The 5 Stretches You Should Do for Kneecap Pain (Patellofemoral Pain Syndrome)

The 5 Stretches You Should Do for Kneecap Pain (Patellofemoral Pain Syndrome)
Bob and Brad demonstrate 5 stretches designed to help relieve most types of patellofemoral pain or kneecap pain. As a bonus, they go over how to use a massage gun to loosen the muscles around the knee to relieve pain as well.
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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/programs
Video Chapters:
0:01 Intro
0:16 Topic
0:51 Hamstring Stretch
2:48 I.T. Band Stretch
3:42 Quadricep Stretch
4:25 Calf Stretch
5:11 Kneecap Stretch
7:20 Massage Gun
9:18 Programs
10:12 Outro
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Our videos offer the best "get fit , stay healthy, and pain-free" information directed toward people 0 to 101 years old. Physical Therapists Bob Schrupp and Brad Heineck have over 50 years of combined experience. We try to add a twist of our humor into each video in our quest to be the "Most Famous Physical Therapists on the Internet" In our opinion of course!!! Subscribe to us now and join the fun. Not only will these videos provide outstanding health information on treating yourself at home, we also do product reviews. For our favorite products on Amazon click on this link: www.amazon.com/shop/physicalt...
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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

[@Florkkkk]

I've been working out for over 10 years these guys have helped me more than my own doctor thanks guys much appreciated

[@BobandBrad]

We are happy to help

[@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."

[@MD11339]

I love your massage gun. I purchased the mini because I have small hands. Works on my adductors beautifully. Thanks for all you do.❤

[@ginalyons8047]

Thank you, Bob and Brad!!! I have had pain in my knee caps off and on for the past few years! I didn’t even realize how tight my muscles were until I did these stretches!! 😍

[@joanbaggs1915]

My daughter had a lateral release on both knees snd has not had a problem since.

[@wongwingsee]

Thank you for the analysis and treatment exercises!! Very helpful!

[@JudithSanchez-ht6jn]

I was under surgery knee replacement in 2019 everything was fine. Few months ago I fell on the street my doctor told me that I am suffer from tendinitis. I need a physical therapy but unfortunately I have to wait and nowadays I had has to do PT at home. I now thru both of you I will have PT at home and I will send a comment. God bless you ❤

[@maryosullivan1537]

Very helpful, and I love your banter!

[@Chris-xt7wd]

Bob and brad jingle is awesome

[@carolynreed451]

Thanks you guys thanks for having me today friends

[@seanmccarthy1274]

I'm hooked these stretches helped out my knee pain almost instantly. I thought I was stretching good enough and I'm convinced I've got Alot to learn. Thank you a ton gentlemen!

[@Daniel-gw6ss]

good video, guys! Those stretches felt good!

[@natalialev8774]

You are amazing 👏 ❤. You showed aloof exercises to choose from. A lot of Thanks to you both 🙂🙂🙂🙂. My best wishes to you.

[@star222333]

Thanks for sharing! I use to have patellofemerol pain syndrome, squinted knee caps. I went to a PT and did all my exercises, there and at home, that pretty much fixed it. I love watching your videos.😊

[@BobandBrad]

Great to hear!

[@Spacetainment]

Hey you, yes you, I wish you great success, health, love, and happiness. ❤️🙏

[@anthonyarmata4525]

You get gastrocnemius if you straighten the knee, but you only get soleus if you slightly bend the knee. Difference? Gastrocnemius crosses hip and knee joints, soleus doesn’t (part of ankle joint only). And also with the quad stretch on the bed, the only disadvantage of that stretch is that you are not getting enough hip extension to make that stretch effective, in which the rectus Femoris is the only quad muscle that can flex the hip, and to stretch it, you would need to do the opposite which is to extend the hip.

[@carolynreed451]

I'm going to have to do my working out like in my 20s

[@twelvehundredmiles5330]

I'm glad that you mention that these stretches wouldn't be good for people who are hypermobile. My daughters and I are all hypermobile, and suspected to have Ehlers Danlos Syndrome(in the process of getting diagnosed). I would really like to see some videos with suggestions for people like us who have hypermobile joints, prone to dislocation.

[@hilaryegan1041]

As a PTA in an Outpatient clinic; I totally agree the IT band is connective tissue, why would you even want to stretch that out. Although, I found doing different myofascial releases to correct any adhesive dysfunction and focusing on reducing TFL mm guarding with inhibitory or stretching techniques extremely successful!

[@notyourbae19]

The intro gets me everytime 💃🏼

[@stephenj.hanulec5220]

That quadriceps stretch fills me with back-of-thigh cramp fear.... any steps to ameliorate?

[@painter5345]

I must have one of those "Strong Like Bull" t-shirts for my dad! He's 92. Please, if you see this comment, please let me know where I can find one. Thank you!

[@hbhstar341]

Hi Bob and Brad, What is the best way to prevent another injury after PT? I have an almost 40 min PT routine for my neck and back. Now that my sessions are over at my physical therapists office, doing the routine daily is challenging. What is after care usually look like? Just normal movement? I should add I’m someone with a recurrent injury in the same place. I’ll always have to do something to stay moving but the same routine every day is tedious. Any suggestions?

[@jobywolfenden-brown3052]

Dislocated my knee for the 1st time 6 weeks ago (football tackle) not limping anymore and mild jog but still serious pain under the knee cap and on the inner side of my knee (also can not go onto one knee (rest on bad knee) What’s my next step for rehab?

[@DM-lw6qx]

Way more effective than my Xphysical therapist.

[@aymanalij]

When are X6 and U2 massage guns coming out?

[@Jim005]

Could you do a video on patellar tracking syndrome? According to the doctor, that's what has been causing my knee popping and pain. He said physical therapy and kinesio taping can help

[@BobandBrad]

I will add this to our to do list.

[@tallpaul9848]

My kneecap moves very little side-to-side. You didn't mention the protocol to improve kneecap mobility. Should I hold it in place or just move it around. Thanks!!!

[@durindacavin1941]

What time of day do we do these,you mentioned not to stretch first thing in the morning to protect your back?

[@mariotamagic7660]

I’ve been watching all your videos on patellofemoral syndrome videos and although I think I do have a grinding of my kneecap problem it’s weird because it stops a little after I’m done exercising. However it has started to act up a lot quicker now and I don’t know what to do about it. I had a quad strain recently and wonder if maybe this has something to do with it. But I’ve had this problem with my knee for a while it’s just recently gotten worse. Pls help. I play soccer and noticed my legs and knees have started to take on a weird shape.

[@carolynreed451]

11.17 a.m. Tuesday June 22nd 2021

[@carolynreed451]

I been lifting way too often sore upper an lower back knees neck area

[@BobandBrad]

Do not overdo it. Sometimes more is not better

[@carolynreed451]

Yeah I need a massage

[@__B__]

Can you do anything on duck feet please? I'm 27 and my lower back has been killing me, I've noticed when I lay flat on my back my feet go to the sides. Thanks!

[@BobandBrad]

I will add this to our to do list !

[@Sonia94537]

Do you use a massage gun before or after exercise, with or without a massage gel? 🤔

[@BobandBrad]

Before and after exercising actually. We don’t recommend using gel with the massage guns.

[@carolynreed451]

Living room table from one place to another i use the blue ice from dollar tree

[@carolynreed451]

I been lifting chairs down a mile an then every day lifting bags of heavy groceries

[@carolynreed451]

I use to work cashier work.

[@carolynreed451]

65 in late oct

[@carolynreed451]

Hello I'm trying to listen an write you ha

[@Jason80001]

Have had knee pain for a year and I do not know the cause. It's getting in the way of my training. Countless PTS and doctors and nothing works. Tens of Hours spent on the Internet searching for a solution, without result. Does anyone know what the cause could be? Pain when: Squatting, Sitting and standing from a chair, extending leg from seated position with weight, walking down and up stairs, And also it cracks and pops like a rice crispie when pulling it back to do a quad stretch. So when the ankle touches the butt, there's popping and pain.

[@carolynreed451]

Hello you 2

[@carolynreed451]

My weight 216

[@irmaworld65]

I would like to know what causes knee pain after you've had knee surgery has been since 2016 and I'm having problems with my kneecap I can barely walk my knee is swole

[@Settimid.]

I have a pain in my ankle from rehab for my heart. I was using different t bikes but had to stop.also now my knees hurt going up my staires?? Help Bob and Brad

[@carolynreed451]

I'm 64 1/2 in 0ct 25

[@carolynreed451]

I'm eating way to much an often ha

[@carolynreed451]

I'm scorpio sign

[@tumpy1]

That's not true.