How effective is exercise therapy for patellofemoral pain syndrome?

Patellofemoral pain syndrome involves pain around or behind the kneecap, often during stairs, squats, running, or prolonged sitting. A programme may train the quadriceps, hip muscles, and trunk while practising how the knee tracks during a task. The exercise choice depends on irritability, strength, flexibility, and the activities you want to resume.

Improvement is usually judged by easier stairs, sitting, walking, or sport practice rather than by pain alone. Load changes matter too: a sudden increase in running, jumping, or hills can keep symptoms active even when the exercises are appropriate.

Start with movements you can control, such as supported knee bends, hip strengthening, or step practice, if these are suitable for you. Increase resistance, depth, speed, or running gradually. Temporarily reduce the activity that clearly provokes symptoms, then rebuild it in stages rather than stopping all movement.

A physiotherapist can check foot, hip, and knee alignment during your chosen activity and adjust technique. Read more about [Patellofemoral Pain Syndrome](/conditions/patellofemoral-pain-syndrome/) and [Exercise Therapy](/treatments/physiotherapy-and-rehabilitation/exercise-therapy/).

Arrange assessment for a knee that locks, repeatedly gives way, becomes very swollen, or cannot fully straighten. Seek prompt care after a twisting injury with sudden swelling or inability to bear weight. Ask for review if pain is not settling as the activity load is reduced and the programme is modified.

Which muscle groups and activities should I prioritise? How much discomfort is acceptable during and after training? When can I return to running, jumping, or sport? Could footwear or training surface changes help my symptoms?