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Patellofemoral Pain Syndrome
(Runner’s Knee)

Runner’s knee causes pain under the kneecap from poor patellar tracking, common in runners, cyclists. Symptoms: pain with stairs, squatting. Caused by weak quads, tight IT band. Untreated, risks chronic pain.

Home Exercise Protocol

  • Week 1-2:

  • Quad Set (2 sets, 12 reps): Tighten thigh, press knee down, hold 5 sec.

  • IT Band Roll (2 sets, 30 sec): Roll side of thigh on foam roller.

  • NovaWell Hack: “Patella Glide” (2 sets, 10 reps): Tap kneecap gently side-to-side.
     

  • Week 3-4:

  • Terminal Knee Extension (2 sets, 12 reps): Lift heel with band, straighten knee.

  • Wall Sit (2 sets, 20 sec): Sit against wall, knees at 45°.

  • NovaWell Hack: “Power Pulse” (2 sets, 10 reps): Pulse knee 2 inches in extension.

Objective: Align kneecap, strengthen quads, reduce pain


Equipment: Resistance band, foam roller

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