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Patellofemoral Pain Treatment 2

This is a continuation of one of my previous articles on Runner’s knee pain treatment.  I discuss more hip strengthening exercises for patellofemoral pain or Runner’s knee pain.

More Hip And Core Strengthening Exercises

Below I am demonstrating single leg bridging with opposite
leg lift.  Have to make sure you keep the pelvis leveled.

Manu Kalia Runners knee pain treatment hip core strengthening

Tweetables:

Patellofemoral Pain Treatment-Topic Overview  [Click To Tweet]
Hip And Core Strengthening Exercises [Click To Tweet]
How to Bridging on exercise ball with legs straight  [Click To Tweet]

Single leg bridging Instructions

Squeeze the glutes and make those abs hard…

You need a lot of core strength, hip and leg strength to
do this exercise properly.

Manu Kalia Cure runners knee pain with exercises

Bridging on exercise ball with legs straight.

…this is a great way to strengthen the hip and core muscles.

Core muscles are another important piece of the puzzle most
people neglect when recovering from a knee injury.

“Unless the base or center is strong and stable, the extensions
cannot function properly…so very important to strengthen the core”

Instructions: Place your feet on the ball and bridge up without arching back

Remember to really tighten up the gluteal muscles and abdominals when doing this exercise.

Click here to download free report “5 (easy) Exercises To Beat Knee Pain And Run Stronger.  (Hint: It’s Not The Ones You Think)”

Additional Posts You Might Find Helpful…

1.  Runner’s Knee – Inside Knee Pain With Running

2.  Runner’s Knee Injury

3.  What Are Some Common Running Injuries?

4.  Knee Pain And Squatting

5.  Running Injuries Outside Knee Pain

Popular Posts

Kneecap Mobilization For Patellofemoral Pain Syndrome

Kinesio Taping Patellofemoral Pain

Core Strengthening Plank Position

Hip And Core Strengthening Exercises For Running

  • Maurizio

    Dear Manu,

    I have enjoyed your videos on Youtube and am grateful for all the wonderful information you provide. I am 37 male healthy and active. I was wondering if you can give me some insight on the range of motion of my hips. My whole life I have had extreme external rotation and no internal rotation of my hip joints. When I lay supine, stand upright, and when I walk my feet point out a lot more than the average person. This is due to the shape of my femurs. The technical term for this is femoral retroversion.
    I can put my feet straight and achieve a good tadasana and this feels good in the musculature of my body but creates a sense of compression in the hip joints. I am concerned that my hip joints are being compromised. I want to prevent having to have hip replacements when I am older. Do you know anything about femoral retroversion and is there anything you can reccomend that I do? If you know of any websites you can point me to or any guidelines that you can suggest that I can follow to protect my hips and knees I would highly appreciate it. Thank you so much for your precious time.
    Namaste,
    Maurizio

    • Manu Kalia

      Dear Maurizio…I have treated patient with both hip anteversion and retroversion. This is an anatomical issue which you cannot change unless you have surgery. Plus you can’t force yourself to walk or stand with your feet pointing straight. A better option would be to continue working on gentle hip internal rotation stretch or Yoga poses to maintain good mobility. Also consider above and below the chain…maintain good flexibility and strength of structures above and below the hips, the pelvis, spine, knee and ankle/foot. This will eliminate excessive stress on the hips and distribute load more evenly. Check out some of my hip flexibility videos. They will help.

  • Jason

    Hello Manu,
    I’ve been having knee pain for about 7months now. I went to orthopedics and had an mri done. I was told it was quadriceps tendonitis. I started going to physical therapy and stopped all my basketball workouts for about 3 months now but the pain is still there but basketball season is starting again soon and I have to get back to working out. What advice can you give me? should I continue resting and doing exersices or is that not necessary?
    Thank you for your time,

  • Jason

    There was a little bit of relief, it stopped hurting after I sit for a long time while I’m resting from workouts. but as soon as I jump or do anything with impact the pain comes back, it especially hurts while doing a deep squat. I have been doing a lot of quad, calf, and hamstring streches. When it comes to exersices I have been doing quad strenghtening with: leg raises with 10 lbs ankle weights, leg press pushing out with both legs and slowly bring it back with one at 180 lbs, resistance walking at 185lbs, leg extensions with resistance band bending the leg back slowly, side leg extension at 30lbs, single leg squat step ups, defensive stance side steps, and side steps while standing straight. After workouts in therapy I am usually given ice. I aslo do foam rolling on my own.
    Has it just not been enough rest time yet in 3 month, or is there something that i’m missing?

    Thank you for your time,

    • Jason, it’s not that it hasn’t been enough time. You are still doing exercises to put excessive stress on the quadriceps tendon. The emphasis should not be on quad strengthening, it should be on quad resting, reducing irritation, breaking down any scarring or adhesions, making sure you have full mobility of the muscle/tendon. Start strengthening after pain is gone. Pain shuts down the muscle. Definitely have to remove the leg press, squats, leg extensions, etc. Focus on strengthening the glutes and core…while stretching, massaging and using heat on the quad. Let me know how it goes.

  • Jason

    Hello Manu,

    Would the treatment for tendinosis be the same as tendonitis? While looking over my MRI again orthepedics told me I have tendinosis. How would the treatment vary or should it be the same?

    • Tendinosis is degeneration or wear and tear of the tendon. Tendinosis and tendonitis often come together. Some clinicians emphasize eccentric training of the patellar tendon for tendinosis. I focus on reducing pain, improving circulation and eliminating scar tissue or adhesions. Strengthening can come after pain subsides. So yes, treatment can be very similar. Hope that answers your question. Check out my videos on cross friction massage and taping for the patellar tendon.

  • Vikram

    Dear Manu,
    This website keeps motivating me to do more and more exercises and strengthen my knee. Thank you!
    My problem – I had fallen from bike and landed directly on to my left knee. There was nothing swollen or no appearance changes in my knee when I fell. There was bit pain after the fall and I carried on. This was 2 years back. From then on the pain in my knee kept on increasing day by day. Its been 25 months now after the fall and pain has increased a lot. The pain is above the knee cap.
    I have been to many doctors and done the MRI report. MRI says I have a buckled PCL and nothing else. But pain is too much. What can be the reason Manu?? Is there a torn ACL/PCL or any other ligament? if its torn, why didn’t it showed in the MRI? What shud I do now. Shud I continue the exercises and rest my knee to the maximum?? or get a surgery done to ACL eventhough the torn didnt show up in the MRI? Please help me

  • As a new runner, I’m loving all the types you share to keep my body at it’s best. THANK YOU.

  • I using mobile now, later i will download it, i know it will be a top quality one cos i trust what you can do.

  • Another routine I can do when I’m in the gym. I really enjoy reading your blog because I’m really learning a lot!

  • I regularly do these exercises to strengthen my core as well as my hips. Thanks for sharing your blog. It’s great for people looking to improve their fitness without injuring themselves.

  • Andrew dblessed Richard

    i would love to know if this will make my legs free, because my legs right now are a pain in the neck to me.

  • CouponGalAndi

    it’s all about protecting the back 😀

  • I always demonstrate what you taught here, and thanking you for these valuable exercises. I’m normal but sometimes, my legs and hips hurts due to sitting for a long time.

  • Amy

    Help, Manu, I’ve got a knee injury that makes it difficult to do anything that bends the knee–squats, going up stairs, riding a bike. I don’t want to think about knee replacement. I just want to strengthen it and allow it to heal, so I can run again! It looks like you have lots of resources here for knee troubles, but I don’t know where to start. Thoughts?

  • Great youtube videos as always!

  • Awesome tips!! Thanks for sharing 🙂 Good to know!

  • These are very good exercises, for so many reasons. They affect your whole core. Thank you for sharing such a good video and advice!

  • We did something very similar in our strength & cardio class this morning. I’ll be feeling it tomorrow!

  • Great motivation for staying fit and healthy. A am a dancer and part of it is to be physically fit. These post could really help me improving my stretching practices.

  • Oh, I now feel the need to exercise upon reading the article. I can’t seem to get back on track after giving birth. Our whole family have weak knees so I need work hard to keep up with a toddler

  • I’m taking note of this exercise so I can apply them on my strengthening and recovery routine.

  • Core exercises are great. It’s good to know that they also benefit the legs and knees. I didn’t realize that before.

  • Wow, this also helps harden the abs? This will be of great help to me then!

  • Sam

    Thank you for the tip. I guess this is much like a reverse plank? I can do plans effortlessly, but it’s impossible (so far) to do leg raises!

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