Patellofemoral Pain Syndrome: Exercises to Fix its Root Cause! (Maltracking Patella)

[@lina6641]

Extremely helpful video!! Thank you so much. I’m on my way to recovery and hope and pray to be able to fix this annoying pain once and for all!

[@YourWellnessNerd]

Good luck with it! Hope the tips resonate with you!

[@RiniHS96100]

Hello, Did this help and were you able to fix your problem.. curious to know.

[@SpeakTruthBeKind]

Useful video. Thank you. ❤

[@YourWellnessNerd]

Glad it was helpful!

[@YourWellnessNerd]

Glad this resonated with you!

[@hankstrohbeck]

your videos and knowledge have brought me out of the dark ages physically thank you so much

[@YourWellnessNerd]

Appreciate the kind words Hank! Let me know if you have any specific questions!

[@klc7919x]

I wish I would have seen this along time ago. I have had had both knees replaced. But looking back the knee cap was part of my problem. Your description of the ankle stiffness, really was an eye opener for me.

[@YourWellnessNerd]

Its never too late to keep optimising things mate! The knee might now be a different material, but its still required to function the same long term!

[@nolatwinmom]

Thank you for your help

[@anglorbass2725]

Best describing video i have found and explanation what just what i needed understand what happened in my mechanics so i can fix it.

[@YourWellnessNerd]

Good luck with it Anglor, hope the exercises help!

[@whatever9770]

Very anatomically correct video.

[@wonderingwonderer3747]

Wow I thought the pigeon stretch was intense the couch stretch was on a whole another level thanks for the great instruction YWN!!!

[@YourWellnessNerd]

Great to hear! As long as you feel like it gets easier over time you're on the right track!

[@GBoz94]

Im so glad I found this because yes I’ve had pain in my knees (Maltracking) for 8 years and physios used to just massage and tape my knee which did not fix the issue, until I decided to see a podiatrist who said my ankles were stiff and my feet were flat. Orthotics should push the arch back up and straighten up the knee. Hopefully this is going to help me long term. He also told me to do those ankle stretches and stretch calves but I find they still stay stiff.

[@YourWellnessNerd]

Hopefully it helps too mate!

[@RiniHS96100]

Hi a year since this comment, I hope you are better now. Did your fix your tracking issue. I am struggling with the same. Pl lemme know!!

[@GBoz94]

@ nope! Hasnt done anything. Still in pain, in theory the orthotics should have helped but maybe we have naturally tight limbs :( Also I just wear sneakers more often and not so much heels anymore which prevents the intensity of pain. Whats your story?

[@whatever9770]

Pigeon pose is good for both ankle and hip rotation. Even better if you can eventually get your chest onto the floor.

[@mitchbobbermien3383]

Mate, This is a great video, good job man. The anterior ankle mob was so much more effective with changing my body position. I actually though it was a shit mobilisation exercise until I stepped OVER my ankle to what you do. " I frigin feel it now" I've been using half squats and really screwing my feet into the ground, I'm using a band to introduce some nuro feedback to Glute Med as an extra. Thanks heaps dude please keep making videos.

[@YourWellnessNerd]

Glad it helped mate! Hope it goes some way to helping you fix that knee pain! That ankle mobe is something special when you hit from that angle. Complete game changer for me clinically!

[@mrwermhatshat4522]

Awesome

[@jeremyjakamram7576]

I’m still recovering from it, these exercises every morning help a lot though, but in addition to these different kinds of strengthening exercises targeting new places in the leg that aren’t active, plus 2-3 times a week very painful manual release therapy is taking me back to full recovery

[@YourWellnessNerd]

Glad to hear you’re making progress Jeremy!

[@RiniHS96100]

How have you been doing. Can you pl share your recovery journey. Thanks much in advance

[@12packets]

Love this! 😊 What resistance is the band you are using please? I’ve a fabric covered one and it doesn’t seem to be as effective, it’s quite wide too. Am I right in thinking a thinner width band would dig into the ankle capsule better? Thank you!

[@YourWellnessNerd]

It would! But it should always be based on what feels comfortable for each person!

[@trishabahri396]

Thanks for this amazing video. Can this be cured with regular physio therapy?

[@YourWellnessNerd]

Absolutely!

[@trishabahri396]

Thank you so much! I was afraid I would never be able to dance or skateboard

[@RiniHS96100]

​@@trishabahri396Hi Trisha, is this helping you. I'm kind of in the same situation

[@vickiwilkinson6826]

This is good, my thoughts are what if the cause of knee tracking not in qi is because of hip joint mobility or spine ...also anyone with patellafemoral disfuction prob be in pain enough not to withstand the hamstring leg flexed against wall knee on floor- defo wont use that. Yes like turn knees out, even point toes out in that direction a little too. Yes ossilating, flossing helps. I think more explination is needed on how the muscles feel where and how to feel around the knee, talk on load bearing, life style- and assessment work how to identify this was short more detail. Thank you for this good work 😊👍

[@stefaandeswert377]

I will try all of the above. I have been having kneepain for over 10 years but over the laste 2 years it has gotten a lot worse. To a point where I actually missed work because of it. Been having physical therapy for 1.5 years and made a lot of progress. However i still have a chronic pain on the lateral side of my left knee. As if the kneecap is constantly touching my femur. Taping relieves a lot of the pain, but driving a car seems to aggravate it. Really hoping that i can get rid of this because I honestly feel like my life is over. I've always loves sports and have already stopped soccer because of my knees. I really want to be able to stay moving so gonna give it a shot

[@violetgodwin677]

How are you doing now

[@cadehassel3242]

Any updates?

[@stefaandeswert377]

​@@cadehassel3242still a lot of pain. Starting to lose hope for my knees

[@RiniHS96100]

I have been doing your exercises for 2 days 1. How can i be sure that I got my knee toe alignment right during your ankle mobilisation exercise? Iam always unsure about that and worried i might be doing it wrong. Feeling a very slight sprain in the ankle end of day (Side note: My natural patella seems to be pointing inward even as i stand straight) 2. If i do grt the right knee- toe alignment, after squat is it still possible to get a bit of knee effusion

[@TinaSotis]

Fantastic. Very clear and helpful! Does the taping help in addition to the stretching and strengthening exercises?

[@YourWellnessNerd]

The right taping technique certainly has value with PFPS. It must be said that it will only ever be a short-term solution - which is fine as long people are still trying to solve the broader mechanical issue!

[@TinaSotis]

@@YourWellnessNerd the broad mechanical issue, as I understand it, is weak ankles, and quads (abductors and/or adductors) that can't hold the legs from collapsing inward. This puts untenable pressure on the knee. Patella slides in its channel laterally instead of straight up, causing wear and tear - and pain - over time, yes? So the tape would support and bring that patella back into proper placement, and proper stretching and strengthening of those quad muscles and ankles would, over time, fix that underlying mechanical problem, yes? Relying on tape to get you through the rest of your life, not a good idea. You've got to put in the effort.

[@YourWellnessNerd]

@@TinaSotis You're on the right track! The main issues - as I see it, are: Ankle joint stiffness, weak hip rotators, restricted hip rotators, tight hip flexors/quads, low back restrictions. Some may not have all of course but its a strong place to start looking!

[@TinaSotis]

@@YourWellnessNerd thank you! Because of the pandemic, like many people I stopped going out, stayed in my apartment, and basically stop moving. Sat at the computer a lot - and bam. Hip flexor weakness and inflexibility followed by lower back pain and knee pain. I need to fix this because I'll be traveling and I don't want to be hobbling around. Do you have any videos with specific exercises that are good for this condition? Thank you so much for all your help so far.

[@koDiacc]

What is your take on weak vmo as a reason?

[@hob1994]

I was running around 20 miles a week and then decided to do a half marathon just on the off, as I felt my body was in really good shape at the time. It was stupid because the last three miles, my technique was totally off and I just ground through it to finish and then I started to get the dull ache in my right knee. I rested for a few months and did lunges and BW squats to strengthen the muscle which worked and then stupidly ramped training back up without any build up. Now I have pain in both my knees which haven't got much worse but there is a bit of sharpness to the pain now. I have seen a physio who has recommended lots of core exercises and the like, which have been useful in understanding my anatomy but overall, my symptoms haven't improved that much. I've recently started taping and this does help improve the symptoms of my PFPS but even doing squats and lunges hurts the knee. My physio recommended that a bit of pain is good as you are getting the knee to go through its full ROM and that helps build the muscles around the knee but I am not convinced. Sorry for the very long comment! Excellent video anyway and thank you! I was just wondering, whenever I descend into the squat, my knees hurt so is it wise to be squatting if my knees hurt? Or you should you persevere to help train the muscles to get into correct alignment? Thanks again

[@YourWellnessNerd]

For me, any genuine pain is a sign that something isn't right with the knee and its not advisable to push through. If a patient of mine was feeling knee pain when squatting I'd advise them to do shallower squats (1/2 or 1/4 squat) or try different types of squats like a box squat. If the knee still hurt id put the squats on the back burner until I improved their mechanics enough (looser hips, looser ankles, freed up the soft tissue around the knee and ITB, etc) so that squats felt ok again. Maybe let your Physio know you aren't happy with the squats and let them figure out a better way?

[@hob1994]

@@YourWellnessNerd brilliant thank you for your info and potential recommendations, I’ve subscribed to your channel now. Very informative, broken down concisely and easy to understand 🙂

[@YourWellnessNerd]

@@hob1994 Appreciate it! Let me know how you go!

[@mmueller1473]

How are you doing now?

[@RiniHS96100]

Very helpful video. I really wish I could see your feet position as you do the squats

[@YourWellnessNerd]

Appreciate it! Ideally those feet should be straight!

[@RiniHS96100]

@YourWellnessNerd Oh but shouldn't it be slightly outward.

[@RiniHS96100]

@YourWellnessNerd I am struggling hard to find the right knee toe alignment position where the patella tracks correctly. Your video makes the most sense and I think if I nail the position, squat could be a very powerful exercise and not irritate the knee.

[@YourWellnessNerd]

That’s the end goal for sure! Technically people can squat with whatever position they choose, but if they don’t have the capacity to do it with their feet straight then it may suggest they are missing something somewhere!

[@RiniHS96100]

@@YourWellnessNerd Thanks much bro. Excellent video again. I have this in my top bookmark!

[@roy6419]

What is your advise on when you stretch... before or after exercising?

[@YourWellnessNerd]

I prefer before as good mobility exercises will immediate improve your tissue quality/exercise mechanics.

[@roy6419]

@@YourWellnessNerd thanks for the advice! And great video!

[@thund3rzzz813]

Hi, I realize you describe the case where knee collapses inwards, but is it possible that the knee would collapse outwards instead with maltracking patella & would the above exercises still be valid or would you need to make some modification? My knee cap seems to be pulled excessively laterally but, my ankle has high arch & collapsing outwards into suppination. You say it is not generally possible for the knee to go outwards without the foot lifting but if say you had some bowing of the leg would it be different?

[@naomifraser6450]

Hi, thank you so much for this video. I'm willing to try anything to fix my knee. I see a physio and specialist, but as yet the problem is still there. The specialist pointed out that he could actually see my knee cap tracking laterally while the one in my good leg goes up and down. I do have a question, though, if you'd be kind enough to answer? With the couch stretch, is it the sore knee that goes on the ground or the couch? I tried the sore knee on the couch, but it was too painful to put direct pressure on my knee on the couch cushion. Really painful. Can I stand up instead, and pull my ankle up behind me for a similar stretch? This way there's no direct pressure on my knee cap which is maltracking atm and pinching my fat pad. Funnily enough, I've noticed a clicking and stiffness in my ankle (same leg as the maltracking knee), and yes, that knee does roll inwards to such an extent that my foot is also turned inwards. When I did try the couch stretch there was massive amounts of stiffness in my hip and I couldn't raise my torso. I'd just like to try this exercise without hurting my knee if possible.

[@YourWellnessNerd]

Hey Naomi! Sorry to hear about your knee! The couch stretch is performed with the sore knee down, but if you're doing it correctly you should have the pressure above the knee cap not directly on the knee cap if that makes sense? Having said that, if it does feel too sore, the standing quad stretch that you mentioned is a nice introductory position to try. Even adding a standing hip flexor stretch where your sore leg is extended behind you (knee straight) and you feel the stretch at the front of your hip is also a nice one to combine with the quad stretch. They'll hit different components of the couch stretch without you having to put pressure through the knee cap!

[@mariagiles6989]

Thank you. Is it ok to do those exercises/ streches with enthesopathy of quad tendon and suprapatella bursitis?

[@YourWellnessNerd]

Generally speaking they are Maria. But its always important to run it by your therapist to be sure.

[@susand8280]

Fractured patella with surgery. And told I could have nerve damage. I workout religiously and cannot build up muscles around my knee after my surgery. Any suggestions?

[@WillhHall]

Many seem to be of the opinion that pigeon pose is bad for knee pain. Whats your take on this?

[@YourWellnessNerd]

Pigeon pose is just an expression of hip external rotation and hip flexion - two movements we should all realistically possess. Often knee pain when crossing our legs or doing pigeon pose occurs when missing that range and the knee has to compensate rather it being inherently bad for us.

[@danshrdr]

Hey mate, I recently suffered from a herniated disc at l5-s1, I did go to a physio and I did mostly get it sorted, I don’t have any back pain anymore. My main symptoms were sciatica pain in the left leg and muscle weakness. The pain is completely gone, but there is still a bit of muscle weakness. Recently however, I started to develop similar symptoms in my left knee as you are explaining whenever I walk. Do you think the knee pain is related to the back/leg problems? Thanks!

[@YourWellnessNerd]

Hey Daniel! Its really hard to say without assessing you in person, but the root of a lot of hip weakness and tightness is back-related. So I wouldn't be surprised! Even if you have no back pain (awesome btw) there could be some residual joint stiffness/tightness/weakness that is influencing the function of your legs. If you're happy to, have a quick look through some of the hip and low back videos on the channel - there are a few very safe tennis ball/lacrosse ball exercises you can do for both. However please go and have yourself assessed to figure out exactly whats going on!

[@sonampaldenbhutia626]

How are you now bro ?

[@danshrdr]

@@sonampaldenbhutia626 All better now, gave it time and my body fixed itself

[@sonampaldenbhutia626]

@@danshrdr Good to hear that what about your knee?

[@danshrdr]

@@sonampaldenbhutia626 knee is all better too

[@ancientdiscoverys]

My situation is different. I have no pain but my patella crunches very loud every time I bend my knee. What do you recommend?

[@nkegoaekokobe1866]

Hello! I play soccer competitively and I developed this issue. I am going through the same symptoms you mentioned and I have had this issue since senior year 2 years ago. Whenever I bend my knees, my right knee goes inward which made me feel like it was a hip and knee issue and I might need surgery. If I was in the car for a long time my knees would hurt so much and I would need to stretch them out and run around the kneecap. I search far and wide on the internet and it kept getting more confusing as to what exactly is causing the problem of the dull ache under the kneecap. At first I thought it was patellar tendonitis, but the pain spot for that was too low and not around or deeper inside the kneecap. I am starting your exercises religiously and I hope to finally fix this issue once and for all. Can you also recommend me to any videos that would help me tape the knee for patellar femoral pain syndrome? I just want normal knees again 😢

[@hamash2289]

on the same boat here man, feeling I'm paying back for all the years of playing now, how's this video been working for you?

[@alokchhikara7560]

Hi, I was diagnosed with pfps two years ago in the right knee, no physio or strengthening exercises has helped infact it has gotten worse that pain has started in left knee as well. Even after doing few steps of stairs I start to feel discomfort/dull aching pain/burning sensation. When it started atleast I could do stairs but now can’t even walk properly. Plz help

[@LokeshGyanchandani]

Same here bro

[@RiniHS96100]

How are you feeling now. Anything helped?

[@marycalixto3012]

Do i really have to wear knee brace? It feels uncomfortable. For some reason it feels like it gets worse. Im using recumbent bike at physio does it help?

[@YourWellnessNerd]

Hey Mary, its hard to be specific over the internet, but if you've been advised to wear a brace I'd imagine its for good reason. But you still need to respect how it makes you feel. The recumbent bike can be a nice alternative to a more upright bike for those with differing forms of knee pain!

[@RiniHS96100]

I am following this for 2 days now. Pl help 1. As I do your ankle exercise I am unsure if iam doing it right. The knee foot alignment. How do I assess that exactly. 2. If i do get the right knee toe alignment while doing squat, is it possible to still have knee effusion as the knee adjusts to a new alignment?

[@NoMercy7z]

Im 22 years old female And having this pain since last 2 months It gets worse when i stand straight for more than 5 or 10 minutes And gets better when i rest a lot like bedrest for days So is there any way for me these exercises will work? Or am i supposed to have a surgery? I have my final exams coming up and im so overwhelmed by this couldn't even focus on my study.... Life is getting really hard with this... Kindly help

[@YourWellnessNerd]

Sorry to hear its been challenging! Its best you have your knee assessed by a PT so they can specifically direct you towards what you might need to do to get better. I find the exercises in this video are a really great general platform to begin with, but you may need some exercises tailored to you specifically as well. I can't comment on any potential for surgery without seeing you, but generally surgery should be a last resort. For this specific issue there should be a number of simple things you can improve to help. Hope the videos does that for you!

[@NoMercy7z]

@@YourWellnessNerd thanks for the reply i appreciate that

[@percy9228]

@@NoMercy7z how are you now after 2years?

[@NoMercy7z]

@@percy9228 I am better now, much batter but cant stand for too long and stairs hurt me some times and when i do exercise and sleep i feel normal next day no pain , but it was worse back then i can walk upto 8k steps daily, so im better

[@RiniHS96100]

​@@NoMercy7zHow are you feeling now. Also can you pl share the exercises that made you feel better

[@niharika120]

Hello !! My knees are slight inwards since childhood (knock knee) if this is the word !! I nvr had any issue untill I was 31 but now like from last 2 month I have patelloformal syndrome therefore I have pain !! I dint overuse my knee and no I injury too !! I don’t why it suddenly happened and it is there from last 2 months !! I just want to know can it realy be cured ? Is it bcz of problem which I have since birth !!

[@smartmd4278]

See an orthopedic