A dull ache at the front of the knee on stairs or when standing up after sitting is often diagnosed as patellofemoral knee pain — the patellofemoral joint is where the kneecap meets the thigh bone (our gloss). NHS inform, the health information site of NHS 24 in Scotland, sets out 3 exercises for people with this diagnosis — static quad strengthening (10 seconds), a side-lying leg lift with a pillow between the knees, and a step up — with videos. Keep pain within 0 to 5 out of 10, build to at most 2 sets of 15, and get advice if it isn’t better within 6 weeks. Here is the page as written.
1. Static quad, side-lying leg lift with pillow, step up — 3 exercises; hold the quad for 10 seconds.
2. Start with 2 to 3; 2 sets of 8, 2 to 3 times a day; at most 2 sets of 15.
3. Pain within 0 to 5; stop if worse or new pain; get advice if not better within 6 weeks.
First — NHS inform
| Type | What NHS inform says | Worth noting (ours) |
|---|---|---|
| Who for | These video exercises suit people diagnosed with patellofemoral knee pain. General knee exercises are on a separate page (the source links to it) | Diagnosis is for a clinician — don’t self-diagnose (ours) |
| Why | Getting movement and strength back matters — it supports tissue healing and gets you moving. You may not return to usual exercise levels at once and progress may be slow at first, but a gradual return to normal activities gives the best short- and long-term results | — |
| At first | Listen to your pain, especially early on. The exercises may increase symptoms slightly at first but should get easier, and regular practice can improve movement. If they cause discomfort, medication prescribed by a GP or pharmacist may help you keep exercising | In Korea, ask a doctor or pharmacist (ours) |
| Safety | Somewhere safe, only if you feel well enough. If you start to feel unwell, stop at once. First time? Read the pain and repetition guidance below first | — |
3 exercises for patellofemoral knee pain — NHS inform
| Exercise | What NHS inform says | Worth noting (ours) |
|---|---|---|
| 1. Static quad strengthening (0:20) | Lying down (a bed is a good place). Tighten your thigh muscle and gently push the back of your knee into the bed. Hold for 10 seconds, then relax. Lifting and holding your leg once counts as one repetition | The page says “lifting and holding” though the move described is a press — kept as written (our reading) |
| 2. Side Lying Leg Lift with Pillow (0:35) | Lying on your side, head supported, pillow between your knees. Gently raise your leg towards the ceiling, hold a few seconds, return. Up and down is 1 repetition. Keep the top leg in line with your body, not coming forward | The caution the source singles out |
| 3. Step Up (0:33) | Stand at the base of a step such as the bottom stair. Step up leading with your affected leg; keep it on the step and slowly step up and down with the other leg | Somewhere you can hold a rail (ours) |
The English names and lengths are the video titles as given. All 3 videos run 1 min 28 s together (our sum). Static quad strengthening is also in the general knee exercises page; the side-lying lift and step up are the same moves as the greater trochanteric pain set (our note). No exercise on this page is labelled a stretch.
How much pain is OK — NHS inform
| Type | What NHS inform says | Worth noting (ours) |
|---|---|---|
| Pain score | Rate pain out of 10 (0 = none, 10 = the worst you have ever had). 0 to 3 minimal, 4 to 5 acceptable, 6 to 10 excessive | — |
| During | Keep pain within 0 to 5. If it goes above — fewer repetitions, slower movement, more rest between movements | Changing just one of the three may do (our reading) |
| After | Exercise should not make your existing patellofemoral knee pain worse overall. New exercises can cause short-term muscle pain as the body adapts, but it should ease quickly and be no worse the morning after | The next morning is the test |
How many and how often — NHS inform
| Type | What NHS inform says | Worth noting (ours) |
|---|---|---|
| Adding them | Add exercises to your routine gradually. Do them all together, or start with one or two and add more as you get comfortable | — |
| Start | For new exercises, 2 to 3 repetitions at a time. Small amounts through the day are better — for example every hour | — |
| Build | As it gets easier, and if you feel able, add 1 or 2 repetitions every few days | — |
| Sets | As repetitions grow, break them into sets — more at a time but less often; this builds strength. For example 8 repetitions → rest a minute → 8 more, 2 to 3 times a day | About 32 to 48 a day (8 × 2 sets × 2 to 3, our sum) |
| Ceiling | Repeating them strengthens muscles and tendons. Aim for a maximum of 2 sets of 15 | 30 at a time (our sum) |
When to stop and get advice — NHS inform
| Type | What NHS inform says | Worth noting (ours) |
|---|---|---|
| Stop | Stop if they make symptoms worse or cause new pain | — |
| Advice | If your patellofemoral knee pain worsens while following this advice, talk to a healthcare professional | In Korea, orthopaedics or rehabilitation medicine (ours) |
| 6 weeks | If it hasn’t improved within 6 weeks, talk to a healthcare professional | 6 weeks = 42 days (our sum) |
Checklist
- ☐ Diagnosed with patellofemoral knee pain? If not, start with the general knee exercises
- ☐ Static quad: press the back of the knee into the bed for 10 seconds
- ☐ Side-lying lift: pillow between the knees, top leg in line with the body
- ☐ Step up: affected leg first, near a rail
- ☐ Start with 2 to 3; 8, rest a minute, 8, 2 to 3 times a day; at most 2 sets of 15; 6-week check
Questions that remain
Is all front-of-knee pain patellofemoral pain?
The page only says these exercises suit people with this diagnosis; it gives no symptoms or diagnostic criteria. Get the diagnosis from a clinician.
When can I squat or run again?
The page says a gradual return to normal activities is best and gives no sport-by-sport timings. If you run, see also the NHS knee exercises for runners.
Sources
- NHS inform (NHS 24, Scotland) — Exercises for patellofemoral knee pain — source (no update date shown; checked 3 November 2026). Who for, why, at first, safety; 3 video titles and lengths; 3 written instructions; the 0 to 10 and 0 to 5 pain guide; pain after exercise; 2 to 3, hourly, 1 or 2 more every few days; the set example (8, a minute, 8, 2 to 3 times a day); at most 2 sets of 15; when to stop; 6 weeks.
- Not read. The videos themselves, the knee self-management page (link only), the patellofemoral condition page.
- What we added. The “worth noting” column, the note on where the joint is, our sums (1 min 28 s, 32 to 48 a day, 30, 42 days) and the Korean care gloss.
Where to check further
- Orthopaedics or rehabilitation medicine — diagnosis, or if it’s no better after 6 weeks, or worse.
- Physiotherapy — adjusting the moves and repetitions.
Written on 3 November 2026. The content is from NHS inform; the glosses are ours.
