Knee Cap Pain Exercises

Are you looking for knee cap pain exercises? Knee cap pain, a common source of knee joint pain, can be managed with following some general exercise guidelines. Of course, as part of the overall treatment program, utilize ice therapy to help minimize localized pain and swelling. In addition, avoid all aggravating activities.

It is important that both range of motion and strengthening exercises be performed pain free. You may feel some discomfort with stretching exercises. This is normal. Flexibility will not improve unless there is some mild discomfort with stretching.

Knee Cap Pain Exercises: Stretching

Hamstring Stretch

Hamstring Stretch

Lie on your back on the floor or firm surface. Use a jump rope, dog leash, or belt, and hook it around the ball of your foot on the leg you will be stretching. Keeping the leg straight, use your arms and the rope to lift up your leg. The stretch should be felt in the back of the knee or back of the thigh. Hold this stretch for 60 seconds. Repeat two times for each leg, twice a day.

Standing IT band stretch

Standing IT Band Stretch

Stand with the leg to be stretched next to a wall. Place your hand on the wall to support your body. Shift the hip toward the wall, keeping your back in an upright position. Hold the stretch for 30 seconds and repeat a few times.

Knee Cap Pain Exercises: Strengthening

Quad Set

Quad Set

Position yourself with the knee as straight as possible. Roll up a hand sized towel and place it directly under the knee. Keeping your heel on the ground, push the back of your knee against the towel. Hold for a count of 5. Repeat 2 sets of 10 repetitions.

Knee Straight Leg Raise

Straight Leg Raise

Position yourself lying on your back with the arthritic knee straight and the opposite knee flexed. Tighten the quadriceps muscle on the involved leg. Keeping the muscle tight, lift the leg off the ground and up to the level of the opposite bent knee. Lift and lower leg slowly. Repeat 2 sets of 10 repetitions.

Hip Sidelying Abduction

Hip Abduction

Lie on your side with the surgical leg on top. Bend the non surgical leg to help keep you balanced. Tighten the quadriceps muscle, keeping your knee as straight as possible. Slowly lift you leg up toward the ceiling. Lift and lower your leg slowly. Repeat 2 sets of 10 repetitions.

Low Back Bridge Exercise


Lie on your back with both knees bent. Keeping your stomach tight, slowly lift your buttocks up off the floor. Hold at the top for a count of 5 seconds. Repeat 2 sets of 10 repetitions.

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