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Physical therapy should be your first choice (unless, instructed by your physician) 

• Your physical therapist (PT) will advise you of ways to modify your activities, provide expectations and educate you on the importance of completing an active rehabilitation. 

Movements to initially avoid that may cause increased knee compression  

• Avoiding end range of knee extension during non- weight bearing exercises 
• Bending your knee past 90 degrees while completing weight- bearing activities (Ex. squats). 

**Question of the day: If I rest for a few days, will my knee pain go away?**

No, while rest may be beneficial, it is important to address the causes of your knee pain, otherwise it will continue. 

Exercise and Recommendations 

Core- Hip- Knee Strengthening 

• Quadriceps and gluteal strengthening is a MUST!
• Why are exercises for the hip effective?
  
  • Strengthening of your hip muscles can help to properly align your lower extremity so there’s not an increased load on the knee joint 

Flexibility  

• Stretching commonly tight muscles: quadriceps, calves and hamstrings
• 3- 4 reps, 30 seconds 

Movement Pattern Retraining (ESPECIALLY the HIP)

• Addressing landing mechanics, such as jumping and landing techniques. If dynamic valgus is observed (which is when your knee collapses in, you are doing something wrong). It may also be indicative of hip abductor weakness. 
• Videos or mirrors can be used to provide biofeedback on exercise quality to help correct your form.

Other Interventions 

• Taping: It may help with immediate pain, but it will not correct it in the long run. 
• Bracing: While limited evidence is available and not commonly prescribed, a brace may be used if taping is inappropriate (due to skin irritation)
• Foot orthotics: If you have a significant flat foot posture that may contribute to your issues, orthotics may be helpful.  
• Joint mobilizations: If there are joints that have limited motion (ankle, knee or foot), manual techniques may be completed to improve mobility. 
• Soft tissue mobilization

Why Physical Therapy? 

• There is very strong evidence physical therapy can help resolve your patellofemoral pain. Don’t let your knee pain linger any longer, find a PT in your area!