Stronger, More Flexible, Pain-Free Readers

... tips and exercises from our Award Winning Physio

My name is Natalie March from Physio-logical, a chartered physiotherapist in PO9.

We are looking to expand our team here at Physio-logical so if you know any chartered physiotherapists looking for part time work then please pass this article onto them and ask them to email their CV to us at We welcome informal visits too -

We are pleased to announce that we now offer weekend appointments at our Havant clinic, so our Havant clinic offers a 7 day service and we are also based in Rowlands Castle too.

We hope you found our exercises to keep you mobile and reduce the risk of falls in our last article useful.

In today’s article we will be offering some advice, exercises and stretches which are good for those suffering with Patellofemoral pain syndrome (pain at the front of your knee pain). Runners, cyclists, sailors, ramblers 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. We are going to give you exercises which will help with knee pain due to muscle imbalance around your patella (knee cap).

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.

Please be aware of your body and take advice from your GP before exercising or send an email to ( for advice and guidance.

All of these exercises should be pain free.

ITB/TFL Stretch
The ITB (ilio-tibial band) / TFL (tensor fascia latae) stretch is good for lengthening the tight muscle which runs from outer hip to outer knee which leads to muscle imbalance around the knee:

  • 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.
  • Hold 10 seconds, repeat 3 times 10, 2 times a day.
  • Once you can perform this exercise easily then increase repetitions and work the muscles to fatigue daily (until they are tired)

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, hold for 10 seconds
  • Repeat until fatigue, 2 times a 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 or book online at

We can help you improve your movement, strength and ease your niggles and aches to enable you to fulfil a good quality of life.

Posted on Fri, 25/10/2019 - 20:30