Posture & Corrective Exercise — all lessons
Knee
Exercise strategies for knee pain and robustness — patellofemoral pain guidelines, quadriceps and hip strength, and load management.
Learning objectives
- Describe key anatomy and function of the knee relevant to training
- Select strength and mobility exercises for the knee
- Apply load management and progression
- Recognise when to refer
Before this lesson
Why this matters
Knee pain, especially patellofemoral pain, is common in runners and adolescents. Exercise is the first-line treatment.
Key concepts
- For patellofemoral pain, combined hip and knee exercise is recommended; foot orthoses and taping may help short-term [collins2018].
- The knee’s mechanics are influenced by hip and ankle function [neumann2017].
- Activity can continue with a pain-monitoring approach [silbernagel2007].
Exercise menu
| Goal | Examples |
|---|---|
| Quadriceps | Wall-sits, leg press, split squats, step-downs |
| Hip | Side-lying abduction, hip thrusts, banded walks |
| Load management | Reduce running volume or hills temporarily |
| Control | Step-downs with knee tracking cue |
| Progression | Single-leg squats, hops, return to running |
Common mistakes and misconceptions
Case study
A recreational lifter reports knee discomfort during training. After screening for red flags, the trainer temporarily modifies the aggravating exercise, adds the strength and mobility work above 2–3 times weekly, and progresses load each week. Symptoms settle over 6–8 weeks while training continues.
Further learning: video lessons
Video links are only marked “verified” after a human has watched them. Unverified entries open a YouTube search for that channel and topic rather than a guessed link.
Knee strength and mobility exercises
physiotherapy educators (search, e.g. E3 Rehab, Physiotutors)
You will understand: knee exercise progressions
Why: Clinician-led practical content; verify the specific video.
Knee pain: evidence-based management
physiotherapy educators (search)
You will understand: clinical evidence
Why: Clinical overview.
Knowledge check
Knowledge check · 0/5
1. Collins et al. (2018) recommend for patellofemoral pain…
2. A quadriceps exercise suitable for an irritable knee is…
3. A load-management option for a runner with knee pain is…
4. A knee that locks or gives way should be…
5. Hip strengthening helps knee pain by…
Short-answer & application questions
- Design a 4-week knee strength and mobility block.
- Write three client-friendly explanations for this region.
- List referral signs for this region.
Key takeaways
- Most knee complaints in active people respond to progressive strength and range work.
- Findings matter when they relate to symptoms, function or goals.
- Modify load rather than stopping all activity where possible.
- Refer red flags promptly.
Connected topics
References
- Collins NJ, Barton CJ, van Middelkoop M, et al. (2018). 2018 Consensus statement on exercise therapy and physical interventions (orthoses, taping and manual therapy) to treat patellofemoral pain. British Journal of Sports Medicine, 52(18):1170–1178. Guideline check pending
- Neumann DA (2017). Kinesiology of the Musculoskeletal System: Foundations for Rehabilitation (3rd ed.). Elsevier. Textbook check pending
- Silbernagel KG, Thomeé R, Eriksson BI, Karlsson J (2007). Continued sports activity, using a pain-monitoring model, during rehabilitation in patients with Achilles tendinopathy: a randomized controlled study. American Journal of Sports Medicine, 35(6):897–906. RCT check pending
Educational content only — not medical advice. Consult a qualified clinician for diagnosis or treatment.