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Kneecap and hip exercises

Hip & knee · Kneecap pain

How to use this sheet. Do the exercises slowly. Stop before the pain builds — mild discomfort is fine, sharp pain is not. A little every day beats a lot once a week. Start with the first four exercises. Add the last two when these feel easy.

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Quad sets

Quad sets

Tighten the thigh with the leg straight.

  • Hold 5 seconds
  • 15 times

Should feel: The thigh working Should not feel: Kneecap pain

Clamshell

Clamshell

Lie on your side, knees bent. Lift the top knee, keeping the feet together and the hips still.

  • 15 times
  • Daily each side

Should feel: The side of the buttock working Should not feel: The hips rolling back

Side-lying hip lift

Side-lying hip lift

Lie on the UNAFFECTED side. Lift the top leg straight up.

  • 15 times
  • Daily

Should feel: The side of the hip working Should not feel: Back pain

Mini wall sit

Mini wall sit

Stand with your back against a wall, feet hip-width apart and about one foot-length out from the wall. Slide down a little way, no lower than a quarter squat, hold, then slide back up. Keep the knees in line with the toes.

  • Hold 10 seconds
  • 10 times
  • Daily

Should feel: The thighs working Should not feel: Pain at the front of the kneecap — slide down less

Single-leg squat control

Single-leg squat control

Stand on one leg in front of a mirror, lightly holding a chair. Bend the knee slightly, keeping it over the second toe — not falling inwards — then straighten.

  • 10 times
  • Once a day

Should feel: The hip and thigh working Should not feel: The knee collapsing inwards

Step down

Step down

Stand on a low step on the painful leg, holding a rail or wall if you need to. Slowly lower the other heel towards the floor, keeping the knee over the second toe, then straighten.

  • 10 times
  • Daily

Should feel: Controlled lowering Should not feel: The knee falling inwards

Stop and telephone us if

  • The pain is getting worse, not better, after two weeks
  • You get new numbness, tingling or weakness
  • The joint swells up or locks
  • You feel unwell or feverish

Guides for you

In your language, free to download. Each one is a short PDF you can keep on your phone or print.

Starting to Exercise Safely Englishहिंदीमराठी
Ice or Heat — Which, and When Englishहिंदीमराठी
Pain Gels, Sprays and Ointments Englishहिंदीमराठी

Read about Kneecap pain

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Nallasopara West Virar East