Anterior knee pain syndrome exercises

Quadriceps Isometrics

Tighten the front thigh muscles (quadriceps) keeping the knee as

straight as possible.

Hold for___seconds. Repeat ___ times

Practice __ sets __ times daily

Straight leg raise

Lean back on your elbows with your involved leg straight out and
uninvolved bent. Keeping your leg straight, toes pulled towards
shin, tighten VMO then lift your heel.

Hold for___seconds. Repeat ___ times

Practice __ sets __ times daily

Wall squats

Stand with your back against a wall and with your feet about
shoulder-width apart. Your feet should be about 12 inches away
from the wall. Place a ball between your knees. Then slowly slide
down the wall until your knees are bent about 20 to 30 degrees.
Tighten your thigh muscles by squeezing the ball between your
knees.

Hold for___seconds. Repeat ___ times

Practice __ sets __ times daily
Hip adductor strengthening

While sitting, squeeze a rubber ball between your knees. Hold

the squeeze for 5 to 10 seconds. Do the exercise 5 to 10 times

Hold for___seconds. Repeat ___ times

Practice __ sets __ times daily

Hip abductor strengthening

In side lying position, keep your legs straight and raise from the
hip.

Hold for___seconds.
Repeat ___ times
Practice __ sets __ times daily

Quadriceps Stretch – Standing

Tuck buttocks in by tightening lower abdominals. Pull
heel toward buttocks, by bending knee and holding onto
ankle. Feel stretch on the front of the thigh

Hold for seconds.

Repeat times.
Practice sets times daily.