A practical guide to reducing knee pain and getting back to the activities you love
Patellofemoral pain syndrome (PFPS), often called runner’s knee, is one of the most common causes of pain around the front of the knee. It typically shows up with activities like squatting, climbing stairs, running, or even sitting for long periods.
The good news: many cases improve with the right home care routine. Below is a clear, physical-therapy–inspired plan you can follow safely at home.
1. Reduce Irritation First
Before strengthening, calm the knee down.
What helps:
Relative rest – avoid deep squats, lunges, and running temporarily
Ice – 15–20 minutes after activity, 1–2× daily
Compression sleeve – may improve comfort and swelling
Pain-free movement – gentle walking or cycling is usually okay
Goal:
Decrease inflammation so exercises actually help instead of aggravate the joint.
2. Improve Mobility Around the Knee
Tight muscles pull the kneecap out of optimal alignment.
Focus areas:
Quadriceps
Hamstrings
Calves
Hip flexors
Simple daily stretches (hold 30 seconds, repeat 3×):
Standing quad stretch
Seated hamstring stretch
Calf stretch on a wall
Half-kneeling hip flexor stretch
Tip: Stretching should feel like tension, not sharp knee pain.
3. Strengthen the Muscles That Protect the Kneecap
Weak hips and thighs are a major cause of PFPS. Strengthening them is the most important long-term fix.
Start with pain-free basics (3–4× per week)
Quadriceps activation
Straight leg raises
Quad sets with knee supported
Hip strength
Side-lying leg lifts
Clamshells
Glute bridges
Progress when pain improves
Mini-squats (small range only)
Step-ups to a low step
Wall sits (short holds)
Rule:
Pain during exercise should stay ≤ 3/10 and settle within 24 hours.
4. Fix Everyday Movement Habits
How you move matters just as much as exercise.
Key form tips:
Keep knees tracking over the middle toes, not collapsing inward
Avoid deep knee bending early in recovery
Use hips and glutes, not just knees, when squatting or climbing stairs
Increase running or activity gradually (no more than ~10% per week)
Small corrections here often create big pain relief.
5. Consider Helpful Add-Ons
These aren’t required, but may speed recovery:
Patellar taping for short-term pain relief
Supportive footwear or orthotics if you over-pronate
Foam rolling for tight quads or IT band
Stationary biking or swimming for low-impact conditioning
6. When to See a Physical Therapist
Home care works for many people, but seek professional help if:
Pain lasts longer than 4–6 weeks
Knee swelling, locking, or giving way occurs
You can’t return to running or sports
Pain is getting worse instead of better
A physical therapist can provide targeted strengthening, movement retraining, and hands-on treatment to speed recovery.
Patellofemoral pain is frustrating—but very treatable.
The winning formula:
Calm the irritation
Restore flexibility
Strengthen hips and quads
Fix movement habits
Progress activity slowly
Stick with this plan consistently, and most people see meaningful improvement within 4–8 weeks. Contact our office at 480-785-5415 if you are experiencing patellofemoral pain.