Knee exercises are essential to reduce pain. Here are three different exercises that will help strengthen your hips in order to reduce your kneecap pain. We suggest these three knee exercises: 1/3 drop squats, hip side lying leg lifts and hip rotator muscle exercises.
Knee Exercises: 1/3 Drop Squats
To strengthen hips and knees: This is beginner level 1 strengthening; you will need to progress to level 2 strengthening to fully resolve the muscle imbalances and fix the kneecap pain. Perform 1/3 to 1/4 squats daily, 3 sets of 20 repetitions.
5 Rules For Doing Squats:
- Alignment – middle of kneecap over 2nd toe (plumb line)
- Depth – down until knees covers toes
- Inside thigh muscle tight throughout full range of motion
- Toes pointing forward, feet hip width apart
- Never push to the point of pain
1st Month – Daily
2nd Month – Three times weekly
3rd Month – Twice weekly
Option 1: (all exercises double leg)
| Slow drop, slow up – double leg | 5 days |
| Fast drop, slow up – double leg | 5 days |
| Fast drop, slow up – 5 lbs in each hand | 5 days |
| Fast drop, slow up – 10 lbs in each hand | 5 days |
| Fast drop, slow up – 15 lbs in each hand | 5 days |
| Fast drop, slow up – 20 lbs in each hand | 5 days |
Option 2: (progression from double leg to 1 leg)
| Slow drop, slow up – double leg | 5 days |
| Fast drop, slow up – double leg | 5 days |
| Fast drop, slow up – walk stance position | 5 days |
| Fast drop, slow up – single leg only | 5 days |
| Fast drop, slow up – single leg, 5 lbs each hand | 5 days |
| Fast drop, slow up – single leg, 10 lbs each hand | 5 days |
Knee Exercises:
Hip Rotator Muscle “Clamshell” Exercise
- Lie on your side with your spine aligned with the edge of your mat.
- Stack your legs one on top of the other and align your shoulders, hips and knees in a straight line.
- Exhale as you lift the top knee up, keeping your feet stacked.
- Your legs should look like an open clamshell. Inhale as you close your legs.
- Repeat this movement 10 to 15 times, keeping your pelvis steady throughout the movement.
- Perform all of the side clam exercises before switching to your other hip and leg.
- Do 3 sets of 15 repetitions.
Knee Exercises:
Hip Side Lying Leg Lifts – Hip Abduction Exercise
- Lie on your side with the legs straight.
- Lift your top leg with your toes down, leading with the heel.
- Ensure you keep the top leg back and in line with the body.
- Return to start position and repeat.
- Do 3 sets of 15 repetitions.
If you’d like to discuss your own needs and recommended knee exercises please contact us here at Nose Creek Physiotherapy.
Related Posts: Top four activities to avoid with kneecap pain or Patellofemoral Pain Syndrome (PFPS)
Blair balances his busy professional life by staying active. He enjoys cycling, swimming, working out, hiking, camping and snowboarding, depending on the season. Blair shares his free time with his wife, son and daughter outside on the weekends. He has learned to enjoy the journey, as life really is too short.
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