Patellofemoral pain syndrome (PFPS) is a common cause of knee pain. It happens when the area at the front of the knee, behind the kneecap, becomes overloaded.

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An acute injury, such as a fall or sports injury, may cause PFPS. It can also be an overuse injury and occur when a person increases an activity’s frequency or intensity.

Besides pain in the kneecap region, PFPS can cause a range of symptoms. These include clicking, mild swelling, knee instability, pain when squatting or walking downstairs, and pain or discomfort after sitting for extended periods.

A structured exercise program is considered the best form of therapy for PFPS. The program should include stretches and strength exercises.

Read on to learn more about exercises for PFPS.

The following stretches can help relieve symptoms in people with PFPS. When stretching, it is important to avoid forcing a stretch to the point of pain.

Quadriceps stretch

To perform the stretch, a person can follow these steps:

  1. Standing upright, bring the weight into the left foot.
  2. Bend the right knee so the heel travels toward the right buttock.
  3. Grab the right ankle with the right hand. This should produce a stretch in the right quadriceps muscle.
  4. Try to keep the knees close together and the back straight.
  5. Hold for 15–30 seconds, slowly release, and repeat on the left leg.

Glutes stretch

To perform the stretch, a person can follow these steps:

  1. Lying on the floor, bend the left knee and place the foot flat on the floor.
  2. Raise the right leg and place the outside of the right ankle onto the left knee.
  3. Grab onto the outside of the right knee and pull it toward the left shoulder.
  4. Hold for 20–30 seconds, and then repeat on the other side.

Hamstring stretch

To perform the stretch, a person can follow these steps:

  1. Lying on the floor with the knees bent and facing the ceiling, raise the right leg and hold the back of the knee with both hands.
  2. Straighten the right leg as far as possible without causing pain or discomfort. This should produce a stretch in the back of the right leg.
  3. Hold for around 30 seconds and slowly release.
  4. Repeat on the left leg.

Strengthening exercises can help a person manage PFPS and prevent future injuries.

Straight leg raises

To perform the exercise, a person can follow these steps:

  1. Lie on the back with both legs stretched out.
  2. Bend the right knee to a 90-degree angle and place the sole of the foot on the floor.
  3. Slowly lift a straight left leg off the floor until it reaches a 45-degree angle to the floor.
  4. Hold this position for 5 seconds before slowly lowering the left leg to the floor.
  5. Repeat several times with the left leg and then with the right leg.

Side clam

To perform the exercise, a person can follow these steps:

  1. Lying on the floor or an exercise mat on the right side of the body, ensure that the upper body is straight.
  2. Rest the head on the right arm.
  3. Place the left hand on the floor in front of the abdomen to stabilize the upper body.
  4. Place the left leg and foot on top of the right and bend both legs so that the thighs and lower legs form a 90-degree angle.
  5. Slowly open the legs like a clamshell, lifting the left knee toward the ceiling, and lower again.
  6. Keep the feet together the entire time and only lift the knee as far as possible without moving the rest of the body.
  7. Repeat several times on each side.

Placing an elastic resistance band around the knees, just above the knee joint, can make this exercise more challenging.

Side leg raises

To perform the exercise, a person can follow these steps:

  1. Lying on the floor or on an exercise mat on the right side of the body, stretch the legs out, left on top of the right.
  2. Rest the head on the right arm, which can be bent or straight along the floor.
  3. Place the left hand on the floor in front of the abdomen to stabilize the upper body.
  4. Keeping the left leg straight, lift it toward the ceiling, hold for a few seconds, and then lower it.
  5. Repeat 10–20 times on one side and then on the other.

Placing an elastic resistance band around the knees, just above the knee joint, can make this exercise more challenging.

PFPS is a common cause of pain behind the kneecap. It happens due to overloading of the knee joint, which may occur due to an acute injury, overuse, or another cause.

A structured exercise program that includes stretching and strengthening exercises is the most effective therapy for the condition.