Introduction
Brief explanation of patellofemoral pain (PFP)
Symptoms: Pain in the front of the knee or around the kneecap
Prevalence: Affects about 25% of the population, more common in females and athletes involved in running and jumping sports
Importance of Exercise
Emphasize that PFP often won’t improve without a structured exercise program
Gradually increasing activity is key to recovery
Section: The 5 Best Exercises
Squats
How to perform: Stand with feet shoulder-width apart, lower hips back and down, keeping knees aligned.
Benefits: Strengthens quadriceps, hamstrings, and glutes.
Step-Ups
How to perform: Step onto a sturdy platform with one foot, bringing the other foot up, then step back down.
Benefits: Engages the quads and improves balance.
Banded Lateral Leg Raise
How to perform: Place a resistance band around your ankles, stand tall, and lift one leg to the side while keeping the body stable.
Benefits: Strengthens hip abductors, which support knee alignment.
Leg Press
How to perform: Use a leg press machine, ensuring feet are shoulder-width apart; push the platform away and return slowly.
Benefits: Targets the quadriceps while being gentle on the knees.
Knee Extensions
How to perform: Sit on a chair, extend one leg out straight and hold for a moment, then lower.
Benefits: Isolates the quadriceps to improve knee stability.
Conclusion
Recap the importance of these exercises for managing patellofemoral pain
Encourage viewers to consult with a healthcare professional before starting any exercise program
Invite likes, subscriptions, and comments about their experiences with PFP

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The information provided in this video is intended as general information and not a substitute for individual medical advice regarding your medical condition. To the extent permitted by law, neither Performance Sport & Spine, nor any of our officers, employees, agents or related bodies corporate will be liable in any way (including for negligence) for any loss, damage, costs or expenses suffered by you or claims made against you through your use of, or in connection with, this video or information supplied or offered to be supplied on this video. Although we use our best efforts to provide accurate information and other materials on this video, the video is provided “as-is”. To the extent permitted by law, all warranties, conditions and representations provided about or by this video are excluded.