I’ve been told I have wear and tear in my knee, is it wear and tear or anterior knee pain?

Oct 30, 2018

Exercises for Pain at the front of my Knee Pain

This it the first blog in our Knee Pain Blog Series. We will be sharing lots of hints/tips and self help exercises for those suffering with knee pain every week.

Alot of our knee pain patients have been told “it is wear and tear and nothing can be done!” This is wrong most of the time as during our detailed physiotherapy assessments we find alot of these patients have not got wear and tear they have pain at the front of their knee due to certain muscles being weak and certain muscles being tight. These patients do get better with physiotherapy and exercises.

In this article we have some advice, exercises and stretches which are good for those suffering with Patellofemoral pain syndrome (knee pain). Runners, cyclists, sailors, ramblers, gardeners and people taking up new sports and activities plus many more suffer from this problem. Most people with this problem have some pain when walking up and/or down stairs.

Knee pain can have many root causes, such as cartilage tears, osteoarthritis, tendon and ligament sprains. Below are some exercises which will help with knee pain due to muscle imbalance which then leads pain at the front of your knee around your knee cap (Patella).

Here is a testimonial from one of our patients who had knee pain:

“I would like to thank Physio-logical for the excellent treatment I received on my knee. I had trouble even getting up stairs but after a few weeks it was on the mend. I would definitely recommend Physio-logical”.  Mr P

Hands on physiotherapy treatments including; sports massage, mobilisation, taping, balance (proprioceptive) re-education, combined with stretching and strengthening exercises is an effective treatment for patellofemoral knee pain.

Get help

Please be aware of your body and take advice from your GP before exercising or email us at for advice and guidance.

All of these exercises should be pain free.

ITB/TFL Stretch

The ITB (ilio-tibial band) / TFL (tensor fasciae latae) stretch is good for lengthening the tight muscle (TFL) which runs from outer hip into the ITB. The ITB is a tough, broad band structure so some people say you can’t increase it’s length. Although stretches do seem to work as you are stretching the TFL that joins with the ITB.​

  • Cross one leg in front of the other one and bend that knee, keep back leg straight, drop hip of back leg to side, to increase the stretch lift the arm of straight leg up and over.
  • You should feel the stretch in the outer thigh/hip of the straight leg.
  • Hold 30 seconds, repeat 2 times, 3 times a day



This exercise helps strengthen the weaker inner thigh muscle to improve the muscle imbalance.

  • Feet hip width apart, toes pointing forwards. Squat down, sticking your bottom out like there is a chair behind you.
  • Always keep your knees in line with second toe, do not drop your knees in.
  • Reapeat until your muscles ache/fatigue every day.


Side Leg Raises

This exercise helps strengthen the gluteal muscles to improve the muscle imbalance around the knee


  • Lying on your side with your back against a wall
  • Tighten your buttocks
  • Lift your top leg up, make sure you slide your heel up the wall so your leg stays in line with your body and doesn’t come forwards.
  • Repeat until fatigue, every day



If you are suffering from knee pain or any other aches or pains then please get in contact with us via or 07835 712306. You can also book an appointment online.

Check back each week for our next knee pain blog, if you would like us to share some information about a particular knee complaint then please do email us via

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