A recent research study compared hip strengthening vs. knee strengthening program’s effect on patellofemoral pain. 

What is patellofemoral pain?

Patellofemoral pain (PFP) is pain at the front of the knee, and is a very common complaint in people who repetitively load the knee (runners, jumping athletes).

Which program had the best result?

Good news both hip strengthening and knee strengthening can decrease pain at the front of the knee; although hip strengthening tends to decrease that pain faster.

Take home:

Strengthening the hip and strengthening the knee can help reduce pain in the knee.

Hip strengthening work

Hip abduction, hip extension

Hip side plank circuit

Single leg Palloff Press

Knee strengthening work
Squat

Single leg squat

Lunge

For more information check out:

Ferber R, Bolgla L, Earl-Boehm JE, Emery C, Hamstra-Wright K. Strengthening of the hip and core versus knee muscles for the treatment of patellofemoral pain: a multicenter randomized controlled trial. J Athl Train. 2015;50(4):366-377. doi:10.4085/1062-6050-49.3.70

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