knee pain

my doctor told me my knee pain is typical in women as some women are knocked kneed and it causes the knee cap to rest out from the centre of the knee.
It is possible to move the knee cap back to the correct position with the right exercises. Could you help me to find the right exercises to strenghten the inner leg muscles. Thank you for your help\

1 Comment found


    9 10

    You must have patellafemoral syndrome! I also have it and am a certified athletic trainer. The are a few good exercises that will strengthen the inner thigh muscles and help realign your knee but it will probably take a few weeks to notice the difference. The first exercise you need a bare wall and a pillow, large towel rolled up, or a kick ball. Stand with your back against the wall and your feet about 1 1/2 to 2 feet away from the wall and place the pillow or other item in between your knees and squeeze to hold it there. Then slide down the wall until your hips and knees form 90 degree angles. Do this three to five times holding each for 30 seconds to a minute. The second exercise you need to lie down on a flat surface. Lay on your back side but with your elbows back like you’re sunbathing at a beach. Bend the uninjuried leg to a comfortable height. With the injuried leg rotate your foot outward so that it is parellel with the floor or as far as it can go (keep it turnout out) then slowly squeeze your quad(upper thigh muscle)then lift the foot off the floor about 2 – 2 1/2 feet into the air which will cause both legs to be at the same level at the haight of the lift. Do this one 3 times with about 10-15 repetitions being sure to contract the muscle before lifting to prevent injuring the hip. The last exercise that is really good for the knee is riding a bike. Be sure that you are pedalling properly meaning not letting your legs sag outwards which will work different muscles. I hope these help… The work for me although it tends to take longer than your would think it would.


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