In the previous article, we covered stretches you can follow along to help with your knee cap pain. Additionally in another article, we covered some knowledge you should know regarding Patellofemoral Pain Syndrome (PFPS). If you have not seen it, we highly recommend checking both articles out before you read this one!
In this article, we’ll be covering several exercises you can follow along with.
The exercises below are arranged in accordance to an ascending level of difficulty – they will help to strengthen your leg muscles, and create/challenge your stability as you progress.
Disclaimer: The following exercises are intended for educational purposes. Please seek medical attention from your doctor/physiotherapist if you have severe pain in your knee, and only do the exercises after obtaining clearance by your primary practitioner.
Take a look at the videos below! These are exercises that will help to improve the mobility of the ankle joint, flexibility and strength of the muscles supporting the arches of the foot. When performing these exercises, it is important to maintain overall stability, good hip, knee, and ankle alignment.
1. Clamshell
This exercise targets the side glutes.
- Lie down on your side, bend, and stack both knees together. Wrap a resistance around the knees.
- Slowly pull your knees apart against the resistance of the band while keeping your ankles together. Take note not to roll your body backward while doing the exercise.
- Do this 8 to 10 times. Flip your body to the other side and repeat with the other leg.
- Continue for 3 sets, alternating the leg each time.
2. Double- and Single-leg Bridge
- Lie back down on a mat with hands on your side.
- Bend your knees keeping both feet flat on the mat.
- Lift your hips off the mat, keeping the back straight. Ensure to squeeze your glutes, keeping the core engaged.
- Hold the position for 20 to 30 seconds. Repeat this 3 times.
- Slowly lower your hips to return to the starting position.
Once you are comfortable with the double-leg bridge, you can try out the single-leg bridge.
- Lie back-down on a mat with hands on your side.
- Bend your knees keeping both feet flat on the mat.
- This time round, lift and cross one leg over the other knee at the ankle.
- Lift your hips off the mat. Ensure to squeeze your glutes, keeping the core engaged.
- Slowly lower your hips to return to the starting position. Do this 8 to 10 times, then switch legs and repeat.
- Continue for 3 sets, alternating the leg each time.
3. Step-ups
This exercise improves balance and coordination by building lower limb muscle strength.
- Find a place with some steps or a sturdy platform, preferably with a handrail or wall for support.
- Place one foot on top of the step and ascend. Ensure the hip, knees, and ankle joints are in line when you step up.
- Return to the starting position by bending your hips and knee, and carefully descend backward.
- Aim to do 8 to 10 times on one leg, then switch legs and repeat.
- Continue for 3 sets, alternating the leg each time.
4. Lateral side squats
- Start with your feet wider than your hips and your knees and toes pointing forward. This is your starting position.
- Shift your weight toward your right heel by bending your right knee until it is parallel to the floor. Try to not let the knees move past the toes and keep your left leg straight when descending into the squat. Maintain flexion/tension in the right glutes and hamstrings when you are at the lowest point of this move.
- You can clasp your hands in front of your chest to keep your balance.
- Then, drive through your right foot to return to your starting position.
- Do this 8 to 10 times, then switch legs and repeat.
- Continue for 3 sets, alternating the leg each time.
5. Banded Crab Walks
- With a resistance band tied above your knees, bend your hips and knees slightly so you are in a half-squat position.
- Take small steps to the left, maintaining a good upright posture.
- Avoid turning your hip and ensure that you remain facing the front the entire time.
- Take 10 steps to the left side while maintaining the tension in the band, and walk back 10 steps in the other direction. This would be 1 set. Repeat 3 times.
6. Static Lunges
- Stand with your right foot front and left foot back, keeping your shoulders and hips facing forward. The step should be slightly longer than a walking stride such that the front foot will be flat while it’s on the ground. Your rear heel should naturally be lifted off of the ground.
- Bend both knees until they’re approximately 90 degrees. The front thigh should be parallel to the ground, while the back knee should point toward the floor a few inches away from it.
- Push back up to the starting position. Ensure that you keep your weight evenly distributed on both legs at all times.
- Do this 8 to 10 times, then switch legs and repeat.
- Continue for 3 sets, alternating the leg each time.
7. Forward-stepping lunges with twist
This is a more dynamic version of the static lunge shown above. The dynamic nature of this exercise will challenge the strength and stability of the lower body while integrating upper-body movements. This exercise can be done with added weights for increased challenge.
- Start in a standing position with your feet hip-width apart.
- Step your right foot forward, bending both knees to approximately 90 degrees as you lower yourself.
- The step should be longer than a walking stride so your right leg is ahead of your body and the other remains behind. Your front foot should land flat on the ground while the heel of your rear foot should naturally be lifted off of the ground.
- Remember to keep your trunk upright and core engaged at all times.
- At the bottom of the lunge, turn towards your right side (i.e., front foot side). Keep your hips facing forward as you isolate and twist from the waist.
- Return to a forward-facing position.
- Then, push off firmly from your front leg to return to the starting position.
- Do this 8 to 10 times, then switch legs and repeat.
- Continue for 3 sets, alternating the leg each time.
8. Single Leg Romanian deadlift (with plate)
- Stand tall and keep a strong core.
- Plant your right foot firmly down into the floor by pressing evenly through your toes and your heel. Maintain a slight bend in your right knee.
- Lower your torso forward-down – by hinging at your hips – until your torso is parallel to the floor.
- Lift your left leg only as far as it is comfortable while making sure to maintain a straight back.
- Press your right foot into the floor as you squeeze your right glutes to return to standing.
- Keep the hips and shoulders square (i.e., facing directly in front of you throughout the whole movement).
- Do this 8 to 10 times, then switch legs and repeat.
- Continue for 3 sets. alternating the leg each time.
You can hug a weight plate/dumbbell as a challenge to this exercise.
9. Single-leg chair stand
- Start with your feet wider than your hips and your knees and toes pointing forward. This is your starting position.
- Shift your weight toward your right heel by bending your right knee until it is parallel to the floor. Try to not let the knees move past the toes and keep your left leg straight when descending into the squat. Maintain flexion/tension in the right glutes and hamstrings when you are at the lowest point of this move.
- You can clasp your hands in front of your chest to keep your balance.
- Then, drive through your right foot to return to your starting position.
- Do this 8 to 10 times, then switch legs and repeat.
- Continue for 3 sets, alternating the leg each time.