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Best Exercises for Patellofemoral Pain Syndrome and Runner’s Knee

July 29, 2025

Patellofemoral pain syndrome (PFPS), commonly known as runner's knee, causes pain around the kneecap due to improper tracking and stress on the patellofemoral joint. Along with proper bracing, targeted exercises play a vital role in relieving symptoms, strengthening supporting muscles, and preventing recurrence.

Why Exercise Matters for PFPS

Weakness or imbalance in the muscles around the knee and hip often contributes to poor kneecap tracking. Strengthening and stretching these muscles can improve alignment, reduce stress on the joint, and relieve pain.

Key Exercises for Patellofemoral Pain Syndrome

1. Quadriceps Strengthening

Strong quadriceps help stabilize the kneecap during movement. Try:

  • Straight Leg Raises: Lie on your back with one leg straight and the other bent. Lift the straight leg to about 12 inches and hold.

  • Quadriceps Sets: Sit with legs extended and tighten the thigh muscle, pressing the back of the knee toward the floor.

2. Hip Abductor and External Rotator Strengthening

Strengthening the hip muscles improves lower limb alignment. Try:

  • Side-Lying Leg Raises: Lie on your side and lift the top leg upward, keeping it straight.

  • Clamshells: Lie on your side with knees bent, and lift the top knee while keeping feet together.

3. Hamstring and Calf Stretching

Tight muscles can pull on the knee joint, worsening symptoms. Stretch:

  • Hamstring Stretch: Sit with one leg extended and reach toward your toes.

  • Calf Stretch: Stand facing a wall, place one foot back and press the heel down.

4. Patellar Tracking Exercises

Exercises that promote proper kneecap movement can include:

  • Controlled squats focusing on knee alignment

  • Step-ups maintaining knee position over toes

Using Knee Braces During Exercise

Wearing a patellofemoral knee brace during your workouts can provide extra support, improve patellar tracking, and reduce pain. Look for braces with dynamic straps or buttresses designed specifically for PFPS.

Ready to enhance your recovery? Shop our range of patellofemoral pain syndrome knee braces to support your exercises and protect your knees.