1Clamshell
- Lie on your side with hips and knees bent and feet together.
- Keep your feet touching and lift the top knee.
- Do not let your pelvis roll backward. Lower slowly.
3 sets of 10 to 15, once a day
Add a band around the knees to progress.
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Home exercise program · Knee
Kneecap Pain
Pain around or behind the kneecap is very common in active people. The strongest evidence supports combining hip and knee strengthening. Start with exercises that do not bend the knee deeply, then gradually load the knee in more bent positions.
Use this program for
- Patellofemoral pain syndrome
- Runner's knee
- Chondromalacia patella
- Pain with stairs, squatting or sitting with the knees bent
Before you start
- Check with Dr. Tannenbaum or your physical therapist that this program fits your condition.
- Warm up with 5 minutes of easy movement.
- Move slowly and with control. Quality matters more than speed.
- Use the pain guide below to decide how hard to push.
0 to 3 out of 10Safe. Keep going.
4 to 5 out of 10Acceptable if it settles by the next morning. Otherwise ease off.
Above 5, or worse the next dayToo much. Reduce the reps, range or weight.
Phase 1: Hip and thigh
Weeks 0 to 3Strengthen with low stress on the kneecap.
2Side-lying leg raise
- Lie on your side with the bottom knee bent for balance.
- Keep the top leg straight and slightly behind your body, toes pointing forward.
- Lift the leg toward the ceiling, then lower slowly.
3 sets of 10 to 15, once a day
Lead with the heel. If the toes turn up, the wrong muscle is working.
3Straight leg raise
- Lie on your back with the other knee bent.
- Tighten the thigh of the straight leg first.
- Lift the leg to the height of the other knee, then lower slowly.
3 sets of 10 to 15, once a day
If the knee bends during the lift, do more quad sets first.
4Bridge
- Lie on your back with knees bent and feet flat.
- Tighten your stomach and squeeze your buttocks.
- Lift your hips until your body is in a straight line from shoulders to knees, then lower slowly.
3 sets of 10 to 15, hold 2 to 3 seconds at the top, once a day
Progress to a single-leg bridge when 15 feel easy.
Phase 2: Load the knee
Weeks 3 to 6Build strength in partly bent positions.
5Mini squat
- Stand holding a counter with feet hip-width apart.
- Bend your knees and sit your hips back as if starting to sit in a chair.
- Go only as low as comfortable, then stand up.
3 sets of 10 to 15, once a day
Keep your knees over your toes and your weight in your heels.
6Wall sit (isometric)
- Stand with your back against a wall and slide down until your knees are bent.
- Hold the position with weight even on both feet.
- Slide back up to rest.
5 repetitions, hold 30 to 45 seconds, once or twice a day
Choose a depth where pain stays at 3 to 4 out of 10 or less. Isometrics often ease tendon pain.
7Side steps with a band
- Place a band around your ankles or just above the knees.
- Bend your knees slightly and stand with feet hip-width apart.
- Step sideways, keeping tension on the band, then step the other way.
3 sets of 10 to 15 steps each direction, once a day
Keep your toes pointing forward and your trunk still.
Phase 3: Control
Weeks 6 and beyondControl the knee in single-leg movements.
8Forward step-down
- Stand on a low step with the sore leg.
- Slowly lower the other heel toward the floor in front of the step.
- Lightly touch, then straighten back up.
3 sets of 8 to 12, once a day
Watch in a mirror that the knee stays in line with the second toe.
9Single-leg balance
- Stand near a counter for safety.
- Lift one foot and balance on the other leg, keeping your pelvis level.
- Progress by closing your eyes or standing on a pillow.
3 to 5 repetitions, hold 30 seconds each leg, once a day
Keep a slight bend in the standing knee.
Avoid for now
- Deep squats and lunges early on
- Sitting for long periods with the knees bent
- Large jumps in running mileage or hills
When to move ahead
Keep pain at 3 out of 10 or less during and after exercise. Go deeper only when the current depth is comfortable.
Stop and call our office at (812) 376-9353 if you have
- Pain that is getting worse week to week, or severe pain at night
- New numbness, tingling or weakness
- Significant swelling, redness, warmth or fever
- A joint that locks, gives way or will not move
The research behind this program
- Crossley KM, van Middelkoop M, Callaghan MJ, et al. 2016 Patellofemoral pain consensus statement from the 4th International Patellofemoral Pain Research Retreat, Manchester. Br J Sports Med. 2016;50(14):844–852.
- Willy RW, Hoglund LT, Barton CJ, et al. Patellofemoral pain: clinical practice guidelines. J Orthop Sports Phys Ther. 2019;49(9):CPG1–CPG95.
Need more help?
Work with our physical therapists
Our physical therapists at the SIO Physical Therapy & MRI building, 745 Schnier Street in Columbus, work alongside Dr. Tannenbaum and can tailor this program to you.
Other knee programs