Patellofemoral

KneePatellofemoral Pain

9 sessions

Sessions

Session 1 · Difficulty low

Exercise	Sets	Reps or duration	Rest
Isometric Quadriceps Contraction Against Wall	10	5''	5''
Ankle Extensor Activation	2	12	30''
Posterior Chain Self-Stretching	2	30''	—
Iliopsoas Stretching With Cushion	2	30''	—
Maintained Glute Bridge	2	30''	30''
Isometric Clamshell	2	30''	—

Session 2 · Difficulty low

Exercise	Sets	Reps or duration	Rest
Quadriceps Tension Points Release With Log	1	60''	—
Straight-Leg Raise	10	5''	3''
Bridge Exercise	2	12	30''
Reverse Bird Dog	2	10	30''
Clamshell	2	12	—
Seated Heel Lift With Weight	2	12	—
Calf Stretch in Lunge Against Wall	2	30''	20''
Isometric Chair With Light Flexion	2	30''	30''

Session 3 · Difficulty low to moderate

Exercise	Sets	Reps or duration	Rest
Hip Flexor Strengthening Seated Against a Wall	2	10	—
Maintained Glute Bridge With Isometric Abduction	2	30''	30''
Hip Abduction Strengthening With Elastic Band	2	10	—
Calf Strengthening	2	12	30''
Hip Extensor Strengthening With Band Pull	2	12	30''
Assisted Squat	2	10	30''
Calf Stretch in Lunge Against Wall	2	30''	—
Standing Quadriceps Stretch	2	30''	—

Session 4 · Difficulty moderate

Exercise	Sets	Reps or duration	Rest
Prone Quadriceps Stretching	2	30''	—
Dorsiflexion Mobility With Foot on Chair	2	12	—
Quadriceps Strengthening With Partial Range	2	12	—
Squat With Swiss Ball	2	12	30''
Glute Bridge With Staggered Feet	2	12	—
Sural Triceps Strengthening With Dorsiflexion	2	12	30''
Resisted Hip Abduction	2	12	—
Bird Dog	2	12	—

Session 5 · Difficulty moderate

Exercise	Sets	Reps or duration	Rest
Dorsiflexion Mobility With Foot on Chair	2	12	—
Hip Flexion in U Shape	2	10	—
Single-Leg Maintained Glute Bridge	2	30''	—
Knee Plank	2	30''	30''
Chair With Dorsiflexion	2	20	30''
Side Steps With Resistance Band Around Your Feet	2	24 (6x4)	30''
Single-Leg Heel Raises	2	12	—

Session 6 · Difficulty moderate to high

Exercise	Sets	Reps or duration	Rest
Quadriceps Stretching in Side Lying Position	2	30''	—
Bridge With Hip Abduction	2	12	30''
Piriformis Stretching	2	30''	—
Seated Quadriceps Strengthening With Band Around Ankles	2	12	—
Assisted Squat With Staggered Feet	2	12	—
Single-Leg Heel Raises With Dorsiflexion	2	12	—
Chair With Weight	2	30''	30''

Session 7 · Difficulty moderate to high

Exercise	Sets	Reps or duration	Rest
Half-Kneeling Iliopsoas Self-Stretch	2	30''	—
Bridge With March	2	20	30''
Plank	2	30''	30''
Heel Lift With Knees Bent	2	12	30''
Seated Quadriceps Strengthening With Band Around Ankles	2	12	—
Single-Leg Wall Sit	2	30''	—
Three-Way Sliding Hip Strengthening	2	8 towers	—

Session 8 · Difficulty high

Exercise	Sets	Reps or duration	Rest
Hip Abductor Stretching Seated on the Floor	2	30''	—
Single-Leg Glute Bridge With Leg Raised	2	12	—
Side Plank With Resisted Hip Abduction	2	12	—
Single-Leg Standing Heel Raises and Dorsiflexion With Weight	2	12	—
Seated Quadriceps Strengthening With Band Around Ankles	2	12	—
Weighted Squat	2	12	30''
Multidirectional Lunges	2	5 tours	—

Session 9 · Difficulty high

Exercise	Sets	Reps or duration	Rest
Hamstring Stretch Against the Wall	2	30''	10''
Single-Leg Forearm Plank	2	30''	30''
Side Plank With Resisted Hip Abduction	2	12	—
Standing Terminal Knee Extension With Elastic Band	2	10	30''
Single-Leg Squat With Arm Extension	2	12	—
Single-Leg Y Balance	2	5 tours	—
Diver	2	12	—