up exercise
Leg pendulum in a sitting position
Aim: Warm up
Starting position: Sit on a higher chair or table, so your feet hanging freely.
Exercise:
- Sit down so that the back of your knee is in front of the edge of the seat and straighten your upper body.
- Freely swing your calves back and forth alternating
2 sets x 45 seconds each, 60 seconds rest
Strengthening exercises
Dynamic squat
Aim: Strengthening the front thigh muscles (quadriceps) and stabilising the leg axis
Starting position: Stand with your feet shoulder-width apart. Your toes should point slightly outwards.
Exercise:
- Bring your arms forward at chest height, stretch out loosely in front of you and fold your hands.
- Bend your knees and push your buttocks back down and straighten up again.
- Keep your upper body upright and your heels on the floor.
3 sets x 15 reps each, 60 seconds rest
Knee flexes with loop
Aim: Strengthening the anterior thigh muscles (quadriceps) and activating the hip abductors
Starting position: Place a loop around both legs above the knees and stand shoulder-width apart.
Exercise:
- Squat down and push your buttocks backwards, pushing your knees apart against the resistance of the loop.
- Keep your upper body upright and keep your heels on the floor.
- Perform the exercise slowly and in a controlled manner and make sure your core is well tensioned.
3 sets x 15 reps each, 60 seconds rest
Knee flexes with ball
Aim: Strengthening the anterior thigh muscles (quadriceps) and activating the hip adductors
Starting position: Stand upright with your feet hip-width apart. Place a ball (alternative: a cushion) between your legs at knee height.
Exercise:
- Squat down and push your buttocks backwards. Then straighten up again.
- Keep your upper body upright and your heels on the floor.
- Perform the exercise slowly and in a controlled manner and make sure your core is well tensed.
3 sets x 15 reps each, 60 seconds rest
Knee extensor with loop
Aim: Strengthening the anterior thigh muscles (quadriceps)
Starting position: "Slip" into the loop with the front leg of a table. Sit on the table and position your ankle in the loop. The legs hang at a 90° angle from the table and the toes point forwards.
Exercise:
- Move your leg forwards by about one shoe length into an extended position and then bend it again.
- Perform the exercise slowly and in a controlled manner.
3 sets x 15 reps each, 60 seconds rest
Stretching exercise
Stretching in a lying position
Aim: Stretching the anterior thigh muscles (quadriceps)
Starting position: Lie on your side on the floor with the affected leg on top. Bend the lower leg forward at a 90° angle.
Exercise:
- Bend the upper leg backwards and grasp the foot with the upper hand.
- Move the heel towards the buttocks until you feel a stretch in the front thigh muscles.
3 sets x 45 seconds hold each, realxing in between
