5 Hip & Knee Exercises to Reduce Kneecap Pain

Knee pain is one of the leading physical health problems in Australia. According to the Royal Australasian College of Physicians, up to 35% of Australian adults will experience knee pain [1].

Pain in the front part of the knee, around the kneecap area, is referred to as patellofemoral pain. It is the most common injury among athletes, active individuals and older adults.

Fortunately, patellofemoral pain can be addressed by simple exercises which strengthen the muscles that support and facilitate the movement of the knee joint.

Top 5 exercises you can do to reduce kneecap pain

Before doing any of these exercises, ensure that you have stable support to hold on to for additional safety. Gradually increase the intensity of your exercise as you get stronger.

Increasing the intensity of your exercise too quickly can worsen your knee pain. So, listening to your body and staying consistent with your exercise routine is essential.

If you are experiencing persistent pain and unable to perform any of these exercises on your own, consult a physiotherapist who can provide adequate care to help you manage the pain and improve your function by guiding you to safe and effective exercise strategies.

1. Squat

Squats are an excellent exercise that targets the strong muscles of the quadriceps and buttocks. Strengthening these muscle groups allows you to better control and support your knee joint during essential movements.

1. Stand with your feet hip-width apart and your back near or against a wall.

2. Gently lower your bottom down and back as if you are trying to sit on a chair. Control your movement until you form a 90-degree angle with your legs and thigh.

3. Use your arms to balance the weight forward instead of leaning with your upper body.

4. Slowly return to the starting position by straightening your legs.

5. Do this for ten reps for three sets.

2. Side leg raises

Side leg raises allow you to strengthen the muscles on the outer part of your thigh and muscle fibres of your buttocks. Unfortunately, these muscles are often neglected in our daily activities.

1. Lie on your side with one leg on top of the other.

2. Slowly raise the top leg toward the ceiling. Feel the tension on the outer part of the thigh and buttocks.

3. Hold the position for 10 seconds upon reaching about 12 to 24 inches off the ground.

4. Slowly return to the starting position.

5. Do this for ten reps for three sets on each leg.

3. Leg presses

If weight-bearing is difficult, you can try resistance training while laying down using a resistance band.

1. Lay on the floor and hold each end of the resistance band in each hand.

2. Bring your knees to your chest and place the resistance band across the bottom of your feet.

3. Keep the tension on the band by fixing your elbows to the ground and your hands on your chest.

4. Gently press both legs against the resistance until you straighten your legs.

5. Slowly return to the starting position.

6. Do this for ten reps for three sets.

4. Step up

This exercise is one of the most functional physical activities you could try as it allows you to activate key muscles of your legs and thigh required to complete stair ambulations.

1. Stand straight in front of a stair step or stool. Hold on to a wall or railing for additional support.

2. Shift your weight to your right foot, place your left foot on the step, and press yourself up, so both feet are on the same step.

3. Slowly lower your left foot back to your starting position.

4. Repeat for ten reps for three sets. Lead with the opposite leg after each set.

5. Knee extension

If you are having pain or discomfort when standing, you still exercise your lower body while sitting.

1. Sit on a chair. Position both feet flat on the ground.
2. Gently raise one leg out in front of you until it is parallel to the floor.
3. Do this for ten reps for three sets on each leg.

Outlook

Staying active and strengthening your lower body muscles can help reduce knee pain and prevent inactivity-related secondary complications.

A physiotherapist can help you address persistent knee pain and become more independent by guiding you through safe and effective exercise strategies. In addition, a physio will focus on treating your pain and correcting impairments that may contribute to your injuries.

Physiotherapists are movement experts who can help you improve the quality of your movements so you can enjoy life to the fullest. Visit a physiotherapist for a consultation.