There are different exercises which can help you in patella femoral pain syndrome by providing new immediate relief and long-term benefit. You need to perform these exercises regularly so that you can help your patella femoral by making it stronger. You also need to understand that you should not perform some of the exercises which are generally perform in the gym because they may worsen the situation. So, it becomes very important for you to know which exercises are good for you and which are not.

Increase the mobility of the patella

These exercises will increase the mobility of your patella. You have the pain because your patella does not slide up and down the groove in your knees as it should. These exercises will help you to solve this problem. The exercises will reduce the stress on the joint capsule and will relieve the pain. Find out such exercises which will increase the mobility of the patella and include them in your workout.

Exercises for increasing the strength of your thigh muscles

You'll also need some exercises which will help you to strengthen your thigh muscles. They will increase the strength of your quadriceps. One such exercise can be active straight leg raise. These exercises will train your quadriceps and you don't have to bend your knee or put a lot of pressure on your knee. When you increase the strength of your quadriceps, it will help you to improve your patellar tracking because if your quadriceps do not pull hard enough on your patella, your patella will not move. By exercising the quadriceps, you will increase the strength and that will improve patellar tracking by making a smoother for you.

As you continue your exercise and the strength of your thigh muscles increase, the exercises will become easier for you and you will feel less pain in your knee. If it becomes too easy for you, you can add some weight by using some ankle weights. That will help you by increasing strength of your thigh muscles even farther.

Stretching your thigh muscles

You will need to stretch your thigh muscles to get rid of patellofemoral pain syndrome. Your patella is embedded in the tendon of your quadriceps. If you're quadriceps are tight, they will push your patella against you knee and that can cause more friction when you patella moves. If you stretch the muscles, you'll be able to reduce the pressure and increase the patellar tracking.

It will be good to repeat the exercises several times during the day because that will reduce the time necessary for seeing the results.

Increase the strength of your hip muscles

You will also need some exercises which will help you to strengthen your hip muscles. If you have weak hip muscles, your hip will drop when you walk. It will push your knee inwards and that will change the direction of the forces on your patella. It will influence patellar tracking and thereby will also influence patellofemoral pain syndrome.

You need to perform these exercises so that strength of your hip increases gradually. It will also improve the movements of your knee by reducing the pressure on your knee cap.

All these exercises will work on different parts which are associated weights your patella and will help in strengthening the muscles and thereby improving the functions. If you regularly exercise, within a few weeks these exercises will help you to get rid of patella femoral problems.

References

1. Protective Strategies Self-defense Site
2. Use of force in self defence at the place of residence
3. Self-Defense Training in Women With Trauma