Anterior knee pain is a common ailment that produces pain during activity on the front of the knee, or just below the kneecap. The University of Maryland cites that a wide variety of causes results in anterior knee pain, such as arthritis, cartilage degradation, poor skeletal alignment, tendinitis and overuse. Your physical therapist can examine your knee to make sure there is not a serious underlying condition. When done properly, certain exercises can assist in relieving anterior knee pain.
Side-Lying Hip Abduction
The patella, or kneecap, is pulled on by a variety of muscles during activity. The quadriceps are primarily involved in kneecap motion. In addition, the quadriceps pull on the pelvis, or hips. If the hips are unstable the quadriceps can pull the kneecap off track. According to the University of Illinois' McKinley Health Center, side-lying hip abduction exercise is beneficial for stabilizing the pelvis to correct abnormal movement. Lie on your non-affected side, with your hips slightly bent and knees bent. Keeping your heels together, slowly separate your knees by rotating your top knee towards the ceiling. Slowly return to the starting position. Repeat this exercise 20 times on each leg, twice per day. To make this exercise more challenging, keep your top leg straight.
Knee Extension
The American Academy of Family Physicians recommends quadricep strengthening as an effective way to ensure the pull on the kneecap is normal. An easy exercise for the quadriceps is the knee extension. Start sitting in a chair, and slowly extend your knee straight out, and without locking the knee, hold the leg straight for a count of three seconds and slowly lower it. To increase the intensity, add a cuff weight or therapy bands around the ankle. Again, repeat this exercise 10 times on each leg, twice per day.
Wall Mini-Squats
Wall mini-squats use your body's own weight as resistance to strengthen the quadriceps. Start with your back to a wall, feet about 18 inches in front of the wall and shoulder width apart. Lean back so your back is resting against the wall. Slowly squat down, being careful not to let your knees come in front of your toes, or between 45 and 60 degrees. The University of Illinois' McKinley Health Center recommends only doing this exercise in a pain-free range. Hold for three seconds, and come back to standing, keeping your back against the wall the entire time. Repeat this exercise 10 times, twice per day.
Lateral Step-Downs
Lateral step-downs work on both balance and quadricep strengthening. Stand sideways on one leg on a 6- to 8-inch step. Be sure to keep your hips level, lowering the unsupported leg to just above the floor by bending the opposite knee. Hold onto a railing if you need support. Pushing through your knee and foot, slowly rise back to the starting position. Complete 10 repetitions of this exercise twice per day. The University of Illinois' McKinley Health Center recommends holding weights to make this exercise more difficult.
