Patellofemoral syndrome involves pain behind or around the kneecap. Improper tracking of the patella in its groove creates friction and irritation. Contributing factors include quad imbalance, hip weakness, and tight lateral structures. Addressing these imbalances improves tracking. The kneecap follows the path of least resistance. Change the forces acting on it to change its path. Get your personalized routine: Start your 14-day free trial Quadriceps Balance Lateral quad dominance pulls the kneecap outward. JME 133 Bring one ankle up to rest on your knee. As you sit in this cross-legged position, rotate your upper body toward the floor to feel a gentle stretch. Don't force your end range - do what works for you. JME 134 One leg at a time, internally rotate your leg - either standing or sitting in your chair. Focus on the rotation - and do it controlled. Hip Mobility and Strength Weak hips allow inward knee collapse. JME 113 Place one knee on your chair and move that knee both forward and back to feel a stretch in the front of your leg. JME 119 *Wall Required: Place both hands on a wall in front of you and slightly extend your hips forward. JME 121 Sitting in your chair, grab onto one leg and pull it toward your chest for a gentle stretch. IT Band and Lateral Release Lateral structures pull the patella out of alignment. JME 161 Sitting in your chair, raise one arm above your head and rotate your upper body in the other direction to feel a gentle stretch in your side body. JME 163 With both arms above your head, rotate your head toward both directions - both left and right. Ankle Mobility Ankle restrictions affect knee mechanics. JME 232 Starting flat on your feet, rise to stand on your toes. Fall back down to your flat feet and then stand on your heels. This movement should be fluid and stable. JME 270 *Wall Required: Resting your hands on a wall, extend one leg back. Lean forward into the wall to feel a gentle stretch in your calf. Glute Activation Strong glutes control knee position during movement. JME 105 Sitting in your chair, create and arch with your spine both by pushing your chest forward and then pushing your chest backward. JME 94 Slowly bend forward and reach your hands toward the floor. Activity Modification Reduce aggravating activities temporarily. Avoid deep squats and prolonged sitting. Stairs and hills often worsen symptoms. Professional evaluation guides appropriate rehabilitation. PFPS Management Programming simplmobility provides knee-friendly mobility routines. 2-3 minute sessions address contributing factors. Start Your Free Trial