3 Self Treatments For Knee Cap Pain [Patellofemoral Pain Syndrome]

Knee cap pain, also known as patellofemoral pain syndrome, can be the start of knee arthritis and long-term knee cartilage damage. It’s very important to address it early so that there is minimal long-term damage.
This video shows you 3 at home treatments you must start doing if you have pain in your kneecap.
Watch to the end to see 2 things you should be avoiding if you have patellofemoral pain.
Looking for more help for your knee pain?
Check out our playlist “Knee Pain Exercises, Stretches, Advice & Tips”
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DISCLAIMER:
Any information available at this channel is intended for general guidance only and must never be considered a substitute for advice provided by a physician, medical provider or a physical therapist. El Paso Manual Physical Therapy will not be liable for any injuries that happened due to performing any exercises or advice on this channel.
Always seek the advice of your physician or other qualified health care professional with questions about your medical condition or to diagnose any conditions.

[@2009delanda]

I’ve had severe knee pain with swelling since July. I went to the orthopedic and was told I have Patellofemoral pain syndrome. I’ve been in physical therapy for the last several weeks with not relief. After watching this video. I sat at my desk (at work) and gently massaged my knee cap around…. The Pain is Gone! 😮 I still feel some weakness and taking it easy. But I’m walking without Pain. I’m still going for an MRI. But needed to let you know how this video has helped me. THANK YOU

[@mustafamufasa9844]

Have you gotten any better?

[@elizabethbarattalmhc3798]

I tried this knee "massage" this morning- just on one side, as I had to go walk my doggie and instant relief. I felt the different between the 2 sides. Amazing. I will do this every hour as I have a sitting job-so very easy. And I will of course do the other 2 exercises- having to do with focusing on the glutes starting tomorrow in the morning time when I normally stretch and meditate. Thank you so much for this- it's very hopeful!

[@anitavial7877]

I’m so glad I found you … I just love the way you explain … great information… thank you … just got so absorbed with the other videos too

[@epmanualphysicaltherapy]

We’re glad you found us too Anita!!! We hope you learn a lot from our channel!

[@Sbm800]

Great explanation & examples .. Thanks Dr David…👍

[@epmanualphysicaltherapy]

You're welcome Shyla!!!

[@ferdinandsolano4690]

Thank you dr David for every info I've learned from you. I follow carefully about the exercises to strengthen my glutes especially during going up and going down the stairs. The amazing things is that within 4 months the prepatellar bursitis that I have before with stabbing pain is gone. I can walk normally without encountering stabbing pain & I am tempted to run but I dont want to take risk. What I am doing is to make my knee muscles tendon ligaments & cartilage strong. God bless you dr David.

[@Ra-thesunking]

Thank you so much for all you do here. Can you please do a video on CRPS Chronic Regional Pain Syndrome? It used to be called RDS.

[@lilianong788]

This is the most comprehensive video for knee pain exercise with the best clarity & explanation I have ever come across. Thank you Dr. David! Regards from Singapore

[@epmanualphysicaltherapy]

You're welcome Lilian!!! 🇸🇬❤️

[@rj37108]

Thank you very much for your recommendations, doctor! But then how should we work out quads especially if they are tight and pain while long time sitting position?

[@menaprice7654]

This is really helpful. I practice yoga and have been suffering with knee pain . Now I know which poses to avoid. I always thought that the burn in my quads was a good thing as I thought I am stretching it, this has to be good! Thank you , I am going to practice the kneecap exercises every day!

[@epmanualphysicaltherapy]

You're welcome Mena Price!!! Yes quads are typically over-trained and glutes are under-trained. Please let us know how it goes for you trying this out. 😊

[@swati1542]

God bless you doctor. My PF pain was unbearable but your videos have been so informative. I’ve understood it clearly and followed all the exercises. In just a few weeks my pain was so much better. I started walking keeping in mind all your tips. Cannot ever thank you enough.

[@nournaji8356]

Can you tell me what did you do to make it better?

[@adimanasi]

Great video! Can Patella glides be done in case of chondromalacia also?

[@janieruby2lips]

Great advice! I was totally doing the wrong stretches which caused me the pain!

[@epmanualphysicaltherapy]

Hey Jane, I am so glad we helped you understand! We have some other great content for what to do to help this type of pain if you are interested. Here is our playlist: “Knee Pain Exercises, Stretches, Advice, & Tips Playlist” kzbin.info/aero/PLJVIPiFvv1mY02hvFckRQO55HfAqDtWrM

[@melainemayers7425]

Best advice in all my searching ❤❤❤❤❤

[@epmanualphysicaltherapy]

Hey Melaine, we are so happy to hear that! We really appreciate the kind words and support!

[@ronaldrodriguez1605]

Hello Dr is there more advanced exercise for this illness

[@RaulGarcia-sr7rm]

Hi Dr. Your videos are good, I live in a building without an elevator and a live in the 4th floor so you can imagine going up and down every day. I didn't have pain until now and getting worse every day. What do you recommend me. I have patellafemoral syndrome level 2

[@malcolm5700]

Hi David, can we do these stretches for chondromalacia patella?

[@childrenofshanghai9894]

thank you for the video, I have been in pain for about 6 days, after playing soccer for 2 hours. I have been stretching the quads as recommended in other videos and I agree, it does not seem to be right, as it did not improve anything. I will stop doing that from now on and focus on strengthening of my glutes.... I have a question though, how long before full recovery? like not feel any pain/discomfort in the knee when walking like I do? and how long before I can hope to play soccer again? please rough estimate :) Thank you so much for your reply Ps: Does it make sense to do a MRI for a better assessment of the situation?

[@MissSarahGM]

Thank you for that video! I was told to do the wrong exercises and I felt it was painful on my knees. If I have mild bunions and valgum knees, is that why the patella isn't aligned well? Should I wear barefoot shoes or orthopedics insoles?

[@melware3752]

Is backwards sled pulling good for working the VMO muscle.

[@NextPiece_]

Thank u very much

[@epmanualphysicaltherapy]

You're welcome Loofy!!!

[@GeorgiaVros]

So glad I found your channel! I stopped trying to push the quads and only focus on glutes now! Hope to find relief soon. 🙏

[@epmanualphysicaltherapy]

You got this! 😊

[@bladerunner9646]

I’ve had knee pain for 5 weeks. Been to the hospital 2 times a week apart. The pain in my knee was so bad I was transferring weight onto my good leg but this caused 2 of my toes becoming bruised and one nail becoming blistered and discoloured. I had to call into work and say I am unable to come in. They examined me on both occasions at the hospital and prescribed pain killers. I managed to see a physiotherapist at my doctor’s surgery. They examined me and gave me 5 exercises. Well there were 7… the first being hot compress and the 7th being ice compress. They all involve strengthening the quadriceps and hamstring. One of them is the first one you mention to avoid. I have to do these exercises for 4 weeks. It’s been one week so far with little improvement. I’m definitely going to avoid the one that you said avoid as I feel this just makes things worse. I’ve started to do the first exercise you recommended and will try to do this 10 times a day. It’s funny how a physiotherapist may have given me a full month of exercises that may not only work but may make my condition worse. It’s a funny old world. Thank you for your video.

[@zzzzzdrrrrfgfgwwsss]

Hello doctor hopefully you'll answer my question, I've been suffering with pfps for around a year and a half, I've tried many things including quad, glute, and all around leg strengthening seems to work for a while then I'll stop seeing Improvement, do you think I should stick with these 3 exercises shown in the video only ? Will it be enough to fully recover ? and should you over time increase sets and reps or should you just keep it light? Thank you I would love to get an answer.

[@melissahauptmeier1446]

Would these work for chrondomalacia patella as well?😊

[@adheebaysha]

Can these exercises improve patellar maltracking ?

[@Singerswapnillive]

About how to loosen up the quad tension and what things to do in order to strengthen or repair the cartilage.

[@epmanualphysicaltherapy]

The best way to loosen up the quads is by strengthening the glutes. Here's a video with exercises to do that: “Top 5 Glute Muscle Exercises For Knee Pain” kzbin.info/www/bejne/hInHdJ2KZ7angKM

[@delphinebez3045]

Hi there, unfortunately this glute exercise aggravates tendonitis under the patella, because my tibias are not properly aligned with my thighs and I have inner tibio femoral syndrome. Is your 28 days programme adapted to my situation ? Thanks a lot !

[@LoKaioh]

I litteraly just drained my knee twice with your method Doc, and I can almost instantly feel the fluids going away. Thanku so much Doc, you are out here saving knees and people from painful and regretful desicions experiences✊

[@epmanualphysicaltherapy]

Hi Lokaioh.👋 That is awesome to hear! We are excited that these techniques have been able to provide relief. We very much appreciate your kind words and hope that you continue to heal. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cap pain that could provide you with some additional assistance. You can access it here: “Knee Cap Pain Help” kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 We'd love to hear how you are doing as you progress.🙌 Please take care!

[@mustafamufasa9844]

Hey is your knee better now

[@MrJaxonD23]

Should I avoid psoas stretch and rectus femoris stretching where one knee is down? I usually use a rolled up mat or pad to avoid irritating knee So is it ok to work on squatting movements when pain has decreased?

[@louangesaves3481]

Can I do all these exercises if I have patella tendinitis? Thank you for all the time you take to do these very helpful videos. ❤

[@epmanualphysicaltherapy]

Hello Louan, Yes you can.

[@kunamneniMaheshchand64]

Can I do these exercises for Hoffa fat pad impingement syndrome

[@pratikdas3194]

Can we workout the quads and hams after we get healed from kneecap pain

[@MrCarstennielsen]

I agree with all you say, but maybe I can add, that to learn to use glutes for pushing vs. thighs for pressing, when running or squat etc. then this may really benefit a lot to help destress the pressure on kneecap and allow recovery or lessen damage done to cartilage on kneecap, I think. Pushing with glutes vs. pressing with quads,, when running or lifting weights or any other movements, seems a way to percive this issue simply?!

[@epmanualphysicaltherapy]

Hey Carsten! Great insight! You're right learning to use the right muscles during specific movements is a very important next-level skill to master in order to get long-term relief of knee cap pain. That's exactly what we do when we see patients in the clinic because we can customize everything with them while they are here in person. If you're watching on KZbin, these videos are intended to be generalized to help the majority, but absolutely it's important to transfer the ideas we teach to practical everyday tasks.

[@ellikay2590]

Just wondering if this helps with subluxation of the patella. When I cross my legs and dont slowly straighten my right leg my knee caps pops out of place and locks, its really painfull? Thanks.

[@anita89812]

Can this be used for posterior to knee Patellofemoral Chondromalacia . From the title it looks like its for frontal knee cap? My pain is on posterior side, especially when I seit in Vajrasan or sit on chair and press against chair , and pain is on posterior side.

[@vinoliaponniah3088]

Very useful. Can the first exercise be done after the total knee cap replacement surgery?

[@vinoliaponniah3088]

Thank you so much doctor

[@racheltaylor8975]

What should I do if I have to squat at work to an extent to save my back. Are there other things to counteract it? Thanks, I am a mammographer and to save my back I have to squat to position the patients.

[@Singerswapnillive]

Thank you soo much Doc.. I was not knowing all my physiotherapists here in India told me to strengthen the quads.. so foolish .. such a blunder..thank you soo much.. a part 2 on this will be much appreciated

[@epmanualphysicaltherapy]

Hey Singer Swapnil Trivedi! It's not just India - it's probably the whole world! Quad strengthening is definitely over done in physical therapy.

[@vishweshwardundur2865]

​@@epmanualphysicaltherapynlj

[@mustafamufasa9844]

Hello did the pain go away

[@Singerswapnillive]

@@mustafamufasa9844 it happened in 2019 . Now its much better . Stairs , little bit of dance and walking is a cake walk but running i avoid. Prp helped . Rest for sevral months helped and then slowly working on the muscles and even the quads and then streching to relieve the tension helped me come back to this state .. so quads exercise also are required . I am correcting myself now

[@katvik5296]

If buttlock muscles are not beeing engaged so much while walking then should we squeeze those muscles while walking? I wonder why humans developed this condition as it seems against human walking and beeing active. Where in human evolution did it went so wrong? Because movement = life 🙏

[@louisejoel]

Great video, 700th like

[@NextPiece_]

Doctor, i don't have pain under my kneecap but i feel pain above it in the right, is this also PFPS ?

[@jonnydcan9482]

So does this means that if you have knee pain all quad exercises are to be avoided?

[@stiltofficially]

Do you have or can you make video(s) on popeliteus muscle strain? I have a very hurty/strained popliteus muscle and possible this is what contributed to my knee hurting (patellofemoral pain s), so this might be something you might want to look into? And ofc there's the underlying muscle imbalance that's the reason for both, and I trained too hard i guess. When it was real bad I couldn't rotate my foot from left to right. (Sitting down, moving the toes from side to side while keeping the heel still, I couldn't do really.) Your videos have already helped A LOT with the pain and also understanding the mechanisms that are causing my leg to act up, so now it's starting to get better. I am able to go perform tomorrow (I'm a poet) because of your videos, with almost no pain, after weeks of constant anxiety, not knowing why the exercises aren't working, and being in pain. Thank you.

[@epmanualphysicaltherapy]

Hi Stilt, We're so sorry to hear that you've been dealing with a popliteus muscle strain! Many people don't understand the challenges unless they've experienced them firsthand. Thank you for your kind words! We're grateful that our videos have been helpful to you in understanding and managing your pain. We'll make sure to pass along your suggestion about popliteus muscle strain to Dr. David for consideration in future content. We're thrilled to hear that you're feeling better and that our videos have made a positive impact on your recovery journey. Good luck with your performance tomorrow! 🍀

[@masr2978]

This is great advice. I am confused about one thing though. Other physical therapists argue that by stretching the quads the pressure on the knee joint afterwards is less overall. In other words, the natural resting tension pulling on the knee cap is lessened due to more loose quads. What are your thoughts on this?

[@epmanualphysicaltherapy]

Hey Mas R! Great question! Stretching to take pressure off the knee joint is tricky. You have to stretch very lightly and the benefits of the stretching only last 1 day at best. Strengthening is a much better approach, but you've got to strengthen the right muscle, in the case of the quads it's the glute muscles. There's a phenomenon in our bodies called reciprocal inhibition which is when a muscle works, it makes the muscle on the other side of the body turn off. The stronger you can get a muscle, the better you can shut off the muscle on the other side. If you are quad dominant, then you would benefit from reducing the activity and muscle tension from the quads to take pressure off the knee joint. These benefits from strengthening last weeks, and even indefinitely if the strength is maintained. Strengthening is a much more efficient choice than stretching.

[@anthonyg9389]

Thanks for such an informative video. Is there a way to tell if what you have is quadricep tendentious or PFPS? Pain is at the top edge of the knee cap to about half an inch into the quad. I’m a runner that also does weight resistance training and this has been bothering me since July. If I don’t take rest breaks (days) it gets bad. But I don’t have time to rest.

[@epmanualphysicaltherapy]

Hey Anthony! We are sorry to hear you've been dealing with knee pain since July! It's definitely important to take these breaks and delegate some of the load to your glutes and not just let your quads do all the heavy lifting! If your patellar tendon is exhibiting pain, then it's probably you are dealing with some sort of PFPS. It's best to address this by fixing your underlying muscle imbalances, this will provide you with long term relief. This playlist contains information that might be of help: “Knee Cap Pain Help” kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 Keep us posted on how you do! All the best 🙌🏼

[@anthonyg9389]

@@epmanualphysicaltherapy thank you! I watched your video on rotator cuff exercises a few months ago and it really helped with my recovery.

[@epmanualphysicaltherapy]

Hey Anthony! The Rotator Cuff Tear Recovery Program has officially launched check it out here: The Rotator Cuff Tear Recovery Program is a comprehensive program designed to get your shoulder pain under control to allow the rotator cuff tendons to heal. Then it guides you to correct the underlying root muscle imbalances so that you can fix the source of the problem (rather than just treat the symptoms) and get long-term relief from shoulder pain. This program works even if you've had rotator cuff surgery in the past but continue to have rotator cuff problems. To learn more please click this link: www.epmanualphysicaltherapy.com/rotator-cuff-tear-recovery-program/

[@lismcgloiry8917]

Dr. Question. Does tens unit help with knee pain?

[@epmanualphysicaltherapy]

Great question Lis McGloiry! A TENS unit might help alleviate the pain in the short term, but it won't fix pain for the long term. There are many factors to consider to achieve consistent long-term relief.

[@saharaproduction]

Hi Dr...I am trying to have stronger legs and more defined muscles in my legs. How can I when I have patellofemoral syndrome? Can I do anything?

[@TheGoodHeart1000]

This man is genius!

[@epmanualphysicaltherapy]

You're too nice TheGoodHeart1000! We appreciate the kind words!

[@ChrisReher]

My patella doesn't move at all when I try to shift it. I wonder if that's part of the problem

[@sukanyaadhikari5175]

Hi my doc told me to strengthen the vmo muscle, is it OK, I also feel a very tight feeling at my hip and a thud sound of hip bone while getting back up

[@epmanualphysicaltherapy]

Hey Sukanya Adhikari! NO!!! It's rarely ok to strengthen the VMO alone to fix a knee problem. Based on you having a tight feeling at the hip and noise coming out of your hip bone, it sounds like you've already got a muscle imbalance where your quads are too strong and it's affecting your hip too! You've definitely got to strengthen your glutes and it might be right for you to completely avoid strengthening the VMO and all quad exercises. Here are some videos you should watch to help your hip and knee: “Top 5 Glute Muscle Exercises For Knee Pain” kzbin.info/www/bejne/hInHdJ2KZ7angKM “Does Walking Help Knee Pain?” kzbin.info/www/bejne/aaXXp2lsntlsrpY “Choosing The Best Knee Brace For You | A Physical Therapist’s Guide” kzbin.info/www/bejne/nXbEeZ2bab6VgM0 If you're looking for a more comprehensive exercise program for knee problems, then you've got to learn more about our 28 Day Knee Health & Wellness Boost Program. It's a 100% online and on-demand program for improving knee health. It's packed with exercises, advice and coaching from Dr. David. You can learn more about it here: www.epmanualphysicaltherapy.com/knee-health

[@sukanyaadhikari5175]

@@epmanualphysicaltherapy Thank you very much, I'll have a look at the videos and the programme, love and greetings :)

[@hj.mohd.hattahj.abdillah231]

Hello from Malaysia.

[@epmanualphysicaltherapy]

Hey HG. MOHD. HATTA HJ ABDILLAH!!! Wow, that's on the other side of the planet! We're so happy our videos are being watched in Malaysia!

[@NextPiece_]

Hello sir I have a question please, I have patellafemoral pain and I suspect that it is a result of my strong calf( lateral head bigger and stronger than medial head) could it be the reason ? especially that I feel like this imbalance in calf forces my knee to turn inward and thus creating this problem Ps: my left knee is okay and the calf is good not like the right one.

[@epmanualphysicaltherapy]

Hey Loofy, sorry to hear about your patellofemoral pain :-( It could be a result of the calf muscle imbalance for sure. Usually that kind of imbalance happens when there are weak toe flexors. You should check out this video to learn more: "How To Fix Your Knee Pain By Strengthening Your Toes" kzbin.info/www/bejne/gWevdomcqamLr7M

[@vikramkuchroo6460]

Hi, i am diagnosed with chondromalacia pattela 4th grade in MRI. Doc have observed that bcse of this i have quad wasting. They have given me quad and glute strengthening exercises stressed more on quad. Since i hve quad wasting so should i continue the quad strengthing exercises or just focus on glute exercises??

[@epmanualphysicaltherapy]

Hey Vikram, sorry to hear about your grade 4 chondromalacia patella :-( Definitely work on glutes!!! Even if your quad has wasting, you will set up your knee cap for the best health if you can take as much pressure off by gaining glute strength. You've got a tendency to hurt your knee cap cartilage by getting more quad strength, so don't do it!!! Focus on the glutes 100%!!!

[@ghayaketari9095]

Great explanation and exercises thank you!!! After the pain is gone and the knee is recovered, can I go back to quad dominant exercises and lifting weights?

[@epmanualphysicaltherapy]

Hey Ghaya, It's our pleasure! 🧡Thank you so much for the kind words.🙌 When the pain is gone you want to work at keeping the hamstring, quad, and glute muscle strength balanced. One muscle group should not be stronger than the other. In case you are interested we do have additional information and exercises in a playlist we have compiled for knee cap pain. You can check it out here: "Knee Cap Pain Help" kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 Please take care! 🥺

[@naziastanikzai5997]

U are right doctor . I had knee pain but it wasn’t as much I stretched and it got worse Doctor send me the PFS and it means I have got this . I can not bend it and kneel for 2 months

[@lukaswerner4041]

I've been dealing with anterior knee pain in both knees for over two years now. MRI showed medial patella cartilage damage on my right knee. I usually only had pain during or after certain activities. Then last September my PT did a patella mobilization on both my knees for around 10 min each and since then they are more or less constantly reddish and I feel a burning sensation in them even or especially during resting. Sometimes even woke me up at night. There is no severe swelling but the feeling has become incredibly strenuous over the past months. It started right after his treatment. Do you have an explanation for that? I'm not sure if my knees are inflammated or just irritated or if there is even a difference...

[@epmanualphysicaltherapy]

Hi Lukas, We’re so sorry to hear about the anterior knee pain you've been experiencing for over two years! It's concerning that the symptoms worsened after the patella mobilization treatment. While we can't offer a specific explanation without performing an evaluation, The burning sensation and constant reddish appearance could indicate inflammation or irritation, but only a professional evaluation can provide clarity. We offer virtual consultations that could help provide personalized guidance and support. You can learn more about our Virtual Consultations here: www.epmanualphysicaltherapy.com/virtual-visit/ In the meantime, we have a playlist for knee cap pain that has additional information and exercises that might be helpful to you. “Knee Cap Pain Help” kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2 We wish you all the best in your road to recovery. We'd love to hear how you are doing as you progress.🙌 Please take care!

[@aniou8126]

So how/when can we stretch our quads? Never again if you have PFPS?

[@epmanualphysicaltherapy]

Hey Ani ou812!!! Great question! It takes 6-12 months to correct a muscle imbalance of the quads...so as long as it gets corrected, there's no reason to stretch for up to a year! Otherwise you''re just feeding the kneecap problem more by compressing it when stretching.

[@jol2553]

Hi would doing donkey kick worsen patellafemoral pain? I would like to do donkey kick to strengthen my glutes

[@kunamneniMaheshchand64]

Can I do these exercises for Hoffa fat pad impingement syndrome?

[@epmanualphysicaltherapy]

Hey there! Absolutely! These exercises should be able to help with this type of pain and inflammation.

[@kunamneniMaheshchand64]

@@epmanualphysicaltherapy Thanks Dear for your quick response, Definitely I will start these exercises

[@alexanderserviceshow-to]

My knees started hurting after long walks on coblestone streets on vacation. It only bothers me at night when laying in bed. Why would this be?

[@zainabkhan2475]

Sir I just have one question, does cartilage heal itself slowly? or it does not heal at all! I'm suffering from chondromalacia patella grade 3, age 32... can I heal my cartilage naturally? from India 🇮🇳🇮🇳

[@epmanualphysicaltherapy]

Hey Zainab Khan! We've answered this question on a live stream today! Check out the replay here: "Does Knee Cartilage Heal? kzbin.info/www/bejne/qYCyeX6Ar9ylnK8

[@daveparsons7756]

What if you’ve been diagnosed with stage 4 patella femoral chondromalacia?

[@epmanualphysicaltherapy]

Great question Dave! This means that the chondromalacia has progressed a significant amount. It is not impossible to come back from this if you start to implement the correct muscles to fix this issue. We have some great content for this if you are interested in learning more. Here is a link to our playlist of videos: “Knee Cap Pain Help” kzbin.info/aero/PLJVIPiFvv1mYRotMXuS6F94UZkGAIxsb2

[@daveparsons7756]

@@epmanualphysicaltherapy Thank you so much for your help….I will delve into these🙏🙏

[@amirjasem549]

When l move my kneecap by my finger up and down l fell crunchy sensation and hear clicking sound like they hit the bone below What does this mean ? And did l counting this exercise??

[@epmanualphysicaltherapy]

Hey Amir! That crunchy and clicky sound is the bones moving on each other. If it's not painful, then it's nothing to urgently worry about. It means you've likely got irregular surfaces on the knee cap or the thigh bone. It's a sign that you've had (and might still currently have) a muscle imbalance with dominant quads. That is something you should fix to allow you to keep it from getting worse.

[@amirjasem549]

@@epmanualphysicaltherapy l am only 19 years old I suffer from this pain in kneecap from two or more years l treid exercises but my getting worse over time Tell what's to do please and can l heal my knee cause l am so young to this

[@shericopelandmeadows3916]

Is riding a stationary bike alright for this issue?

[@epmanualphysicaltherapy]

Hey Sheri! It depends on how irritated the knee cap cartilage is...if there's swelling and it's very sensitive, then no - biking will not be good. If it's not swollen or too sensitive with everyday movements, then cycling becomes a good thing to do to stimulate cartilage healing. Does that make sense?

[@shericopelandmeadows3916]

@@epmanualphysicaltherapy yes, thank you it makes perfect sense. I got hit by a car while riding my bike almost a year ago. It has been a very long year of recovering. Only riding indoors now😁.

[@carmensamaroo6898]

Sir my knees cap is really hurting especially when I am walking

[@epmanualphysicaltherapy]

Sorry to hear this Carmen :*-( Have you seen our video about walking for knee pain??? Maybe it will help you. “Does Walking Help Knee Pain?” kzbin.info/www/bejne/aaXXp2lsntlsrpY

[@mustafamufasa9844]

Will my pfps get 100% better if i do these exercises?

[@user-op1ku9vc8k]

What exercises you recommend for patellofemoral pain syndrome ? You told us what to avoid, we also don’t know what to do now