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Patellofemoral Pain- 3 Best Exercises




Patellofemoral pain, Anterior knee pain, Runners’ knee.


All different phrases for the same phenomenon.

Whilst there is a large variance in the names, the experience is mostly universal. A gradual increase in knee pain around the kneecap, worse with stairs, kneeling, squatting, lunging and critically running. At times Patellofemoral pain is unrelenting and can make you question your long-term prognosis.

You may be asking yourself if you will ever run, squat or hill walk again.

If any of this sounds familiar, read on to learn more about the problem and for my 3 top exercises for helping you keep this pain at bay.



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The Issue


Patellofemoral pain syndrome is considered one of the most common forms of knee pain. Its prevalence is quoted to be somewhere between 15-45% of all knee pain disorders. The key feature of Patellofemoral knee pain that is worth remembering is that it is generally non- traumatic in nature.

Most Patellofemoral pain cases we see in clinic can be traced back to a change in loading.

This may be an increase/ decrease in normal exercise load, a change in the biomechanical stress (footwear change, technique change, increased weight), or a completely new activity being performed.

The human body has a fantastic ability to adapt to stress when it is gradual.


Think of the Greek tale about the training regime of ‘Milo of Croton’