Parapatellar knee pain, felt in the knee as a result of pressure from the kneecap, impacts adolescents and children. This problem can restrict children who feel pain in their kneecaps. In some cases, the pain may get much worse with activities such as stair climbing, jumping and lifting weights. Parapatellar knee pain is treated with rest, anti-inflammatory pain medication and exercises that strengthen the knee and the muscles around it.
Quadriceps Stretch
Lie on your front on an exercise table or the floor. Bend your knee and try to touch the back of your foot to your buttocks. Grasp your foot and hold it in this position for 30 seconds. Relax for 30 seconds and then do the exercise again. Then do the same stretch with the other leg as well. Do this exercise twice every day.
Hamstring Stretch
Lie on the floor near an opened door. Extend one leg flat on the floor through the doorway while keeping your back flat on the floor as well. Extend the other leg up the wall. Keep that leg as straight as possible. You should feel a stretching in the back of the hamstring. Hold the position for 30 seconds. Do this exercise again after a 30-second rest. Repeat with the other leg. Do this exercise twice every day.
Wall Slide
Stand with your back against the wall. Your feet should be about 12 inches away from the wall. Slowly slide down the wall until you are in a sitting position. You thighs will be parallel to the ground. Hold this position for three seconds and slide up the wall slowly. You may place a chair to the side and use it for support to get in the sitting position. Do this 10 times and take a 30-second break before repeating the exercise.
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