Strengthening Exercises To Help Stop Kneecap Pain (Patellofemoral Pain Syndrome)

Strengthening Exercises To Help Stop Kneecap Pain (Patellofemoral Pain Syndrome)
Bob and Brad demonstrate a 6-week program of strengthening exercises designed to help stop kneecap pain, that can be done at home.
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This video is part of a series of videos on how to treat your knee pain. Check the full series of videos along with the downloadable guide sheets for each video on our website here: bobandbrad.com/...
Video Chapters:
0:01 Intro
0:16 Topic
1:19 Phase 1 - First Exercise
2:40 Second Exercise
3:29 Mini Squats
4:33 Hip Abduction
5:10 Plank Shell
5:55 Fire Hydrants
6:53 Phase 2 Exercises - Wall Slides
8:20 Second Exercise
9:33 Lunges
10:35 Pelvic Drop
11:50 Phase 3 - First Exercise
13:09 Walking
13:32 Running
14:14 Outro
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[@BobandBrad]

Looking for more tests and exercises used in treating knee pain? Our complete Knee Pain Program playlist can be found here kzbin.info/aero/PL8l32k1r15l45pq8HBsa0CHPqxQl9oLFs

[@robofont]

Bob and Brad, many thanks!! These are very helpful!! A quick question, though: are these exercises supposed to be done EVERY DAY, for the corresponding number of weeks you recommend?

[@aadarshsharma3839]

I am on week 3 but my knee still makes the grinding sound while doing step ups. Is that normal or should I go back to week 1-2 exercises?

[@BobandBrad]

"Some of our astute followers have noticed me slurring my words. I am not drunk but working with Brad it would be justifiable. I had 6 infected cysts removed from my mouth (noncancerous) and I have residual scar tissue and numbness. I will try to do better. Thanks Bob."

[@Makeawish512]

It's ok Brad, you take care of yourself

[@talk2flonow261]

God bless you both. 🥰🥰

[@alangardi2803]

God bless you 🙏

[@meye6645]

U r awsome man and ur accent is super cool

[@happygirl864]

Love you, Brad. Godbless.

[@jhmstagg9104]

Oh cool, exactly what I need, a plan to follow!

[@StormCaller5]

My hubby was born with his feet and lower legs improperly aligned. So many knee problems for decades. I hope these exercises help him. Thank you for sharing

[@alexsmith5008]

Not gonna lie guys first time I ever seen your vids I was like these guys dont kno what they talking about then I kept watching cause I like the song that comes on lol so I kept watching I ran across one vid I did it it started working im like humm maybe these guys do kno what they are talking about..Remind u I played basketball all my life I thought I had a torn ACL or Meniscus in 2010 I never went to get it checked i thought it a heel over time over some yrs I kept feeling pain so I start watching vids to strengthen my left knee nothing worked i actually in 2015 gave up basketball and started on a new career I recently started watching you guys in 2021 and I can actually say I been using the exercise in this video and it actually help build my knee strength a Little thank you guys for all of your wisdom and knowledge and being able to give back the information you guys have to former athletes like myself and to thousands and hopefully millions across the world im deff on you guys side all the way CONGRATS ON THE CHANNEL AND YOU GUYS SUCCESS KEEP DROPPING THAT KNOWLEDGE 💪🏾☝

[@neelampanjwani88]

Excellent tips, thanks

[@kamwatson6128]

I have only just found you both on KZbin. I love your videos as your both so informative and have a lovely aura. Thank you for sharing your knowledge and expertise 😊

[@2wheelsrbest327]

Thanks Bob & Brad , great advice and video. Suffered from knee pain for some time now and just got on with it. That was until I recently rode my motorbike to France and found I couldn't stand on my footrests to get comfortable. Ok I am 71 so expect to have a few aches &pains but its serious when it could affect my motorcycling. Going to start the exercises tomorrow and see how it goes. Thanks again Ted UK.

[@shirleylabonte5767]

I really appreciate the exercises you provide on KZbin, thank you! Are any of these knee exercises not recommended if you have low back pain?

[@m00n3r9]

Hello! Thanks so much for creating/posting these videos and instruction sets for all to access for free! Just wondering how often do you suggest we do these exercises; daily, every other day, etc.? Take care!

[@vegarltveit6818]

Wondering the same thing! Afraid I'll make it worse by doing them to often

[@k4bidenkindness]

Love your show always. Question about the fire hydrants; do I hold for 2-3 secs or 10 secs. ? Thanks so much

[@Oracle_Speaks]

How can you do fire hydrons when your knee cap is painful there is no way to put body pressure on the knee

[@sarahclift5732]

Thanks for the great information! Question- do you add to weeks 1&2 exercises with weeks 3&4 or replace? Also how many days a week should you do the program?

[@denzelnolet]

Yes, usually you can combine the exercises at the later stages (it will only bring you benefit), unless the exercise is a variation of another (like the squats are more difficult later, so stick with only one). You should do MINIMUM 3 times a week, or up to 5 times. The first couple times you do these, you may need 2 days rest.

[@norricdaoc8746]

Just got diagnosed, and for giggles I am 50 and do ultramarathons and obstacle course racing as my only hobbies. Soon as the steroid shot stops hurting I am going to start the 6 week regimen, fingers crossed. Of course I have a 33 mile race in a week, then a half-marathon, then a nice 5K...LOL my worst enemy is what I see in the mirror, and he seems to be giving me the finger.

[@saraleach4317]

on your site... can't seem to get the printable programs. Are they avaiable?

[@Sonia94537]

I find any type of squat impossible, my kneecaps pain flares up so much after that, I can do 60 clam shells with resistance band but no squats😭. Is bridge save for kneecaps?

[@antio1753]

2:00 On this exercise I have a terrible pain on my lower back, any advice?(yes I have my back straight and all of my back touch the ground)

[@abhinavkaushik6516]

You। might have slip disc

[@Spacetainment]

I want to remind everyone who reads this that tomorrow can always be better. ❤️🙏 Thank you for sharing this video.

[@rhondamoore3821]

In the above video you mention that .pdf files are available on your website for knee programs, but when I checked the .pdf’s aren’t yet available. There’s a note saying “coming soon”.

[@ddmatt1920]

I was wondering about this too!

[@jean6460]

Does anyone know a good knee brace to help my knee cap track properly? Thanks in advance!!

[@BobandBrad]

Here are some videos that might help you find one for you: www.youtube.com/@BobandBrad/search?query=knee%20brace

[@iainh]

Rough Excercise Guide Week 1-2 Straight Leg Raises - 45 degree - hold for up to 5 seconds - 3*10 Isometric Quadriceps with knee bent in chair - 3 second hold - 2*10 Mini squats 45 degrees - 4*10 Hip Abduction - Up to 10 seconds hold - 2*15 Clamshell - Up to 10 second hold - 2*15 Fire Hydrant - Up to 10 seconds hold - 2*15 Week 3-4 Wall slide to 60 degrees - 3*10 Step up and down - 3*5 Shallow Lunge to 45 degrees - 3*10 Pelvic Drop - Up to 10 seconds hold - 2*15 Week 5-6 Single Leg Stance - 3*30 seconds, eyes closed Walking Running

[@chriscomerford8844]

Thank you for this, I’ve been suffering from weak painful knee pain, struggling doing things I could do before like running or just walking up my staircase to my room.

[@theewelder]

lol running...

[@ryanhughes8620]

Hey Guys, I have been dealing with EXTREME KNEE PAIN the past 1.5 months…I watched this video and the kneecap taping video and my pain has decreased from 9 out of 10 to a 2 out of 10 within 5 minutes!!! I am blown away and I want to thank you guys a thousand times over!!

[@Mrshell1989]

Who else comes straight to Bob and Brad can whenever you get a slight pain anywhere in your body…?

[@mutlucankartal9524]

Even though I am at 26 and I have damn strong quads, It happened to me, now I cannot even bend my leg .. I am a farmer and I have a lot of work to do physically.. I have to snatch 50 kg bags from the ground to the spreader .. I need something lightning fast.. Anything you can recommend?

[@BobandBrad]

So sorry to hear this! Unfortunately, you cannot rush the remedy, as you need to give yourself time to heal as well, otherwise you'll do more harm than good and prolong the healing time. Here are some more videos you can try, but make sure to listen to your body. If it's not ready, don't push it: www.youtube.com/@BobandBrad/search?query=bend%20knee

[@482ksd]

Thank you for your videos! These are very helpful. Just a feedback, the website doesn't have the PDFs. It only says "coming soon". I can still note down the program from the video though, but the PDF would really be convenient. Thanks again!

[@Velvet_Troubadour]

I’m a 27 y/o (former) runner. Thank you so much for this video, I’ve been prescribed many of these same exercises by an orthopedist and PT, which I’ve have been doing twice a day. It’s been over six weeks and symptoms have not really improved, what do we do if symptoms have not improved after 6 weeks? Thank you

[@milo_sk8]

did it get better eventually?

[@TheYesterdays]

I got diagnosed with this bilaterally when I was 16 & now I’m…much older 😂 I’m so glad you guys are making videos about ways to help! Thank you!

[@CA-lf7jt]

Wow exact same for me!! 16, then now older, and soooo bad, starting PT soon. But want to jump start w them until I can get in

[@valerieobrien5521]

I had excruciating knee pain last night and was scared to put my foot down ,it was so severe. After a hot water bottle and using that " Deep Heat " spray, it didn't get any better. I massaged the area but to no effect. Then I started gently moving the knee patella from side to side. Which at first did not move , It suddenly made a slight clicking sound and loosened up. Much of the pain has retreated but I haven still got a swollen knee and I think it will be several days before there is much change. I'm certainly going to try the exercises Bob and Brad recommend.

[@valerieobrien5521]

They are both so informative and fun. Gives you hope of recovery !

[@Milo-ku1dt]

I am 16 right now, just found out I likely have this and I am supposed to start exercises at home. If that doesn’t work I will have to start in person PT probably. I’m glad to know what’s been causing my knee pain (for years) but definitely a bit intimidating having an actual issue if you know what I’m saying

[@aadarshsharma3839]

Hi I just wanted to know if you got rid of this problem. If yes then how?

[@Giovan_Nino]

You need to sort your microphone levels out again..

[@TristenSchern]

Please make the PDF available if you could! It says "Coming soon..." on the site. Amazing content! began the program yesterday

[@margaretjames1579]

I took a screenshot.

[@United-qx2sj]

Bob & Brad are legends

[@aadarshsharma3839]

I am on week 3 but my knee still makes the grinding sound while doing step ups. Is that normal or should I go back to week 1-2 exercises?

[@yolandajohnson8685]

your videos are so helpful. thank y'all very much.

[@usoppgod8107]

Could not get the PDF from the site. Anyone else able to get it ? BTW wonderful video and thanks for helping me!

[@jaipalreddy4894]

Thanks for your videos, I am from India. I shifted my interiors from 1st floor to 2nd floor, the next day my both knees swollen. Right knee now clicking when climbing stairs, no pain while coming down on steps. what can i do to cure this?

[@JohnnyZenith]

None of this works for me. The pain continues to be terrible.

[@ciclopropano]

How many times a week are you supposed to do these exercises?

[@alangardi2803]

Thank you for this incredible information ☺️

[@ThuLe-eh1xe]

Why did Bob not lay his head on the massage table? Is he dizzy? They look like they are good friends. Thank you. I will exercise like you teach us.

[@susanmcantire4526]

I get so much great information from your videos! Unfortunately, the pdf for these knee stretches is not, in fact, available on your website. Can you tell me when it will be?.I would love to have the illustrations to go along with the descriptions. Thanks!

[@jackierosen2393]

This is just wonderful. How do you print out a little list of these exercises?

[@aaronjohnstone2800]

I am 27. I have knee pain below my knee cap. When I take a step or a sumo squat it's been painful today. I spoke to my Uncle who is a chiropractor. When he had a look at my back one of the first things he asked me was if I ever get knee pain in my right knee. I think their might be some things causing this pain. 1, my left leg is longer by half an inch or more. 2, I have done heavy manual labour job. 3, I have been known to run (back foot funning). 4, I broke my right ankle. Please help. I have done so much to stop back pain and now my knee is killing me. I have read going bear foot helps.

[@jacqueb1441]

I fractured my tibia plateau in February of this year. It has never stopped hurting.

[@vegarltveit6818]

Great stuff, but how often should I do this, when I already walk a lot in my line of work? once a day? every other day? It'd really help with an answer to this, so I get a good balance in exercise/soreness and recovery. 🙂

[@garlicgirl3149]

Great question.

[@valeriehallmark6467]

In December 1999 I fell and fractured my left patella. I was in a brace from hip to ankle for 12 weeks. I have had problems with that knee ever since. Do you think these exercises can help me?

[@nakebanochannel6287]

Make a video about knee pain with swelling

[@LilPinkPoodle7]

I'm waiting to start my physical therapy for this condition. They didn't tell me how many weeks I'd need therapy. I'm guessing it will be for quite a while.

[@تعلممهنة-ح1ق]

Thank you very much, good luck

[@Zen_Addy]

Is there any stretch for depression🤓

[@floydefisher]

No, but any exercise that raises heart rate works great on depression. Try running.

[@christinahernandez9819]

Try walking first before running. Yoga stretches help with depression too.

[@SweetStuffOnMonarchLane]

Turn off all electronics and go for walk in nature.

[@DonnaBarrHerself]

Your commentary on manipulating the kneecap,stair heaven/hell advice, proper can use, plus heat recommendations in Han Yu's The Curious Human Knee, has me walking again, and ALMOST pain free.

[@nakebanochannel6287]

Knee swelling???

[@ArashZarei95]

I got instant pain relief by doing these exercises; thank you so much

[@sarahabdel-latif7582]

I really want to know is weight bearing exercises helpful for chondromelcia case?

[@mkbharadwaj9007]

Even I had knee pains but I stretched putting all of my weight towards my foot daily morning

[@unseenwanderer]

Is there any one who have successfully overcome this pain?

[@TheChandresh832003]

Hi Bob/Brad, Not sure if you would answer this. Does the exercise demonstrated during 1:50-2:20 impacts the lower back pain negatively. Would be great if you can answer this. thanks!

[@maggie6609]

Where do I find the PDF to print?

[@BobandBrad]

www.bobandbrad.com/program/strengthening-exercises-to-help-stop-kneecap-pain-(patellofemoral-pain-syndrome)

[@CutiePie232]

I beg you help me.. I went for an ncv and now my once perfectly fine hand is experiencing pain... What is happening is ncv the cause?

[@vdub6873]

Thanks ...that 2nd exercise hurts bad any ideas?

[@garlicgirl3149]

How long does it take from doing the exercises to healing?

[@triciaf5348]

Can these exercises be okay for knee crepetis and chondromalacia patella? I have this. I really enjoy your videos, and I have learned a lot.

[@christinelwhite3424]

What do you think of Maloxicam? Curious

[@durindacavin1941]

So I find that on your website and not here? Meaning all the knee info

[@TheDriftwoodlover]

Thanks! Look forward to your program re: osteoarthritis of knee. I have that plus doc says I’m bone on bone. My pain getting worse but I’ve been more sedeNtary. Wondering if these would help amything.

[@annbrucepineda8093]

Good morning. What do you guys recommend after knee surgery?

[@nrs6956]

Thank you. Value your insights!

[@mattanderton9669]

A couple years ago I was diagnosed with moderate patellofemoroal arthritis. The doc said the cartilage in my left knee had worn out. I've been staying reasonably active but noticed pain in my right knee (not as bad) I'm going to to the gym what cardio exercises would you recommend? I see a lot of exercises like stationary bike, elliptical, walking etc for pf pain syndrome but from what I understand pf pain and pf arthritis are two entirely different conditions. I appreciate your help.

[@issamna949]

Does the MRI shows if the cartilage is hurt ?

[@LuckeeLaura]

What do you do after week 6 to maintain it.

[@JoanPrehoda]

Where is the PDF?

[@susannaxu3053]

you guys are great! really helpful!!!

[@romanprice7863]

I love these guys, just class

[@Makironee]

I need this tysm

[@jackburcs]

When rehabbing, do you need to do all the exercises on both sides always?

[@hucky29]

You should for the sake of balance but if I’m pushed for time I make sure to do the problem side

[@yolandajohnson8685]

I'm joining in right now

[@SweetStuffOnMonarchLane]

This is great, thank you!

[@jenethdsouza]

🙏

[@tamberjune]

I have had this pain since age twelve and have been diagnosed with this. It just is amazing the information y'all have curated and I appreciate it so much!

[@theewelder]

and did 0................awesome

[@floydefisher]

Or you could just learn to run with a forefoot/midfoot strike as you show in other videos. That's how I fixed mine.

[@jakkeven]

my diagnosis here is: bob is so drunk that he's slurring his speech and can't even pronounce his own name at the start of the video. other than that, fantastic show!

[@calmingdragon2862]

Did you know he's sick, not drunk. Poor Bob. He can't make videos anymore.

[@theewelder]

BOB Looks tired just sitting there......never worked a hard day in his life..ever...