Exercises for Anterior Knee Pain
Jeremy Vandehurst, MA, ATC
Knee pain can affect daily life and your favorite activities. The following exercises can help strengthen your knees and lessen pain. The orthopedic specialists at the Barton Center for Orthopedics & Wellness can help you understand and treat the causes of your knee pain. Schedule a consultation with one of our orthopedic doctors or physical therapists, or learn more about the orthopedic services offered, by calling 530.539.6600.
Quadriceps Stretch with Chair
Sets 1 | Hold: 30 | Daily: 1 | Weekly: 7
Setup - Begin in a standing upright position holding onto a stable surface for support.
Movement - Bend one knee upward and grasp your foot, pulling it toward your body and pushing your hips forward until you feel a stretch in the front of your thigh and hold.
Tip - Make sure to keep your back straight and maintain your balance during the stretch.
Standing Hamstring Stretch on Chair
Sets: 1 | Hold: 30 | Daily: 1 | Weekly: 7
Setup - Begin in a standing upright position with a chair or step in front of your body.
Movement - Lift one leg to rest your heel on the chair with a very slight bend in your knee. Bending at your hips, lean your trunk forward until you feel a stretch in the back of your upper leg and hold.
Tip - Make sure to keep your back straight during the stretch.
Mini Squat
Reps: 10 | Sets: 3 | Daily: 1 | Weekly: 4
Setup - Begin in a standing upright position, with your feet slightly wider than shoulder width apart.
Movement - Bend your knees and hips into a mini squat position, then straighten your legs and repeat.
Tip - Make sure to keep your back straight and do not let your knees bend forward past your toes.
Mini Lunge
Reps: 10 | Sets: 3 | Daily: 1 | Weekly: 4
Setup - Begin in a standing upright position.
Movement - Step forward with one foot and lower down into a mini lunge position. Return to standing and repeat on the other leg.
Tip - Make sure to maintain your balance and do not let your front knee move forward past your toes.
Runner's Step Up/Down
Reps: 10 | Sets: 3 | Daily: 1 | Weekly: 4
Setup - Begin in a standing position with one foot resting on a platform or step in front of your body.
Movement - Slowly step up, raising your knee to a 90 degree angle and moving your opposite arm at the same time. Then lower your foot to the ground and repeat.
Tip - Make sure not to let your trunk bend forward or your knee collapse inward as you lower your foot to the ground.
Long Sitting Knee Extension Bracing with Towel
Reps: 10 | Sets: 3 | Daily: 1 | Weekly: 4
Setup - Begin sitting upright on the floor with your legs resting in front of your body and a towel roll under your knee.
Movement - Straighten your leg, pushing your knee toward the floor, and hold.
Tip - Make sure to keep your back straight during the exercise.
Side Stepping with Resistance at Thighs
Reps: 10 | Sets: 3 | Daily: 1 | Weekly: 4
Setup - Begin standing upright with a resistance band looped around your thighs, just above your knees. Bend your knees slightly so you are in a mini squat position.
Movement - Slowly step sideways, maintaining tension in the band.
Tip - Make sure to keep your feet pointing straight forward and do not let your knees collapse inward during the exercise.
Prepared by Jeremy Vandehurst, ATC
Disclaimer: This program provides exercises related to your condition that you can perform at home. As there is a risk of injury with any activity, use caution when performing exercises. If you experience any pain or discomfort, discontinue the exercises and contact your health care provider.
