Top 3 Exercises to Strengthen Your Hips and Knees to Reduce Kneecap Pain - Nose Creek Sport Physiotherapy
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Top 3 Exercises to Strengthen Your Hips and Knees to Reduce Kneecap Pain

Here are three different exercises that will help strengthen your hips in order to reduce your kneecap pain. We suggest these three exercises: 1/3 drop squats, hip side lying leg lifts and hip rotator muscle exercises.

1/3 Drop Squats

1-3-squat

To strengthen hips and knees: This is beginner level 1 strengthening; you will need to progress to level 2 strengthening to fully resolve the muscle imbalances and fix the kneecap pain. Perform 1/3 to 1/4 squats daily, 3 sets of 20 repetitions.

5 Rules For Doing Squats:

  1. Alignment – middle of kneecap over 2nd toe (plumb line)
  2. Depth – down until knees covers toes
  3. Inside thigh muscle tight throughout full range of motion
  4. Toes pointing forward, feet hip width apart
  5. Never push to the point of pain

1st Month – Daily
2nd Month – Three times weekly
3rd Month – Twice weekly
Option 1: (all exercises double leg)

Slow drop, slow up – double leg 5 days
Fast drop, slow up – double leg 5 days
Fast drop, slow up – 5 lbs in each hand 5 days
Fast drop, slow up – 10 lbs in each hand 5 days
Fast drop, slow up – 15 lbs in each hand 5 days
Fast drop, slow up – 20 lbs in each hand 5 days

Option 2: (progression from double leg to 1 leg)

Slow drop, slow up – double leg 5 days
Fast drop, slow up – double leg 5 days
Fast drop, slow up – walk stance position 5 days
Fast drop, slow up – single leg only 5 days
Fast drop, slow up – single leg, 5 lbs each hand 5 days
Fast drop, slow up – single leg, 10 lbs each hand 5 days

Hip Rotator Muscle “Clamshell” Exercise

clamshell-fnal

  • Lie on your side with your spine aligned with the edge of your mat.
  • Stack your legs one on top of the other and align your shoulders, hips and knees in a straight line.
  • Exhale as you lift the top knee up, keeping your feet stacked.
  • Your legs should look like an open clamshell. Inhale as you close your legs.
  • Repeat this movement 10 to 15 times, keeping your pelvis steady throughout the movement.
  • Perform all of the side clam exercises before switching to your other hip and leg.
  • Do 3 sets of 15 repetitions.

Hip Side Lying Leg Lifts – Hip Abduction Exercise

hip-ex

  • Lie on your side with the legs straight.
  • Lift your top leg with your toes down, leading with the heel.
  • Ensure you keep the top leg back and in line with the body.
  • Return to start position and repeat.
  • Do 3 sets of 15 repetitions.
Blair Schachterle BScPT, Dip Manip PT, Dip Sport PT, FCAMPT, CGIMS

Blair Schachterle BScPT, Dip Manip PT, Dip Sport PT, FCAMPT, CGIMS

Blair has been a Physiotherapist at Nose Creek Sport Physiotherapy since 2001. Blair graduated from the University of Alberta with a BScPT in 1992. He has focused on Orthopaedic Manual Therapy and Sport Therapy. Blair completed his Sport Therapy Diploma in 1997, and his Advanced Manual and Manipulative Diploma in 1998. Blair is also certified for IMS (Intramuscular Stimulation) Dry Needling. Blair has a keen interest in active rehabilitation of recent and chronic, spinal and peripheral, joint and muscle injuries. He enjoys treating upper neck pain that is associated with cervical tension headaches, sciatica (pinched nerve in lower back), shoulder injuries and traumatic knee injuries. Blair previously served for 6 years as the Executive Chair of the Canadian Academy of Manipulative Therapy (CAMPT).

Blair balances his busy professional life by staying active. He enjoys cycling, swimming, working out, hiking, camping and snowboarding, depending on the season. Blair shares his free time with his wife, son and daughter outside on the weekends. He has learned to enjoy the journey, as life really is too short.
Blair Schachterle BScPT, Dip Manip PT, Dip Sport PT, FCAMPT, CGIMS

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