Single Leg Exercise Hack for Patello-femoral Knee Pain | Tim Keeley | Physio REHAB

#kneepain #patella #kneeexercises

Sometimes we need to modify our traditional knee strengthening exercises when people have severe patello-femoral pain or weakness. This can happen with chronic / longstanding problems or follow significant damage like patella fractures and surgery.

Usually the issue is allowing the knee to move forward. Initially we change the exercise by not letting the knee go forward and moving more at the hips. But once you’re past that stage and to get used to doing the full knees over toes movement, I have a hack for you.

Instead of transferring weight into a bench top or bar, simply use a dowel rod, ski pole or broomstick handle. Make sure it’s in the opposite hand to the leg on the ground for the step down, lunge and one leg ball squat. This will help a bit of counter balance, transfer weight OUT of the front leg, reduce load into the PFJ and utilise the posterior chain cross sling and help fire the glutes for knee stability.

Hope it helps!

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