Patellofemoral Pain Syndrome (PFPS) Early Exercise Programme
Aim to perform this programme a minimum of once per day unless prescribed otherwise. As with any new exercise, start slowly (repetitions as able) and build up as you are able within the guidelines below.
Pain should not exceed 4/10 whilst completing this exercise programme.
1. Heel slide
- Lay flat on your back or sit supported upright with the legs out straight on a flat, smooth surface – preferably wearing socks to reduce friction.
- Slowly slide your heel along the surface up towards you by bending the knee, ensuring your knee remains in line with the hip and ankle.
- Bring the heel as close to the hip as possible.
- After a 2 second hold, begin straightening the knee by sliding the heel away from you.
2. Inner range quads
- Lay flat on your back or sit supported upright with the legs out straight.
- Position a pillow/rolled up towel under the knee to support it in a slightly bent position.
- Push the back of your knee down into the towel/pillow by tightening the muscles at the front of your thigh – your heel may come off the floor.
- Hold the squeeze with moderate pressure for 5 seconds before gently releasing the pressure.
3. Supported squat
- Start with the feet shoulder width apart and hold onto a stable object (e.g., Bannister or kitchen sink) at about waist height.
- From this position bend your knees and sit backwards as if you are sitting into a chair.
- As you do so lean slightly forwards at the hips so that your head stays over your feet.
- Make sure that your weight is going through your heels at all times.
- Go as low as you feel comfortable but no lower than your thighs parallel with the floor.
We recommend consulting a musculoskeletal physiotherapist to ensure exercises are best suited to your recovery. If you are carrying out an exercise regime without consulting a healthcare professional, you do so at your own risk. If you have any concerns whilst completing these exercises, please contact a healthcare professional.
More Plans
These are some more advanced exercises that will aim to strengthen and mobilise the hip and knee joint in more functional positions, such as standing. The aim is to improve the strength and stability of key muscles that support your knee during functional activities. This programme can be performed every other day. As these exercises are performed in a weight-bearing position, it is safe and normal to have some low-level discomfort during these exercises. Pain should not exceed 4/10 whilst completing this exercise programme.
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These are some more advanced strengthening exercises that aim to strengthen the muscles in more demanding positions to prepare you for a return to sport or physical activity. These exercises should be performed 2-3 times per week like a gym programme as we must consider at this stage you may be preparing to return, or have even returned, to sport. Pain should not exceed 4/10 whilst completing this exercise programme.
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